BURN 1,000 CALORIES IN 20 MINUTES

It’s hard at times to fit the gym in so here’s a 1,000 calorie burn you can fit in any schedule from anywhere. We have two options when it comes to cardio. We just need to know which one fits our lifestyle better in order to reach our goals.

Steady State (SS) – This is a lower-intensity exercise that you can do continuous for a longer period of time keeping the same pace hence the name “steady-state cardio”.

1 Minute Run in Place

High Intensity Interval Training (HIIT)

– To shed pounds fast, high-intensity interval training (HIIT) is awesome. By combining Fast-paced bursts movements along with short rest intervals you will cut your workout time down and get the fat loss results your looking for. HIIT burns more calories than steady-state, low-intensity cardio per session and places greater recovery demands on your body.



Jumping Jacks

Invest 20 minutes at a 100% effort level and deliver a 1,000 calorie fat burning HIIT workout you can use anyplace. Perfect for hotels, late nights at the office or the living room of your apartment.

Give this one a try. Warning, this is not for the faint of heart. Work toward building up to the pace needed to fit it all in. Gear up your best playlist for this one and don’t look back.

Push-Ups

Rezultati i imazhit për Push-Ups

A basic push-up, with the hands directly under the shoulders, is a challenge all on its own. Whether you do it with straight legs or knees on the floor, you’ll strengthen and tone the muscles in your arms, upper back, and core.

Start in a plank position with your arms and legs straight, shoulders above your wrists.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
If this is too difficult, do this exercise with your knees on the floor.

Burpees

Rezultati i imazhit për Burpees

Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
Complete 1 full push up.
Jump your feet forward to just behind your hands.
Use an explosive motion to push through your heels and return to the start postion.
Repeat.



Jumping Jacks

Rezultati i imazhit për Jumping Jacks

1. Stand straight with your feet together and hands by your sides.
2. Jump up, spread your feet and bring both hands together above your head.
3. Jump again and return to the starting position.
4. Repeat until set is complete.

Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern

Air Squats

Rezultati i imazhit për Air Squats

Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

50 Jumping Jacks
1 Minute Run in Place
20 Push-Ups
20 Burpees
20 Crunches
50 Jumping Jacks
1 Minute Run in Place
30 Air Squats
20 Push-Ups
20 Crunches
20 Burpees
50 Jumping Jacks
1 Minute Run in Place
30 Air Squats