![]() The key with all of these exercises is to perform the exercise in the most intense way that you can and then regress as it gets harder. Or you can also do pushups on your knees if regular pushups are too hard. This one does require a lot of upper body strength so if you’re a beginner just stick to regular pushups Moving on to exercise number four the spider man pushup. If you have knee problems and can’t jump up and down you can just alternate stepping up side to side. I know it doesn’t look like much, but like I said you will be breathing heavy after doing this one for 20 seconds straight and especially after eight rounds. Start with one foot on the platform, put your weight on that foot and jump up as you switch your feet.ĭo this back and forth repeating for the full time. You can use a low chair or even the bottom stair ledge in your house. This one is not only great for your footwork, balance, and coordination, but it’s also a great exercise to burn a bunch of calories.Īll you need is a step below the knee level. Once you’re done with those 2 sit throughs go right back to mountain climbers. Then return back to the pushup position and repeat for the other side. ![]() The sit through is done by starting in a pushup position then lifting one hand off the ground and your opposite leg off the ground.īring your hand up to your head and kick your opposite leg through as you turn your hips and your body enough for your butt to barely tap the ground. So you shuffle your feet 4 times and then you do 2 sit throughs. These are the same mountain climbers that you’ve probably done in gym class.Įvery time that you hop one of your knees up to your chest it counts as one. Most people know how to do mountain climbers. ![]() Next, we have the mountain climber sit through drill.įor this one, you’re going to perform 4 mountain climbers for every two sit throughs. Regardless of whether you’re a beginner or advanced the sequence is five jumping jacks one Burpee 5 jumping jacks one Burpee back and forth. If this is too advanced for you you can walk your feet out one foot at a time instead of hoping. Next, you’re going to jump your feet out and get into a push-up position lower yourself down for the push-up then hop your feet back in and jump up. Then you would perform the burpee by bending your back and lowering yourself down to the ground. Most people know how to do a jumping jack start standing straight up then jump your feet out and raise your arms over your head and you’re going to do that 5 times. its a combination of jumping jacks and burpees.īurpees are by far one of the most effective exercises to get your heart rate up while also working your upper and your lower body. These arent magical exercises that were somehow counterbalance eating junk everyday.īut by doing this work out a couple times a week and watching what you eat I’m sure that anyone can lose weight and body fat with these exercises. Or burn fat you do have to make sure that you’re keeping it clean in the kitchen as well. ![]() Training in a high-intensity way like this will allow you to burn more calories in a shorter amount of time.īefore I jump into the first one I do have to state the obvious and that’s the fact that if you want to lose weight 20 seconds on and then ten seconds off then repeat each exercise for 8 rounds before taking a minute break and moving on to the next.
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