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Friday, July 6, 2012

Burn Fat

A 20 Minute Workout



20-minute-workout

You don't have much time to spend on an exercise program today?  Try this tough 20 minute workout and it's only for people without musculoskeletal problems.  A great program if you are trying to lose fat fast.


Warm - up for 2 minutes
Walk in place
Arm circles
Knee kicks
Hamstring curls ( heel to derriere)


Aerobic phase
Jumping jacks 1 minute
Walk in place 30 seconds
Squat jumps 1 minute
Walk in place 30 seconds
Jump rope 1 minute
Walk in place 30 seconds
Burpees 1 minute
Walk in place 30 seconds
Run in place knees up 1 minute
Walk in place 30 seconds
Repeat
*If you would like to make this workout tougher,
 decrease the breaks to 15 seconds

Cool down
Walk in place 1 to 2 minutes
Stretch
                                                   

                                           
Burpee

                                                 
Squat Jumps

                         

Hamstring stretch
                         
Quadricep stretch
                                           
Calf Stretch
                         
If you are interested in saving money, stay tuned for more home workouts. Remember to listen to music for extra motivation and share this with a buddy.

Other great workouts:
Burn Fat Level 2
Jump Rope Intermediate Level
                                               

1 comment:

  1. Do you know the 2 biggest reasons men and women stop exercising?

    1) Lack of time
    2) Lack of motivation

    Let's tackle "Lack of Time" today with 5 ways you can get your
    workouts done faster. After all, no one should spend more than 50
    minutes in the gym.

    Here are 5 ways to cut time from your workouts.

    a) Supersets

    I use "non-competing" superset. This means, choose two exercises
    for different muscle groups - and preferably completely opposite
    movements. For example, choose a push and a pull. That way, one
    muscle group rests while the other works...and you cut the rest
    time you need between sets.

    b) Choose a better warm-up strategy

    Don't waste 10 minutes walking on the treadmill. Instead, use a
    total body circuit of bodyweight exercises as a general warm-up, and
    then move directly into specific warm-up sets for your first two
    exercises.

    c) Pair dumbbell and bodyweight exercises together in your
    supersets

    This saves you time at home (you don't need to change the dumbbell
    weight between exercises) and in the gym (you don't need to fight
    for 2 sets of dumbbells).

    d) Choose Intervals over slow cardio

    The latest research shows more weight loss when people use
    intervals, and intervals take half as long to do.

    e) Limit the use of isolation exercises

    Pick multi-muscle exercises, such as squats, pulls, pushes, and
    rows. If you have time, you can squeeze in some dropsets for arms
    and shoulders if you want. However, if you only have 3 sessions of
    45 minutes per week, isolation exercises must be the first to go.

    In addition, don't spend more than 10 minutes per week on direct ab
    training. It's not efficient and won't give you rock hard abs
    alone.

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

    Workout less, live life more,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Creator of Turbulence Training

    PS - Don't know where to start?

    If you are a beginner, start by reading Dr. Mohr's nutrition
    guidelines...eating properly will be the biggest factor in your
    early success.

    Beginners should also start with the Introductory TT workouts to
    prepare their muscles for the upcoming intense training.

    For others, it's best to start with the Intermediate Level TT
    workouts. If those aren't enough of a challenge, you can move onto
    the Original TT workout and follow the 16-week advanced program
    right through.

    If at any time you need a break, try the TT Bodyweight 4-week plan.

    And then finish off with the TT Fusion Fat Loss program followed by
    the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
    Advanced TT fat loss workouts.

    After that, choose between the TT for Women or TT for Muscle
    programs to help put the finishing touches on your physique. All of
    these are included as bonuses with Turbulence Training.

    Get started on the road to fat loss with your very own copy of
    Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

    ReplyDelete