Oct 202014
 

Fat Burning Workout

10 exercises in this fat burning workout and each one is minute long (40 secs workout and 20 secs rest).

Fat Burning Workout

Fat Burning Workout

Do warm up for 5 to 10 mins by jogging on the spot before fat burning 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 40 secs.

Have a rest for 20 secs.

2. Push Up
Get down on front on floor. Lift your body 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.

Have a rest for 20 secs.

3. Mountain Climbers
Get on plank position supporting on your palms and toes 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 40 secs.

Have a rest for 20 secs.

4. Alternate Lunges
Get on standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor for support then get back in original position. Keep your torso straight. Do same with other leg. Do alternate lunges for 40 secs.

Have a rest for 20 secs.

5. High Knees
Get in standing position. Now get running on same place by taking your knees high. Do the high knees exercise for 40 secs.

Have a rest for 20 secs.

6. Tricep Dips
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 40 secs.

Have a rest for 20 secs.

7. 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 the leg in middle and get back in stand up. Do burpees for 40 secs.

Have a rest for 20 secs.

8. Squats
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 40 secs.

Have a rest for 20 secs.

9. Plank
Lie on your front on yoga mat. Lift your body up balancing on your forearms and toes. Stay in this position for 40 secs.

Have a rest for 20 secs.

10. Spiderman Plank
Get on plank position balancing on your forearms and toes. Bring your leg one by one on side by your waistline.

Have a rest for 60 secs and repeat whole set of this fat burning workout for two times with 60 secs rest in between 2 sets.

Do this fat burning workout for 4-6 weeks and see the results yourself!

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!