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.
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!
Build muscle, burn calories, and boost metabolism all in this one efficient, 25-minute workout!
In High Intensity Interval Training (or HIIT) workouts, you give maximum effort through quick intense bursts of exercise followed by short, recovery periods. HIIT workouts train and condition both your aerobic and anaerobic energy systems by getting your heart rate up and improving your cardiovascular fitness level.
In short, this means you burning more fat and calories in less time. Yes! But remember, the key words to focus on are high intensity. So keep the energy up and your rest periods short as you power through this total body HIIT.
You should be working out several times a week for at least 30 minutes before you being HIIT workouts. This workout is high impact.
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.
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:
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One of your favorite fitness trainers, Toby Massenburg, has added new workouts to MoveMeFit that will heat you up and have you blasting calories! Ignite your body with his metabolically challenging workouts! Check out Toby Massenburg's After Burn Workout, detailed below, and also his new Ignite Workout.
After Burn Workout.
Light the spark, feel the heat, earn your afterburn with this workout! Are you ready to turn up the heat on your workout and break past your fitness barriers? Then welcome to Afterburn, the ultimate metabolic challenge! Jump, push, pull, and swing as you melt away the pounds and create a new, lean body with fitness expert Toby Massenburg.
This 60 minute total body workout features a perfect mixture of Tabata style cardio, muscle toning strength drills, and intense core blast challenges designed to reshape your body to it's peak.
The set up of this workout is 8 Blocks and within each Block there are 3 separate segments of HIIT cardio moves (without weights) 40 seconds of work and 20 seconds of rest for a total of 3 minutes. This is your Burn segment. Some of these moves utilize your high step or lowered on the floor for lateral hops, fast feet, etc. There are some plyo moves, mountain climbers, donkey kicks, high knees, etc.
The second segment of each block is 2 minutes of strength moves. This is your Build block. Within this block of movements Toby builds on as time passes, i.e., think thruster to tricep extension to alternating back lunge to wood chop.
The third segment of each block is your abs/core segment. This is done for 60 seconds.This is called the Blast segment. These movements are plank twists, side hip raise, situp to body block, hundreds, boat pose and supermans.
View a trailer of this workout below and click here to get your afterburn now.
Who is Toby?
Toby is a national fitness educator, certified personal trainer, and Group Fitness Manager of Equinox Fitness, West Hollywood. He holds a Bachelors degree of Science in the field of Kinesiology with an emphasis in exercise science as well as many other fitness certifications.
Toby has been active throughout his life in an array of different sporting and exercise programs including gymnastics, football, basketball, swimming and diving, collegiate cheerleading, and many more. His straightforward, effective training methods and outside the box critical thinking have earned him notoriety from national publications like The Advocate and OUT magazines.
Toby has worked with an array of people from Hollywood celebrities and professional and collegiate athletes, to those just beginning an exercise regimen. Anyone who hopes to achieve improved strength, conditioning, balance, coordination, and peak levels of fitness can benefit from Toby’s experience. As a trusted name in the heath and wellness industry, Toby teaches continuing education throughout the LA area to prospective and current personal trainers, keeping him up to date with the latest and greatest discoveries in the world of fitness.
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