Friday, January 16, 2015

Got 20 Minutes?

Here's a workout you can do with minimal equipment to get your heart pumping and those calories burning!

We are using SUPERSETS. This means that we will do two moves back to back with no rest in between. Why are we doing this? Because we will get a metabolic spike and continue to burn fat at an accelerated rate for up to 16 hours post workout.

After this supersets, do 15 minutes of low-impact cardio and eat when done. Like ASAP! Here's a great smoothie recipe:

1 C. unsweetened almond milk
1 C. frozen berries
1 scoop protein powder
1 scoop greens powder (this has antioxidants that will aid in recovery)

The following day, make sure you do a light activity, such as yoga or walking the dog, to keep your muscles from tightening up. Do this workout twice a week.

Ok, here we go!

Superset 1 -

A) hop ups (do for 1 minute) - jump with both feet onto a step, then jump back to the floor
B) burpee (12 - 15 reps)

Repeat 3 times

Superset 2 -

A) power knee to lunge tap (30 sec/per side) - use your arms for momentum and hop bringing the knee up high to the chest, hit the floor and go down into a lunge and tap the floor with your hand.
B) on guard lunges (8-10 reps each side) - hold 5 - 10lb dumbbells, lunge front then to the side, pointing your arm out as if fencing

Repeat 3 times

Superset 3 -

A) Tricep dip and reach (12-15 times per side) - dip and come up, then kick the leg out straight and reach with your opposite arm.
B) Mountain climbers (1 minute)

Repeat 3 times

Last exercise needs not be a superset because it's good enough on it's own!

Plank row leg lift (12-15 reps per side) - get into plank position with 5-10lb dumbbells in each hand, pull your arm up in a row and lift the opposite leg at the same time.

Done! Don't forget your 15 minutes of light cardio now.

According to Women's Health, you will burn 400 calories with this workout. But remember that the amount you burn is always going to depend on your weight and how hard you push yourself.

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