Oct 022014
 

HIIT Workout At Home

Seven moves in this hiit workout at home. Do each exercise for 50 secs and 10 secs rest after each exercise.

HIIT Workout At Home

Step by step instructions for hiit workout at home:

1. Plank Jack
Get on plank position balancing your body in air supporting on your palms and toes. Now jump and take your legs out. Jump back to original position. Do plank jack for 50 secs.

2. Gecko
Get on plank position balancing your body in air supporting on your forearms and toes. Now take your one arm on side and touch the floor with fingers and balance on only one arm. Do same with other arm. Do gecko moves for 50 secs.

3. Split Lunge Jump
Stay in standing position. Take your one leg at back, touch the floor with knee by folding the knee and bend other leg knee to the floor for support and jump same time. Alternate the legs. Do split lunge jump for 50 secs.

4. Pushup Plank
Do a normal pushup then take your one arm up in the air balancing on other one on the floor. Do same with other arm after doing pushup. Do pushup plank for 50 secs.

5. Burpees
Get in standing position. Jump high taking your arms up over head. Then get on floor holding floor with your palms and take legs back. Now bring leg in middle and get back in stand up. Do the burpees for 50 secs.

6. Hip Twist
Get on forearm plank position on yoga mat. Now touch your hip on side (one side then another) without touching your body to the floor. Do hip twists for 50 secs.

7. Reptile Jumps
Get on plank position balancing on palms and toes. Now jump on position (leave your palms as it is) and take your one leg on side by your waistline. Jump your leg back and same time take other leg on side by waistline.

Leave your feedback for the hiit workout at home!

Sep 302014
 

Quick Ab Workout

Only two exercises are in this quick ab workout. Double leg lift and criss cross legs exercises are included in this just over 3 mins workout.

Quick Ab Workout

Steps for the quick ab workout:

Double Leg Lift
Lay on floor on your back. Keep your hands behind the head and lift the head up and keep your eys looking straight instead of looking up. Keep your legs straight up in the air. Now drop your legs without touching the floor and lift back up again. Do double leg lift for 60 secs.

Criss Cross Legs
Stay in same position as above with your head up. Keep the legs straight but a little up in the air. Now bring your one knee to chest and get your opposite elbow to the knee like running bicycle. Do same with other knee and elbow. Do criss cross legs for 60 secs.

Do again double leg lift for 37 secs. Then do criss cross legs for 37 secs. Then very slowly get up (full sit up).

Please leave your feedback for quick ab workout!

Sep 092014
 

Fat Destroyer Workout

Steps for fat destroyer workout:

Fat Destroyer Workout

1. Squat Taps

Get in standing position. Do the normal squat (like trying to sit on chair) but jump in and out when you get back on standing position. Now when you jump in clap and when you jump out touch the floor with one hand. Do squat taps for 30 times.

2. Lunge To High Knee

Stay in standing position. Take your one leg at back, touch the floor with knee by folding the knee and bend other leg knee to the floor for support then kick at front with same leg. Do lunge to high knee for 15 times.

Then switch the side and do same with other leg. Do it for 15 times.

3. Plank Walk Opener

Get on plank position balancing your body in air supporting on your palms and toes. Take your leg at front by chest supporting your feet on floor. Take your same arm up in the air above the head and bring it back on floor. Then take the leg back. Do same with other leg and arm. Do plank walk opener 10 times.

4. Plank Jack

Stay in above position. Now jump and take your legs out. Jump back to original position. Do plank jack for 20 times.

5. Mountain Climber

Stay in plank position but keep less gap between arms and legs. Bring your knees at front to chest one by one as fast as you can. Do mountain climbers for 30 times.

6. Plie Hops

Get on standing position. Spread arms straight on sides. Spread the legs and bend a little from knees like squat position. Now jump on same position for 20 times.

7. Wide Mountain Climber

Get on plank position balancing your body in air supporting on your palms and toes. Bring your knees and leg at side by chest one by one as fast as you can. Do wide mountain climbers for 30 times.

8. Plank Jump

Stay in above position. Now jump and take your legs out. Jump back to original position. Do plank jump for 20 times.

Leave your feedback for this killer fat destroyer workout!

Sep 042014
 

How To Get Rid Of Muffin Top

Muffin top is hanging parts on waistline by skirts, trousers or pants. It looks like a muffin with its top hanging over its case that’s why it calls muffin top. Muffin top is hard to get rid off. Here is best exercise to get rid of muffin top called candle stick dipper by Cassey Ho. This 4 mins workout works specially on muffin top area (side waistline).

How To Get Rid Of Muffin Top

How To Get Rid Of Muffin Top: Candle Stick Dipper

Fold the yoga mat from the middle. Get on your knees on standing position. Take one leg (left) out on side and keep it straight and other knee on folded yoga mat. Lift arms up in the air above the head. Keep the fingers inside each other and keep just index fingers straight (or you can keep your arms straight on sides). Now bend your upper body to right side from your waistline. Get your upper body back to straight position. Do these moves for 2 mins.

Then switch the legs and do the same moves for other side for 2 mins.

So you know how to get rid off muffin top now. Lets get started, shall we?

 

Aug 312014
 

Quick Calorie Burning Workout

Steps for quick calorie burning workout:

Quick Calorie Burning Workout

Quick Calorie Burning Workout

1. Burpees and Jab/Kick Combo

Burpees for 5 times then jab/kick combo for one time (alternate leg every time). Repeat for 60 secs.

Burpees: Get in standing position. Jump high taking your arms up over head. Then get on floor holding floor with your palms and take legs back. Now bring leg in middle and get back in stand up.
Jab/Kick: Get in standing position take your right leg at front. Do jab cross like your are doing boxing with both hands than high kick with left leg.

2. Push Ups and Jumping Jacks

Push ups for 5 times then jumping jacks for 5 times. Repeat for 60 secs.

Push Ups: Get down on front. Lift your body up up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air.
Jumping Jacks: Get in standing position. Jump on position and spread your legs and arms (over head) in and out during jump.

3. High Knees and Squat Jumps

High knees for 30 secs then squat jumps for 30 secs.

High Knees: Get in standing position. Now get running on same place by taking your knees high.
Squat Jumps: Get in standing position. Do the normal squat (like trying to sit on chair) but jump when you get back on standing position.

4. Skater Hops and Starfish Crunches

Skater hops 5 times then starfish crunches 5 times. Repeat for 60 secs.

Skater Hops: Get in standing position. Now take your left leg on the back of right leg as much as possible with a jump like hopping. Then jump right leg on the back of the left leg like hopping.
Starfish Crunches: Keep laying down. Spread your legs out touching the floor and keep your arm straight on shoulder level touching the floor. Now take your one leg up and opposite arm, bring them together as much as possible. Do same with other leg and opposite arm.

5. Plank Core Drop and Side Plank with Hip Drops

Plank core drop for 10 times then side plank with hip drops for 10 times for one side then switch the side for side plank with hip drops for other side.

Plank Core Drop: Get on your front on floor. Lift your body up and straight balancing on your palms and toes. Now drop your core on left side (or right) then on right(or left) side by side.
Side Plank with Hip Drops: Lay down on your side. Lift the body up in the air on one side supporting and balancing with elbow arm and foots. Now lift down and up your hip for 10 times.

Leave your feedback for the quick calorie burning workout!

Aug 022014
 

Cardio Dance Workout

Cardio Dance Workout

Dancing moves for cardio dance workout:

1. Hip Rolls
2. Ab Squeezing March
3. Let’s Take Ab Squeezing March to Sides
4. Pump The Arms
5. Pump Squats
6. Pump Squats Change to Single/Double
7. Side Knee Crunch
8. Oblique Crunches
9. Body Rolls
10. Snake Rolls
11. Ab Twists
12. Twist/Knee Combo
13. Body Roll Squats
14. Alternative Side Crunches
15. Single Side
16. Body Rolls
17. Back To Ab Marches
18. Push Downs
19. Side Knee Crunches

Cardio dance workout is fun to do. Find out other Dance Workouts:





Have you done this cardio dance workout? How do you feel now?

Jul 312014
 

7 Minutes Workout

12 exercises for 30 secs followed by 10 secs break in this 7 minutes workout:

7 Minutes Workout

7 Minutes Workout

1. Jumping Jacks for 30 secs
Get in standing position. Jump on position and spread your legs and arms (over head) in and out during jump.

2. Wall Sit for 30 secs
Stand supporting the wall. Bend your knees down and get your body down like sitting with support your back to the wall.

3. Push Ups for 30 secs
Lie down on front. Lift your body up up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air.

4. Ab Crunch for 30 secs
Lie on your back. Bend your knees and touch the flour with leg for support and keep your hands behind your head. Then lift your head up.

5. Stand up on Chair for 30 secs
Get the chair. Stand in front of chair. Step one leg on chair then second leg and get down.

6. Squats for 30 secs
Stand up and keep a little gap between your legs then get your body down taking your back out like sitting on chair.

7. Triceps on Chair for 30 secs
Take the chair. Take your arm a little back and hold the chair. Fold the knees and keep your legs on floor. Now lift your body up in the air and bring it down without touching the floor.

8. Plank for 30 secs
Lie on your front on yoga mat. Lift your body up balancing on your forearms and toes. Stay in this position for 30 secs.

9. High Knees Jumps for 30 secs
Get in standing position. Now jump on same place by taking your knee high one by one leg.

10. Lunges for 30 secs
Get in standing position. Take your one leg at back, touch the floor with knee by folding the knee bend other leg knee to the floor for support then get back in original position.

11. Push-ups with Rotation for 30 secs
Lie down on front. Lift your body up up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air. Now lift your one arm up in the air with support of other arm (palm). Do the push up and do same with other arm up in the air.

12. Side Plank for 30 secs (15 secs on each side)
Lay down on your side. Lift the body up in the air supporting and balancing with forearm and foots.

Like this 7 minutes workout, now try without taking 10 secs break.

Jul 282014
 

Brazilian Booty Burn Workout

Moves for Brazilian Booty Burn Workout:

Brazilian Booty Burn Workout

Brazilian Booty Burn Workout By Keaira LaShae

1. Fast Feets for 45 secs.
2. Bootie Rolls for 45 secs.
3. Booty Pops for 45 secs.
4. Hip Circles for 45 secs.
5. Hip Twists for 45 secs.
6. Lateral Hip Twists for 45 secs.
7. Lateral Booty Pops for 45 secs.
8. Single Leg Twerk for 45 secs.
9. Single/Double Taps for 45 secs.
10. Gallops for 45 secs.
11. Booty Sweeps for 45 secs.
12. Torso Sweeps for 45 secs.
13. Pumps for 45 secs.
14. Steps Out for 45 secs.

Dance workout is fun to do. Whoever tired from other workouts, must try this brazilian booty burn workout or any dance workout. It will tone your body easily, once you will do dance workouts regularly. You can choose 10 mins to over 1 hour dance workout and burn 150 to over 1000 calories. Dance workout tones muscles, develop core strength and improve the balance in your body.

You can join fitness dance classes or you can do it alone yourself at home.

Leave your feedback, if you did and like this brazilian booty burn workout!

Jul 242014
 

7 Minutes Intense Cardio Workout

Step by step instruction for the 7 minutes intense cardio workout:

7 Minutes intense cardio workout

7 Minutes Intense Cardio Workout

1. Jumping Jacks
Get in standing position. Jump on position and spread your legs and arms (over head) in and out during jump. Do jumping jacks for 30 secs.

2. Wall Sit
Stand supporting the wall. Bend your knees down and get your body down like sitting with support your back to the wall. Do the wall sit for 30 secs.

3. Push Ups
Lie down on front. Lift your body up up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air. Do the push ups for 30 secs.

4. Abdominal Crunch
Lie on your back. Bend your knees and touch the flour with leg for support and keep your hands behind your head. Then lift your head up. Do abdominal crunches for 30 secs.

5. Alternative Lunges (Each side)
Get in standing position. Take your one leg at back, touch the floor with knee by folding the knee and bend other leg knee to the floor for support then get back in original position. Then do same with other leg. Do alternative lunges for 60 secs.

6. Squat
Stand up and keep a little gap between your legs then get your body down taking your back out like sitting on chair. Do squats for 30 secs.

7. Tricep Dip
Lie on your back. Take your arm a little back and keep your palms on floor. Fold the knees and keep your legs on floor. Now lift your body up in the air and bring it down without touching the floor. Do tricep dips for 30 secs.

8. Plank
Lie on your front on yoga mat. Lift your body up balancing on your forearms and toes. Stay in this position for 30 secs.

9. High Knees
Get in standing position. Now get running on same place by taking your knees high. Do high knees running position for 30 secs.

10. Burpees
Get in standing position. Jump taking your arms up over head. Then get on floor holding floor with your palms and take legs back. Now bring leg in middle and get back in stand up. Do burpees for 30 secs.

11. Push Ups and Rotation
Lie down on front. Lift your body up up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air. Now lift your one arm up in the air with support of other arm (palm). Do the push up and do same with other arm up in the air. Do push ups and rotation for 30 secs.

12. Side Planks (Each Side)
Lay down on your side. Lift the body up in the air supporting and balancing with forearm and foots. Stay in the position for 30 secs. Switch the side and do same for 30 secs. To make a little bit difficult this last exercise of intense cardio workout raise your opposite arm in the air.

So, what do you think about this 7 minutes intense cardio workout plan?

Jul 012014
 

3 Minute Ab Workout


This 3 minute ab workout is perfect for you, if you are in rush and haven’t got much time for workout.

3 Minute Ab Workout

Step by step instruction for 3 minute ab workout:

1. Mountain Climbers (30 Seconds)

Lie on your front and get balance with your palms and legs (toes) then lift your body up in the air. Bring your knees at front to chest one by one. Do mountain climbers for 30 secs.

2. Crunches (30 Seconds)

Lie on your back. Bend your knees and touch the flour with leg for support and keep your hands behind your head. Then lift your head up. Do crunches for 30 secs.

3. Plank Slides (30 Seconds)

Get in plank position. Take your left leg out and bring it back without touching the floor. Do this for 15 secs. Now switch the leg and do same move for right leg for 15 secs.

4. V Crunch (30 Seconds)

Lie on your back. Keep your arms straight over the head touching the floor. Then lift your upper body up and legs up and get in ‘V’ shape. Do this move for 30 secs.

5. Plank Hops (30 Seconds)

Get in plank position. Now out your legs on side with hopping and get back in the position. Then hop at front in the middle and get back. Do plank hops for 30 secs.

6. Full Sit Up (30 Seconds)

Lie on your back. Keep your arms straight over head. Now lift your upper body in sitting position and try to touch your toes. Get back slowly. Do full sit ups for 30 secs.

Please leave your feedback for 3 minute ab workout!