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60 MINS KILLER HOME WORKOUT TO LOSE WEIGHT AND GIVE YOU A BOD YOU ONLY DREAMED OF!

“Movement is a medicine for creating change in a person's physical, emotional, and mental states.” Carol Welch

 

Break a sweat at home with this full-body home workout that requires no equipment and very little space. It will still take your heart rate to the next level.

10 STEP CARDIO WORKOUT

 


Perform each of the following moves as directed, moving through reps as quickly as possible without compromising your form before moving on to the next one. Repeat the entire circuit— and don't say no one told you this would be a toughie!


Plyo Power Knees

Start with your feet spread wide, weight primarily on left leg and arms extended overhead. Next, bring your right knee in towards your chest while bringing your hands down towards the lifted knee, gently tapping your knee. Extend your right leg back to the original position and continue this motion, 50 times on one side, then 50 times on the other.

Heismans

Stand with your feet slightly wider than hip-distance apart. Lift your right leg and bring your knee in towards your chest, opposite arm bent and directly in front of your chest. Jump over to the other leg and switch hands. Do this quickly and simultaneously for 50 counts (each time your right leg comes up, count that as one).

Side to Side Punches

Stand with your feet wider than hip-distance apart and turn your body to the right, putting most of your weight on your right leg. Punch out to the right side with your left arm, then bring your right leg in towards your left as you ‘skip’ up, lifting both arms overhead. Land with most of your weight on your left leg as you punch out with your right arm. Continue to do this back and forth 50 times.

Power Jacks

Start in a wide sumo squat, chest up. Bring your hands out to your sides and parallel with your shoulders. Jump up as you bring your feet together and arms overhead, then jump back into the deep sumo squat position. Do 50 repetitions.

Mummy Kicks

Start with your arms extended out in front of your shoulders, palms facing down, one arm stacked over the other. Shuffle one leg out and in front of your body slightly, then quickly switch legs and arms simultaneously. Do 50 mummy kicks (each time your right kicks out, count that as one).

NOW STOP

After that, complete the warm-up again, then proceed to the set below)

Suicide Drills

Start in a wide stance, weight distributed on your right leg, reaching your left hand near your foot, body angled down. Using your right leg for power, quickly lift your body up and execute a one-step shuffle over to your left as you place all the weight on your left leg and reach with your right hand. Complete 50 total.

High Knees

Start with your feet hip-distance apart. Lift your right leg up and bend your knee, aiming to get your knee parallel with your hip or higher. Jump to switch legs. Do these back and forth, quickly for 50 repetitions (each time your right knee comes in, count that as one).

Sumo Squat Jumps

Start in a wide sumo squat position with your palms together, directly in front of your chest. Bend deeply into the squat, then jump up to your highest position. For an extra challenge, try pressing your feet out even further to the sides as you are in the air. Complete 50 jumps.

Butt Kickers

Stand with your feet hip-distance apart, then lift your right foot back towards your booty as if you are trying to kick it. Switch legs and do this quickly for 50 repetitions (each time your right leg kicks your backside, count that as one).

Plyo Hook Lunges

Start with your right leg in front, bent at a 90-degree angle, and left leg behind your body. Swing your left arm around the side of your body and stop in front of your chest, arm bent at a 90-degree angle, executing a hook punch. Power up from your right leg as you jump up and land with the opposite leg in front (left), and hooking with your right arm simultaneously. Do 50 total plyo lunges.

Sumo Squat Punches

Start in a wide sumo squat and bend deeply to reach a challenging point with your lower body. Bring your fists directly in front of your chest, then punch each arm to a 45-degree angle across your body. D0 50 repetitions (each time your right arm punches out, count that as one).

3 MOVE BODY WEIGHT TOTAL BODY WORKOUT

Squat-to-press

 

Target your upper body and lower body—quads, glutes, and shoulders—with this easy-to-execute exercise. To perform the movement, grab a set of dumbbells and keep them at your shoulders as you sit into a squat. As you stand up from your squat, add a shoulder press at the top.

Reverse Lunge to Bicep Curl 

Sculpt your quads, glutes, and biceps with this lower-upper combo. Vesco says to hold a dumbbell in each hand as you step back into your lunge, bicep curl as you bring your leg forward to a neutral standing position.

Lateral Lunge to Dumbbell Fly 

Get excited: This move tones your inner and outer leg (abductors, adductors, and gluteus medius), lats, and rotator cuffs. Grab a pair of dumbbells and alternate from leg-to-leg for side lunges. As you step out to the side, your weights will frame the foot that moves. As you come back through the center, add your dumbbell fly and step right into the other side.”

For a quick and effective burner, incorporate these exercises into a circuit of three sets of 12 reps each.  These compound movements allow you to work more than one part of your body so that you can get in a full workout no matter how much time is on your hands.

 


 

10 MINUTES ABS WORKOUT 

Perform these four exercises in consecutive order without rest. After you complete the fourth exercise, rest for one minute and then start over. After four rounds, it will be the longest 10 minutes of your day, but it will also be the most productive. All you need is a floor and 600 seconds. Simple enough, right?

  • Exercise 1 - Crunches for 20 reps. Make sure you squeeze your abs. Don't just go back and forth without contracting your abs.

  • Exercise 2 - Lying Leg Raises for 20 reps. When you raise your legs, lift your hips up at the top of the movement and squeeze your abs.

  • Exercise 3 - Mountain Climbers for 20 steps per leg. Don't simply move your legs back and forth. Focus on your midsection with each step.

  • Exercise 4 - Plank for 20 seconds. As tired as you may be at this point, suck in your stomach and forcefully breathe out. You'll feel it in your core.

  • Rest - 1 minute.

Repeat the circuit three more times. You should finish all four rounds within 8 to 10 minutes. Whether you're at home, work, the gym, or anywhere, if you have 10 minutes to burn, follow this program and your abs will burn too.

YOGA-TO ROUND IT UP!

Chances are, you’ve already heard about the many health perks of yoga. The ancient practice can improve your flexibility and posture, strengthen your muscles, and help with weight loss. 

TADASANA:

 

Mountain Pose is a great place to start. Ground your feet and press evenly through all four corners of each foot. Stretch your arms towards the floor and draw your abdominals in and up. Hold for five to eight breaths to get focused and ready to move deeper.

URDHAV HASTASANA

 

From Mountain Pose, lift your arms up overhead and press your palms firmly together. Keep the tops of your shoulders released away from your ears and activate your triceps. Keep the abdominals engaged and the legs firm. Hold for five to eight breaths.

WARRIOR POSE

 

From Urdhva Hastasana, step your left foot back one of your own leg’s length apart. Press the outer left foot in to the mat as you lunge your right knee forward. The left foot should be pointing at a seventy-five degree angle. Make sure the knee stays above the ankle. Hold for five to eight breaths.

TRIANGLE

 

From Warrior , straighten the front leg and hinge forward placing the hand on the knee, shin, or a block. Imagine yourself between two narrow walls. Hold for five to eight breaths, then come back up to standing.

DOWNWARD DOG

 

Place both hands on the floor on either side of the left foot from Extended Side Angle and step the left foot back to meet the right as you come into Downward Facing Dog Pose. Press firmly into your hands and roll your upper arms outwards. Lengthen up through your torso and keep your abdominals engaged. Actively use your legs to keep bringing your torso back in space.

CHILD POSE

 

Finish by pressing back to Child’s Pose to stretch the entire back body and focus on what you would like to achieve for the day. Stay as long as you can, or want to, and finish with Savasana, or press to stand and roll up for an incredible day.

For a full yoga work outlook Click Here

Do yourself a favor, make this workout part of your daily routine. Surely you can spare 60 minutes for yourself! 

Not only will you lose weight, but you will have a toned body. What is more, you will be calmer and less stressed.

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