No time for gym? Well here are some exercises that will help burn your fats right at your very own home. This circuit workout will tone and tighten up your body in 15 minutes or less as it combines cardio and strength training.
Here's the workout:
1. squats - 30 seconds
2. push-ups - 30 seconds
3. jumping jacks - 30 seconds
4. burpees - 30 seconds
5. jumping lunges - 30 seconds
6. v-crunches - 30 seconds
By performing each exercise for 30 seconds of high intensity, you max yourself out hard thus burning more. Your aim is to perform as many reps as possible during the 30 second time frame. After finishing the first exercise, if possible, go to the next exercise without rest, but if you can't, you may rest for 10 seconds in between before going for the next.
After you finish the six exercises, rest for one to two minutes then hit it up again. Do 3-5 sets. Do some warm ups first and stretch before doing this circuit workout or any other workout. If you have some heart ailments, doing high intensity isn't right for you. Consult your doctor if you can do circuit training. Always remember to be safe.
One of the hardest workout exercises out there is burpee
or the squat thrust. It is a full body exercise popularized by U.S. Armed
Services used for strengthening as well as an aerobic exercise. It’s an
effective way if you want to shed off those bodyfats away and at the same time will
get you stronger. As this exercise works on your arms, back, chest, core,
glutes, legs and cardio, it’s a total body workout you may want to try.Burpees help you enhance your endurance,
strength, agility, balance, coordination…name it.
It’s probably the favorite high-intensity interval training
(HIIT) among fitness enthusiasts because you can do it anytime, anywhere, and
doesn’t use any equipment.
Here's how you do a burpee (for beginners).
The downside is that there’s really no fun way to do this
type of exercise. You may do it slowly or as fast as possible, but nevertheless,
it will make your muscles ache and catch your breath as if you sprinted for a
mile.
Now as you start to get tired, you may want to skip certain
steps for a short cut which could make it easier to do.
Some common mistakes to avoid are as follows:
Skipping steps. Yes you get tired of doing burpees on your
nth reps and sets, but by skipping the steps, you’re only cheating yourself and
will not give you good results. By doing the correct level of intensity, it
ensures you to reap the benefits of this grueling exercise. If you start to
struggle, take a rest then go for that rep again.
Doing more reps just for the sake of pulling it off. You may
do a lot of reps but if you’re not doing the correct technique then your
workout is not fully successful. Focus on doing the correct form and technique,
don’t worry if you can only do small reps, as long as you’re able to nail the
right way, it will give you great benefit at same time help you in your smooth
progress.
Arching the back. The plank phase of this exercise is vital
to ensure your abs get the right stimulation so you need to make sure that your
shoulders are parallel to your wrists, keeping your core engaged and contracted,
back straight and neutrally aligned with your glutes. When you arch your back,
there’s a risk of getting injured.
