We’re all busy juggling life, family, work and social activities. Leaving us with little to no time to workout at the gym. What if I told you I have a workout that will blitz over 800 calories in just 30 minutes and it can be done from the comfort of your own home?
Lucky for you, I do…
Ok so here’s how it works. We have 7 exercises to complete and we are going to spend 3 minutes on each exercise.
We’re going to perform the exercise for 20 seconds and then rest for 10 seconds before we go again. So it’s 20 on, 10 off for 3 minutes. After the 3 minutes you’ll rest for 30 seconds before going onto the next exercise.
- Deep Squat – jab – cross
More muscles are needed when practising the ‘deep squat’ as requires better mobility, tehnique and stability. Nailing this technique will allow you to build a stronger core. Add a jab, alternating arms and direction, to up the quality of your workout.
- Press-ups
One of the most popular exercises the humble press-up is favoured so because it can be perfroemd anywhere without much need for equipment or large spaces.
- Mountain climbers
Get your heart pumping and work out almost every muscle group in your body? Strengthen your core with this full-body exercise.
- Lunges jumps
Push yourself by adding this explosive exercise into your routine. It will require more lower body strength and give you toned, powerful legs.
- Plank get ups
Yet another exercise that requires technique the plank get up is designed to give you a bonus cardio workout.
- Inch worms
Named after an ‘inch worm’ you have to mimic the up and down movement of a worm. You’ll be working the arms, chest, upper back, lower back and abs. The inch worm is a great way to safely strech your harmstrings.
- Burpees
Invented by Royal H. Burpee the ‘burpee’ is designed to be a straightforward and classic full-body, cardiovascular move to increase your heart rate and burn calories fast. Adding this exercise into your work out will strengthen your arms, chest, glutes, hamstrings and core muscles.
The fact this workout is so high in intensity means that once you’re done with the training you’re still going to be burning calories. This is a fantastic way to stay in shape and get fit if you’re short on time. Give it a go and let me know how you get on!
Written by Matt Pullan.
For training plans, personal fitness and more visit Matt’s website or find him on Instagram and Twitter.
