Here are two great bodyweight workouts to push you into the New Year. Pick your level between the two and get ready to burn serious calories!
Burn serious calories in a short amount of time as Nicky Holender takes you through this 34 minute HIIT workout, complete with warm up and cool down. You'll do 9 exercises. Each exercise is broken into 60 seconds of cardio, 20 seconds of a hold move, followed by 30 seconds of high intensity. Exercises include burpees, stand up paddles, lateral doggies, tricep step ups, extended planks, renegade rows and more.
Utilize range of motion and isometric exercises to lengthen and strengthen your muscles, while burning muscles with low intensity cardio exercises. Trainer Nicky Holender will take you through 40-minutes of combo strengthen and stretching workout. After a 10 minute warm up, you'll move into 30 minutes of training exercises, and finishing with a quick cool down. Exercises include standing quad reaches, lateral dodges, salsa ladder drills, crescent kicks, bird dogs and half flying cross. This workout can be modified for most conditions.
It's time to just get up and go. Have no time for a workout today? Then this is the perfect workout. We suggest doing it in the morning first thing when you get out of bed. We know you have 6 minutes in your day to workout when you don't hit snooze! Or tack this on to your routine for an extra burn. 5 bodyweight exercises. 6 minutes. Remember, 6 minutes of working out is better than nothing!
Grab a pair of sneakers and hit this workout up before your 4th of July BBQ!
This workout pays homage to the flag! This 20-minute workout will take you through 18 body weight exercises that you can do anywhere. Each exercise will be done for either 50 or 13 reps or seconds, honoring our 50 states from 13 original colonies. Happy 4th of July!
Be ready to break out your red, white and blue! Take 20 minutes for these two workouts that will tone and trim all your limbs, so you feel confident as you head to that 4th of July BBQ.
This 20 minute circuit is easy to do just about anywhere! These cardio-sculpting moves will pump up your heart rate and help you shed calories as you tone. No equipment needed, and we know you can carve out 20 minutes today, so you've got no excuses!
200 Calories in 20 Minutes will do just as it says! Burn through 200 calories in just 20 minutes with Kelsey Lee as she takes you through this total body workout. You will burn through fat as you push through various exercises that include jumping jacks, butt kicks, single leg bridge raises, body drops, burpees, plank shuffles, mountain climbers, squats and much more in 30 second intervals. All you need is a pair of shoes and a soft surface to shed 200 calories now!
Time to get fit - create a free account and get moving now on MoveMeFit!
Burpees are easy to hate. It's no wonder since they are one of the most effective exercises there is -working about every major muscle in your body. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. Burpees are a calorie-torching, strength building, total body exercise. So get ready to love them! Not only do you torch calories while doing the burpee, but they speed up your metabolism for the rest of the day, helping you to burn even more calories even after your burpee hell is over!
Today, we want you to accept our 100 burpee challenge. If you have a clean bill of health, then give this burpee blast a go. You will do 10 reps of 10 different types of burpees for a total of 100 burpee reps. A highly effective and efficient workout, as it will take only about 15 minutes to burn through. No equipment required, so get burpee-ing and blast up to 200 calories with this workout!
For instructions on each type of burpee movement, see below.
Regular Burpees. Begin standing straight, looking forward. Squat with your hands on the floor in front of you. Kick your feet back to a plank position. Do a push-up. Immediately hop your feet back to the squat position, keeping your back flat. Leap up as high as possible from the squat position, arms extended up. This is one burpee.
Half Superman Burpees. Start by doing a regular burpee. Instead of doing a push up, extend your right arm straight out in front of you. At the same time, extend your leg left off the ground and in line with your glutes. Return to plank position and alternate sides.
Single Leg Burpees. Do a regular burpee but keep your left leg lifted the entire time --from the initial standing stance, through the plank and push up, and up to the jump. Do 5 on each leg before switching.
Up Up Down Down Burpees. Start by doing a regular burpee. From the straight arm plank position, instead of doing a push up, bring your right arm down to rest on its forearm and then bring your left arm down to its forearm. You should now be in a forearm plank. Push back off your right arm back into a straight arm plank. Then bring your left arm back. Do this 5 times starting with your right arm, then 5 times starting with your left arm.
Single Arm Burpees. Wrap your left arm behind your back. Do a regular burpee but only using your right arm. Skip the push up and stay in plank position if you need to. Do 5 with your right arm before switching to your left arm.
Shoulder Tap Burpees. Start by doing a regular burpee. From the straight arm plank position, instead of doing a push up, raise your right arm across your body to tap your left shoulder. Bring it back down and raise your left arm to tap your right shoulder. Hop back to your squatting position and jump up. This is one shoulder tap burpee.
Front Kick Burpees. Do a regular burpee. After completing the jump, kick your right foot out in front or you. Then kick your left foot out in front of you. That is one front kick burpee.
Side 2 Side Burpees. Do a regular burpee. When you kick your legs back into plank position, kick them back at a diagonal angle so your legs are at a 45 degree angle from your original position. Bring them back in and continue your burpee. On the next round, kick them out to the opposite side.
Hip Twist Burpees. This is similar to the Up Up Down Down Burpee. The difference here is that when you are in the forearm plank position, dip your hips to both the right and left side before hopping back up.
Tuck Jump Burpees. Do a regular burpee, but on the jump up at the end, tuck your knees up and in for a knee tuck jump.
We are excited to have new workouts from trainer Sandra Koulourides and her Horizontal Conditioning program. These workouts are not for the faint of heart. They will get you burning some serious fat and building strength!
What is Horizontal Conditioning? Horizontal Conditioning is core and so much more. It works your body from head to toe, from the inside out. It has best been described as 'pilates on steroids'. These workouts use body weight with a few props for resistance that will give you total body definition, endurance and strength. You get lean and defined muscles without bulk. To change your body, you have to challenge it. That is what Horizontal Conditioning is all about - it puts the work back into the workout. The results are amazing!
These two Body Blast workouts are short and challenging total body workouts that use your own body weight for resistance - so you can do them anywhere! Each workout is a 25-30 minute interval based core intense workout. The first workout includes impact moves (jumps, plyometrics), while the second workout is nonimpact. Check them out below, and don't waste another minute before getting horizontal!
There will be a lot of exciting soccer over the next month. But this doesn't mean you get a month to chow down on unlimited chicken wings and beer. Instead, how about multi-tasking during the game, and getting your workout in at the same time?! Follow along to the rules above to get a total body toning and cardio workout in!
Start with the pre kick-off warm up. Then each time one of the above occurs, do the corresponding workout. At half time, rev up your heart rate with these four quick moves. Then continue until the game is over. There's a bonus if your team wins!
Get your heart rate up, burn calories and build strength all at the same time! Try to do this two times through for an intense 30 minute cardio workout. Do this at home or on the go. Grab a jump rope and get to it!
Ready for more jump rope workouts? Get in a burn as you follow along to these great jump rope workouts:
Get and stay fit with a completely new fitness experience that’s optimized just for you. We make fitness simple, effective and fun. It’s time to get results!