Whip your abs into shape with this 12 minute core killer. Run through simple but effective moves, including crunches, planks and bridges. Turn on your favorite music, and get going. This workout if perfect to finish your daily workout. And best of all, you can do it anywhere, and don't need any equipment.
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!
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.
You might love your abs, or you might love burying them under a baggy shirt --but either way, we know you want to work them. Week after week, you all pick ab workouts more than any other type on MoveMeFit. So to salute your ab loving dedication, we are bringing you Flat Abs Fridays. Each week, we will post a new workout that will help you get that bathing suit ready body by summer.
We are kicking off Flat Abs Fridays with a 7 Minute Flat Belly Workout. You don't need any equipment for this workout; all you need is 7 minutes. If you are up for the challenge, can you repeat this?
Squat and Reach
Push Up Rotation
Happy holidays! We all want to spend the next few days lounging around with family and friends eating lots of cookies and drinking holiday spirits. But take just a few minutes today and power through this 12 days of Christmas workout. We promise you that you will be thankful you did once the holidays are over and you peel off that ugly Christmas sweater!
You can do this workout anywhere, and no equipment is required, so you've got no excuses! Follow this workout as you would the song. Do 1 push up, then do 2 burpees and 1 push up. Next do 3 tricep dips, 2 burpees and 1 push up. And so on, until you build up to the 12th day.
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.
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 ready to pull out your bikini or shorts with confidence. Follow this routine 2-3 times through for lifted and sculpted behind! No equipment needed.
Start by standing up tall. Squat down and back, lowering your booty to the ground, your knees in line with your toes and your back flat. Push through you heels to stand back up.
Optional, hold a dumbbell in each hand to increase the intensity. Do this a total of 20 times.
This is a sequence of 4 similar moves, 10 reps each, that will get your butt burning. Lay on your side in a straight line with your bottom leg slightly bent for support. With your top leg straight in line with your body, kick your top leg up for 10 reps, keeping it straight. Bring that left out in front of you at a 45 degree angle from your body and kick it up for another 10 reps. Now tuck your knee down in front of you with your leg bent, parallel to the bottom leg, and kick it straight up and back for 10 reps. Lastly, tap knee to knee and toe to toe like a butterfly for ten reps.
Lay on your stomach with your palms down in front of your face. User your lower back to lift your legs off the ground. With your legs lifted, bend them at the knees and curl your legs up toward your back. This will work your booty and the backs of your thighs. Straighten your legs and repeat for a total of 20 reps.
Side to Side Shuffle
Standing up, balance on your right leg with a soft knee. Jump through your heel to the opposite end of your mat, landing on your left leg with a soft knee (your right leg raised). Perform 30 jumps, 15 on each leg.
One Legged Bridge
Lay in a bridge position with your shoulders on the ground and your knees bent at a 90 degree angle, propping your booty off the ground. Stretch one left out straight above you, supporting yourself with your other leg. Slowly lower your booty toward the ground, and push back up getting your hips as high as possible. Do 20 reps before switching sides.
Star lunges get you moving in three directions. First, take your right leg and lunge forward. Then still using your right leg, lunge out to the side. Finally, lunge backward with your right leg. That's one! Repeat this on your right side 10 times before switching to your left. Make sure your lunging knee does not extend past your ankle.
Stand up tall. Balance on your left leg as you step your right leg back behind you so that your toe is touching the mat. Pulse your leg up and down back behind you, getting your toes as high off the mat as you can without bending your knee. Try not to bend forward at the hips either. Optional, hold a dumbbell in each hand to increase the intensity. Do 20 reps on each side.
Lay in a bridge position and keep your booty engaged. Keep your hips as far forward as you can and slowly march your legs out, pulling your knee up as high as you can. March a total of 30 times, 15 per leg.
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