In a rush? Here are five moves to torch fat fast
THIRTY minutes is the perfect amount of time to get a solid workout in.
However, if your time is minimal, you want to maximise your effort.
A short bang for your buck workout should consist predominantly of compound movements that work multiple muscle groups, ideally the big ones (like your quads and glutes) to burn more kilojoules in a shorter time.
Here are five of my favourite exercises that torch fat, fast:
1. Push-up burpees
Stand with your feet shoulder width apart and arms by your side. Push your hips back and bend your knees, lowering your body in a squat position. Place your hands on the ground in front of you and with your weight on your hands, kick your legs back so you are in a high plank position (like a normal burpee), complete a full push-up, jump your legs back in and jump up, reaching your hands to the sky.
2. Split lunge jumps
Start in a standard lunge position. Lunge down and explode up, pushing off both feet to jump into the air. While mid-air, swap your feet positioning so that your back leg is now in front and land
again in a lunge position. Repeat, alternating legs.
3. Squat jumps
This one’s like a regular squat but with an explosive jump as you come up. Use the power in your legs as you jump, but make sure you land softly to lower into a squat position.
4. High knee sprint
Lift your left knee to your chest and alternate quickly to bring your right knee to your chest, as if you are running on the spot – but with your knees high.
5. Mountain climbers
Start in a high plank position with your hands positioned directly under your shoulders. Draw your left knee in towards your chest, swap and bring the right knee in towards your chest. Alternate between the two at a quick pace.
I like to do 40 seconds of each exercise with 20 seconds of rest in between.
This kind of workout where every exercise is intense and several muscle groups get an absolute hammering – is not for the fainthearted.
See how you go, do the best you can but one thing I can promise you is that your heart rate will be through the roof and you will burn a lot of kilojoules.bodyandsoul.com.au