Supercharge your workout efforts with
a short and sweet routine designed to incinerate a hefty 500 calories a pop
Want to see great results in the shortest
possible time? Who doesn’t! This super-speedy workout is engineered to ramp up your
calorie burn to help you hit that magic 500 mark in just a few quick moves.
How does it work? Each exercise is dynamic,
so it’ll get your heart pumping, sending your body into fat-burning mode. Plus
the moves target your whole body, so you’ll see toning benefits all over.
For best results, incorporate this workout
into your training regime at least three times a week. Perform as many reps as
you can (with good form) in your allotted time, repeating the circuit four
times.
Kit you’ll need
·
2 x 3-6kg dumbbells
·
2-5kg kettlebell
Beginner: 30seconds each exercise
Intermediate: 45 seconds each exercise
Advanced: 60 seconds each exercise
Safety tips
Keep your back straight with hips, knees
and ankles aligned
In the jumping moves, land softly from each
jump with your knees slightly bent
Push-through
Areas trained
Things, bottom, shoulders, arms
Technique
·
Start standing with your feet hip-width apart,
holding a 3-6kg dumbbell in each hand, level with your shoulders
·
Squat down so your hips are just higher than
your knees, then quickly straighten your legs, pushing your hands straight up
above your head.
·
Bring your hands back to your shoulders and
repeat in a smooth, fluid motion.
Plyometric press-up
Areas trained
Chest, shoulders, rear upper arms
Technique
·
Begin in a box position or modified push-up
position, hands slightly wider than shoulder-width apart.
·
Lower your chest to just above the floor then
push through your hands as quickly and powerfully as you can, straightening
your arms and taking your hands off the floor.
·
Place your hands back on the floor and repeat
the exercise from the top.
Plank shoulder-touch
Areas trained
Stomach, arms, shoulders
Technique
·
Begin in plank position with your arms straight
and abs tight.
·
Shift your body weight so it’s supported by your
right shoulder.
·
Bring your hands back to the floor and repeat on
the other side.
