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weight loss workout

The name of the game is to blitz fat, which means to burn as many calories as you can. This is a full body workout that will do just that.

10 Exercises, 60 seconds each, 30 seconds rest in between. 3 Rounds total time 45 minutes

Burpee

The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps.

  1. Begin in a standing position.

  2. Drop into a squat position with your hands on the ground. (count 1)

  3. Kick your feet back into a plank position, lower your body, chest touching the floor/ground. (count 2)

  4. Immediately return your feet to the squat position. (count 3)

  5. Stand up from the squat position (count 4)

Press Up

The press-up is probably the most popular bodyweight move in the world. That’s partly because it can be performed anywhere, without the need for much space or any kit. But above all it’s effective, working your chest, core, triceps and shoulders, if you do it right. What’s more, this classic move has a huge number of variations that will work the muscles of your upper body in new and challenging ways to promote new muscle mass growth, improve shoulder stability and mobility, and burn body fat to reveal a more defined torso.

Squat

Stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward – about 5 to 20 degrees outward. Look straight ahead and pick a spot on the wall in front of you. You'll want to look at this spot the entire time you squat, not looking down at the floor. Lower yourself in a controlled manor keeping your back straight and looking forward.

Lateral Raises

Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists.

Spider Lunges

Start in the top of the push-up position. Keeping your hips down, and bring your knee up and place it just outside your elbow position on the same side. return the foot to the starting position, and repeat with the other leg.

Walk Ins\Outs

The movement also improves flexibility and upper body strength, particularly in the shoulders.

  1. Stand with your feet hip-width apart. Bend over and place your hands on the floor just in front of your feet.

  2. Shift weight onto your hands and begin to walk them forward. ...

  3. Walk out until your hands are beneath your head.

  4. Walk your hands back into you feet and repeat.

Plank

Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together

Kettlebell Swing

Retract your shoulder blades and maintain that position. Keep your shins vertical throughout the movement. Drive your hips forward forcefully, making the kettlebell float to shoulder height. Form a plank with your body at the top of the swing.

Full Plank

Get into pushup position on the floor. Your hands should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can.

Mountain Climbers

Get into a full plank position. Lift one foot and begin bending the knee as you pull it up towards your elbow, place your foot back on the floor then repeat with the other leg, while one comes in one goes out. If using sliders you leave your feet on the floor while you are bringing your knee through to your elbow.

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