Quick Calories Burners
Haven’t got much time, but want to fit in a quick workout?
I’ve pulled together my 5 favourite HR raising workouts sure to get your blood
pumping and metabolism racing. Squeeze these into your day and you’ll
definitely feel the benefits! You could even add them on at the end of your session
for some extra fire.
Feel free to adapt the specific exercises to fit your
needs/style, but if you’re short on time and looking to burn up some calories
quickly, these workout structures are definite winners in my book.
- Every minute on the minute - 5 rounds (10min):
(complete total reps as fast as possible, resting until the
next minute kicks in, then begin the next exercise)
- 50 skips with skipping rope
- 10 spider walk out into push up
2. Barbell complex - 5
rounds, 2-3 minute rest (20min)
(complete all exercises before you rest)
- 8-10 deadlifts
- 5-6 cleans
- 5-6 power presses
- 12-15 back squats
3. Tabata – 3x 8 rounds (15 min)
(20 seconds on, 10 seconds rest x 8 alternating between the
2 exercises. Then 1 minute recovery before round 2 etc)
Round 1
- Burpees
- Push ups
Round 2
- Mountain Climbers
- Air jacks/star jumps
Round 3
- Box jumps
- Kettle bell swings
4. 20:20:20 – 5 rounds (15 min)
(complete all 20 reps of each exercise, 1 min recovery
between rounds)
- 20 Slam balls
- 20 walking lunges with weights
- 20 Russian twists
5. Sprints – as many rounds as you like until you get bored/knackered
(I usually do about 6 – 8 rounds worth, so15-20 min with warm up and cool down)
- 30-45 seconds sprint eg. level 15
- 60 seconds fast walk eg. level 6.5
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