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TRAINING TIPS

Banish 700 Calories with These Workout Moves

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Seven hundred calories burned every day for 5 days equals 1 pound gone.

Sure, there are many ways to burn 700 calories but I have a set of workout moves that can remove fat in just 45 minutes with the process working in its very first minute.

The 700-calorie workout consists of 4 main sessions:

A warmup cardio session

Strength exercises

Repeat cardio session

Abdominal workout

 

I. CARDIO WORKOUT (3 SETS)

1. Touch Jumping JacksToe Touch Jumping Jacks

* Jump with both hands overhead.

* Squat down and touch feet.

* Stand up and repeat for 30 seconds.

 

2. Switch LungesSwitch Lunges

* Keeping chest up, kneel without touching the floor with your knee.

* Jump kneeling with the other leg, again, without touching the floor with the knee.

* Alternate legs for 30 seconds.

 

3. Half Burpee with a Star Jump Star Burpees

*Do a burpee. But instead of just jumping, do a star jump.

* You have 30 seconds to do as many reps as you can.

 

4. High Knees 

* Drive right knee towards chest. Keep back straight.

* Alternate knees as quickly as you can.

* Keep running high knees for 30 seconds.

 

5. Frog Jump Burpees

Frog Jump Burpees

* Stand with feet shoulder-width apart, weight in heels, and arms at the sides.

* Push back, bend knees, and lower body into a squat.

* Place hands on the floor directly in front of, and just inside the feet. Shift weight on them.

* Jump feet back to softly land on the balls of the feet in a plank position. Body should form a straight line from head to heels.

* Jump with feet back so they land just outside of the hands.

* Reach arms over head and explosively jump up into the air.

* Land and immediately lower back into a pushup for your next rep.

* Do for 30 seconds.

 

II.STRENGTH WORKOUT (3 SETS)

1. Squat with Front Raise Squat With Front Raise

* Do a regular squat but on the way down, raise the weight in front at shoulders level.

* Do this for 50 seconds, then rest for 10 seconds.

 

2. Tricep Push-Up + Mountain Climbers

Tricep Push-Up + Mountain Climbers

* Do 4 push-ups and 4 mountain climbers. When doing tricep push-ups, keep hands as close as possible. A narrower gap between hands means a better workout for your triceps.

* To do a push-up: Get into a plank with hands under but slightly outside of the shoulders.

* Lower body until chest nearly touches the floor.

* As you lower yourself, tuck elbows, pulling them close to the body so upper arms form a 45-degree angle when torso is in the bottom position of the move.

* Pause, then push back to the starting position as quickly as possible.

* Keep core braced the whole time.

* To do a mountain climber: Start in a high plank, hands stacked below shoulders and body in a straight line.

* Quickly draw right knee to the chest, and extend the leg back out as you drive left knee to the chest.

* Repeat until 50 seconds run out.

 

3. Alternating Back Lunge with Bicep Curls 1 alt reverse lunges bicep curl-01

 

* Hold dumbbells at the sides with feet hip-width apart.

* Step back with left foot, and bend both knees to lower them until right knee is at least 90°.

* At the same time, curl the dumbbells to your chest.

* Reverse the movement to the starting position.

* Do this for 50 seconds.

 

4. Single Leg Squat Image result for woman doing Single Leg Squat with chair

* Standing in front of a chair, bend and lift one leg in the air.

* Keeping weight over the heel of the supporting leg, sit down and back to lightly touch the chair with your bum.

* Extend arms forward for balance.

* Press through the heel to return.

* Alternate legs for 50 seconds each.

 

5. Kettlebell/Dumbbell Swings

* Stand with feet shoulder-width apart.

* Hold the kettlebell handle in both hands.

* Keep weight spread evenly through the heels and forefoot.

* Bend knees, descend into a quarter squat and push hips back.

* Lean forward and lower the weight between knees.

* Keeping arms straight, shoulders back and without rounding the back, thrust hips forward.

* Swing the kettlebell up to preferred height.

* Let gravity pull the kettlebell back down as you push butt back, bend knees, and get ready for another swing.

* Do for 50 seconds.

 

III. CARDIO WORKOUT (3 SETS)

Repeat the cardio session 3 times to boost the fat burning process.

 

IV. ABS WORKOUT (3 SETS)

1. Russian Twists  Image result for woman doing Russian Twists gif

* Keeping feet off the ground and back straight forming 60 degrees angle with the floor, twist from side to side holding a weight.

* Do this for 50 seconds.

 

2. Pike and Jack 

* Start in a high plank with toes on gliders, feet together.

* Engaging abs, bend at the waist and lift butt to ceiling as you pull toes toward hands.

* Return to start.

* Do routine for 50 seconds.

 

3. Knee Tucks 

* Sit on the floor with legs straight out and hands on the ground for support.

* Keep knees together and pull them in towards the chest as far as possible.

* Keeping the tension on your lower abs, return to the starting position.

* Do for 50 seconds.

 

4. Knee In and Out Sliding Pikes

 * Start in a press up position with feet resting on a tea towel.

* Slowly raise hips and pull toes up towards hands without bending knees. The position should look like an inverted V.

* Hold the pose for a beat, then slide your legs back out and back in.

* Do for 50 seconds.

 

5. Forearm Side Plank with Ab Crunch 

 

* Start in a forearm side plank with top leg hovering over supporting leg.

* Reach top arm back so  the palm of the hand is at the nape of the neck.

* Inhale to prepare.

* Exhale to pull top knee to elbow, hold for a beat.

* Inhale as you reach leg back out, lengthening spine back to the first position.

* Do this for 50 seconds then switch legs.

 

6. V-Hold (to failure) 

 * Balance on your butt and extend legs and arms out so your body creates a V.

* Do this for 50 seconds.

 

 

 

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