15 Minute Workouts

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    Build Killer Abs With This Quick Core Workout

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    Like strength training or running regularly, making sure you work your abs in the gym (or wherever you work out) is crucial. Abs don’t just look good in crop tops, they’re also key for overall balance, injury prevention and more. This quick core workout from onebhody owner Chantel Struwig is a speedy slot-in after your regular workout and burns so good. Chantel Struwig’s killer abs tips With abs like Struwig’s, we’ll take any tips we can! Here, she shares her go-tos when it comes to core workouts. Prioritise core workouts“I like to dedicate at least one designated day to core workouts but I’d like to say I train core /abs every day,” she says. Why? Because it’s that important. “I’m always engaging my core with everything I train. I like to focus a lot on core strength as I know how much it aids me in all my other exercises. Having a strong core really just makes life that much easier. How my abs have come to form and look is honestly just the tip of the iceberg!” Pair abs with cardio “I always do cardio and abs on the same day,” says Struwig. It’s a great way to make sure your muscles are gaining some strength in addition to building endurance and speed. And, it gives your legs and arms a break from the previous session’s heavy lifting. READ MORE: Sculpt A Great Butt With This Home Booty WorkoutThe quick core workout

    Do this workout once a week – or more, if you can, says Struwig, who aims to train her core “at least once a week.”

    Do each move, then move on to the next one, aiming to complete three or four rounds of each move.

    This quick core workout targets your abs in functional moves and engages your sides too. “I always want to improve my core strength to improve my overall gym performance,” explains Struwig.1/ Weighted sit-ups with alternating toe touchesDo: 10 – 12 reps on each sideA: Lie down, knees bent and arms at your side, with left hand holding a dumbbell. Stretch out your right leg.B: Crunch up and raise your right leg, reaching your left hand to touch your right foot. Hold, then return to start. C: Complete the set, then switch over to the other side and repeat. Make it easier: do the moves without the dumbbellsMake it harder: use heavier weights 2/ Elevated commandos Do: as much as you can in 30 – 45 secondsA: Get into a high plank position with your legs elevated on a low platform or stepper box.B: Dip one arm down into low plank position, then repeat with the other arm. C: Raise both arms into high plank, keeping your core engaged and braced throughout and never lowering or raising your glutes. Repeat until time’s up. Make it easier: eliminate the stepper box. Make it harder: add weights, either a plate on your back (of you can handle that) or add in dumbbells and do renegade rows after each commando. READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility3/ Incline reverse crunches Do: 12 – 20 repsA: Lie on an incline bench with arms overhead, hands holding onto the bar for support. B: Raise your legs up so your knees touch your face and engage your core throughout. C: Lower, then repeat. Make it easier: perform on a flat surface, like the floor. Make it harder: add ankle weights for increased resistance. READ MORE: This 15-Minute Full-Body Workout Is Perfect For Beginners4/ PlankDo: 60 – 90 second holdA: Get into a low plank position, bracing your core, neck in neutral, and butt in a straight line following your back. B: Hold for 60 – 90 seconds without compromising your form. Make it easier: sorry, girls, Struwig “would never suggest making it easier,” saying: “For some exercises, you really have to bite the bullet.” Make it harder: try holding the plank until failure. More

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      This Quick 15-Minute Morning Workout Is The Wake-Up You Need

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      This quick 15-minute morning workout ticks a few boxes: it starts off gentle, then kicks into gear with some moves that’ll get your heart revving just enough to kick-start your day.

      And yes, working out in the morning is a great idea. “If you work out before your day distracts you, your chances of exercising regularly go way up,” says sports scientist Dr Cedric Bryant. And a.m. sweating can make you sharper all day: “Exercise enhances the secretion of neurotransmitters,” says Bryant. Neurotransmitters are the body’s mail service, sending communication throughout the body. So by enhancing this process earlier in the day makes for better, sharper focus. Wake your body up with this 15-minute morning workout routine, created by exercise physiologist Suzanne Meth.

      The 15-Minute Morning Workout

      Warm-up and cool down by jogging on the spot for two minutes. Then perform these moves, doing each for 30 seconds, then repeat on the other side of your body before moving on to the next move.

      Watch one of our staffers perform this 15-minute morning workout:

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      READ MORE: This Powerful Bodyweight Workout Tones It All – Fast

      1/ Cat-cow

      Wakes up your core

      A. Get on all fours with your hands in line with your shoulders and your knees beneath your hips.

      B. Inhale, lifting your head and tailbone so your spine arches slightly towards the floor.

      C. Exhale as you tuck your tailbone under, curl your back upward, and let your head hang towards the floor. That’s one rep. Do 10, moving smoothly between positions.

      2/ Split squat

      Wakes up your hips, glutes and thighs

      A. Stand with your feet shoulder-width apart and your arms at your sides or hands on your hips.

      B. Step back with your left foot and sink into a lunge until your front knee is bent 90 degrees.

      C. Push back up, keeping both knees slightly bent.

      D. Continue the up-and-down movement with the left leg for 30 seconds; change legs and repeat.

      READ MORE: Sculpt A Great Butt With This Home Booty Workout

      3/ Burpee pop-ups

      Wakes up your triceps, chest, glutes, hamstrings and quads 

      A. Stand with your feet hip-width apart.

      B. Squat down and place your hands on the floor directly in front of your feet.

      C. Jump your feet back and land in a push-up position.

      D. Do one push-up, then jump your feet back towards your hands and return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat.

      4/ Leaning side plank

      Wakes up your obliques

      A. Stand with your left side a few centimetres from your bed.

      B. Bend your left elbow 90 degrees, lean towards the bed and place your forearm on the edge of the mattress, stretching your legs into a side plank position (your bed’s unstable surface will make this move super-difficult).

      C. Rest your right arm on your side. Hold the position, with legs stacked, for 30 seconds. Repeat on the other side.

      Shake up your routine with these workouts: More

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      This Powerful Bodyweight Workout Tones It All – Fast

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      No gym? That’s no barrier to getting your sweat on. Get stronger with this fun bodyweight workout that you can perform in the comfort of your own home. The only piece of equipment that you’ll need is your coffee table or a bench.

      This all-over bodyweight workout was created by personal trainer and founder of Fit Best Training, Renché Seyffert.

      To complete this workout, work in intervals. For intermediate to advanced athletes (yes, you!) work with the 50/10 principle. This means you’ll work for 50 seconds, then rest for 10 seconds.

      If you’re a beginner athlete, use the 40/20 principle. Work for 40 seconds, then rest for 20. Rest for one minute after each round and aim to complete three to four rounds in total. We’ll warn you: it’s a doozy!

      Watch PT Renché Seyffert demo the moves, then read on for the technique notes.

      The Living Room Bodyweight Workout

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      1/ Single Leg Skater Sit Squats

      Stand in front of the edge of the coffee table on your right leg.

      Jump sideways to your left and land on your left leg in front of the left edge of the coffee table.

      Still only on your left leg, lower yourself down into a sitting squat, placing your bum firmly onto the table.

      Get back up by pushing from your left heel upwards, using your calf muscles, hamstrings and glutes.

      Jump to your right side and land on your right leg before lowering down into your sit squat. That’s one – keep going!

      READ MORE: Transform Your Legs With This 20-Minute Home Workout

      2/ Incline Push Up with Clap

      Get into a plank position with your hands on top of the table, shoulder-width apart.

      Keep your feet hip-width apart and bend your elbows as you lower your chest towards the table.

      With an explosive movement, push yourself away from the table, forcing your arms and upper body into the air and clapping your hands. Return to the starting position and repeat.

      3/ Plank Cross Tap to Bear Jumps

      Start in a plank position with feet hip-width apart, elevated on top of the table.

      With your hands on the floor, shoulder-width apart, jump onto all fours, then jump back into a plank.

      Tap the left foot to the right side underneath the body.

      Move back to the plank position and tap the right foot to the left side underneath the body.

      READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

      4/ Tricep Dip – Alternating Toe Tap

      Get into a tabletop position facing the ceiling with your hands on the table, keeping your feet on the floor.

      Bend your elbows as you lower yourself towards the floor.

      Straighten your arms to move back up to the starting position. Ensure that you use your arms to perform the movement and not your hips or legs.

      Once back to the starting position, tap your left hand with your right foot. Repeat on the other side.

      5/ Side Plank Hip Dips on Right

      Stand in a side plank on your right elbow.

      Raise your left leg on the table and ensure the right leg is suspended in the air, under the table surface.

      Dip your hips towards the floor and back up. Repeat on the other side.

      READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility

      6/ Step Up Reverse Lunges

      Start by standing with both feet on top of the table.

      Slowly step back with one of your legs into a reverse lunge.

      Make sure both knees are bent and your back is straight. Ensure that your knee (of the foot in front) does not go over your toes.

      Bring back your leg to the starting position and repeat on the other leg.

      Once you have found your rhythm and balance, you can speed it up a little and add a hop on top of the table when changing your legs.

      7/ Elevated Sit-Ups

      Start by lying flat on your back on the floor and place your feet and calves on table.

      Extend your arms over your head using your abdominals, as you lift your upper body and crunch down so that your hands can touch your feet.

      Slowly lower yourself back down to the floor to the starting position and repeat. More

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      Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

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      Looking to squeeze in a workout but feeling like you’re running low on time? We know the feeling all too well. Meet Angelique van den Linde – Fitfluencer, Legallyfit trainer, lawyer and mom of two. She’s got the ultimate routine for those jam-packed days. In just 15 minutes, she’s about to whip you into shape using nothing more than an office chair and a resistant band (heck, even tights could do the trick!). Yup, no need for fancy equipment and marathon gym sessions – with Angelique’s knack for transforming everyday items into workout tools, you’ll feel like you just stepped out of a gym class without ever leaving home (or the office for that matter).

      Equipment: Chair and resistant band/tightsTime: 15 Minutes

      How It Works

      Start with a warm-up which consists of butt kicks, hamstring curls, toe taps, mountain climbers and a few stretches to get you going for the full workout. Trainer tip: remember to keep those knees soft throughout the workout. The routine consists of 3 different workouts of 3 sets each.

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      Resistance Band Workout  

      3 Sets | 10 Reps Each

      Bicep Curls 

      To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends and arms at sides. Bend elbows, bringing hands up in front of shoulders slowly and with control. (Upper arm and wrist should stay still; only forearm should move.) Pause, and lower down slowly all the way to the bottom.

      Tip: if it’s too easy, the band is too light or too long, make it a bit shorter to really feel the burn. 

      Lateral Raise Into Tricep Kickback

      To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides. Raise arms outward to the sides until parallel to the floor. From here, take your arms back and pulse upwards, engage core and straighten elbows so hands push back until arms are fully extended behind body. Try and get your arms as high as possible. 

      READ MORE: This 10-Move Resistance Band Arm Workout Is No Joke

      Chair Workout 

      3 Sets | 10 Reps Each

      Chair Runs 

      Place a chair in front of you and position your hands on the chair in a mountain climber position, with your body in a straight line and avoiding arching your back. Drive your knees up toward your chest in a running motion while maintaining a steady pace according to your fitness level.

      Tip: Ensure the chair remains stationary; if it moves, readjust your body position to maintain stability. 

      Chair Jumps

      With a chair in front of you, place both hands on the chair and perform consecutive jumps in and out, maintaining a consistent rhythm. Focus on landing softly to reduce impact on your joints while maximising muscle engagement.

      Narrow Squat

      Start with your feet hip-distance apart and hold onto the chair. Lower your body into a squat position while keeping your chest upright and knees aligned with your toes. Focus on engaging your leg muscles as you lower and rise back up to the starting position.

      Wide Leg Squat 

      Begin by placing one foot on the chair and stepping to the side with a wide step. Slowly lower your body into a squat position, ensuring your knees are aligned with your toes. Touch the floor and hold briefly before lifting your heel to engage your calf muscles. Alternate sides.

      Cardio Workout 

      3 Sets | 10 Reps Each

      Mountain Climbers

      Assume a pushup position with your arms completely straight. Lift your right foot off the floor and slowly raise right knee toward your elbow, lower and then raise your left knee to your elbow. That’s one rep.

      Burpees

      Start in a standing position, squat down and place your hands on the floor. Jump your feet back into a plank position, perform a pushup, jump your feet forward toward your hands. Finally, jump into the air with your arms raised overhead.

      Squat Jumps 

      Start by standing with your feet shoulder-width apart. Lower into a squat position, then explosively jump upward while extending your arms overhead. Land softly back into the squat position and immediately transition into the next repetition. Focus on maintaining proper form and control throughout the movement. That’s one rep.  More

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      Tone-Up From Head To Toe With This Killer 15-Minute Workout

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      This killer tone-up workout ticks a few convenient boxes. It requires zero equipment, fires up your muscles, tones and gets up your heart rate. The best part? It takes just 15 minutes of your time.

      This tone-up workout was designed with the help of exercise physiologist and fitness trainer Amy Dixon. It’s perfect for when you’re stuck somewhere with no gym access, or just want to get a workout in with little time to spare.

      How to do this tone-up workout:

      Do these moves one after another with no rest between them. When you’ve finished the last move, pause for 30 to 60 seconds, then repeat the circuit twice more.

      The Tone-Up Workout

      One-Leg Squat, Floor Reach And Press

      Stand with your feet hip-width apart and your arms at your sides.

      Bend your left knee, lifting your foot behind you.

      Squat and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes.

      Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you.

      Lower your left leg and repeat on the other side. That’s one rep. Do 12 to 15 reps.

      READ MORE: The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

      Push-up Crawl

      Get in a high plank position (top of a push-up) with your hands wider than shoulder-width apart.

      Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow.

      Return to a high plank, then push back up to the starting position; repeat on the other side. That’s one rep. Do 12 to 15 reps.

      READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

      Front Lunge Floor Reach And Reverse Twist

      Stand with your feet hip-width apart and your arms at your sides.

      Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor.

      Bending forward, try to touch the floor on either side of your left foot.

      Push off your left foot; using that momentum, step forward with your right foot, shifting your weight to that foot, and swing your left leg behind you.

      As you sink backwards into a lunge, rotate your torso 45 degrees to the right. Return to standing. That’s one rep. Do 12 to 15 reps.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      Grand Plié Squat, Reach And Jump

      Stand with your legs wide apart, toes turned out, and arms at your sides.

      Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips.

      Immediately jump as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. Do 12 to 15 reps.

      Watch one of our WH staffers perform the moves:

      [embedded content] More

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      Get Moving The Fun Way With This High-Energy Dance Workout

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      The gym isn’t for everyone and if that includes you, it’s totally fine. There are many ways to get a good workout in. And right up there, is dancing. You might not think of shaking your booty as exercise, but spend a Friday night burning up the floor at the klurb and don’t be surprised if you struggle to get out of bed the next day. This dance workout from Toka Lintsa is perfect for women who love to move on the dance floor, not so much on the gym floor.

      Work Out Without Even Realising It

      So how do you turn your love of dancing into a workout? It’s easier than you think! “Dancing comes from the inside,” says Toka. “What you see inside a club, try to see which muscle groups it targets – like if you get down low, this is a squat and it benefits your thighs.” Similarly, moving your arms works your shoulders and the muscles of your upper back. You may not be holding any weights, but do it for long enough and you’ll feel the burn, don’t you worry!

      READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall

      Toka’s 15-Minute Dance Workout

      Ready to give this whole dance workout thing a try? Try this routine from Toka. Spend five minutes learning the moves, then when you’re feeling confident, dance along with Toka in real time. Got it down? Repeat the dance, feeling free to improvise as you go along and feel the beat. Just like any dancing, a dance workout should be free and fun.

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

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      Your Moves

      1. ‘Roll It Dance’

      Walking squats: 8 steps to the front

      Spin punches to a dynamic shoulder roll: alternative sides x4

      Reversed walking squats: 8 steps/counts to the back

      Spin punches to a dynamic shoulder roll: alternative sides x4

      2. ‘Kick and side-tap’

      Kick and side-tap: alternating sides x8 times

      3. ‘Upper body roll-tap’

      Upper-body roll and toe-dip: alternating sides

      Report To The Dance Floor!

      The WH editors have dropped their go-to dance workout jams and trust us, resistance is futile! Try not to groove along as you add these tracks to your playlist. Feel free to throw in your own signature moves and make it a dance party workout. More

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      18 Feel-Good Workouts That’ll Boost Your Mood, Stat

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      When it comes to exercise, one rule is paramount: you’ve got to enjoy what you do, whether that’s hitting balls playing padel, swimming or dancing. Whatever your movement, study after study confirms that the more you enjoy exercising, the more likely you are to continue. These six trainers champion feel-good workouts and will inspire you to move more in a way you truly enjoy.

      Kirsten Johnson

      Everything about Kirsten Johnson’s workouts screams joy. Her dance-inspired workouts are all about rejoicing in the way your body can move.

      An ex-dancer and founder of the Find Balance Kindly workout app, a series of dance-inspired functional workouts, she muses: “Growing up in the harsh dance industry, I was very aware of how words, comments or corrections could either encourage or deflate me as an artist. The classes on my app are all real-time, follow-along workouts so that I can encourage and motivate through positive affirmation.”

      Why Does Kirsten Love Feel-Good Workouts?

      “I believe that movement is medicine,” says Johnson. “Being able to move your body every day is such a huge blessing and showing up for yourself, even on the hard days, is an act of self-love and gratitude, which is something I think we should practise daily.”

      Try Kirsten’s Workouts

      READ MORE: 20 Fitness Apps To Kickstart Your Wellness Journey

      Teal Hogg

      Teal Hogg’s workouts are all centred around lifting heavy while treating your body kindly. That also means tailoring your workouts around your menstrual cycle to accommodate your body’s ups and downs. Find her workouts on her Hustle Fit app. How’s that for feeling good?

      “Learning to understand and work with, and not against, the natural hormonal fluctuations as a woman has been the most empowering thing I’ve ever done for myself – and for other women as well. Instead of shying away from the stigma of periods, we’re starting to honour the beauty of the female body.”

      Why Does Teal Love Feel-Good Workouts?

      “Not only is it nice to feel good from working out but it’s actually essential for women to train according to how they feel, because of our continuous hormonal fluctuations,” says Hogg.

      Try Teal’s Workout

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      Nomvula Khuzwayo

      Nomvula exploded on our Insta feeds some time ago with her always-happy dance moves. She also champions tough-as-nails workouts, while doing it with a smile. Who doesn’t love a challenge?

      “I dance – a lot! I don’t have to preach anything to my followers, they can see from the joy I exude in my videos that the lifestyle I live has a positive impact on my life. They love that and they too want to have that kind of energy.”

      Why Feel-Good Workouts Work For Nomvula

      “The more people feel good, the more motivated they are to live, work and be present members of society,” says Khuzwayo. “Most of the workouts I post are full body, which allows those with busy lives to get a workout in without having to focus on one muscle group at a time.”

      Try Nomvula’s Workouts

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      The Movement Lab

      Pilates is having a hot moment. But Pilates with upbeat music? Now that’s even hotter. The Movement Lab, with trainer Jessica Mandel at the helm, offers this in buckets: fun, feel-good Pilates set to thumping good tunes. We’re sold – and we’ve been for a while!

      “Feel good movement is at the heart of each of our classes. Our repertoires are designed around functional movement patterns – ensuring we can move through life confidently, pain-free and efficiently. We want people to find joy and fun in their workouts,” she explains.

      Why Jess Loves Feel-Good Workouts

      “For years, I didn’t consider myself sporty or fit because I hadn’t found an exercise routine that I loved,” reflects Mandel. “It wasn’t until I did my Pilates Instructor Training that I fell in love with movement. I leave every class feeling better than when I walked in and I look forward to moving my body.”

      A Peek At The Movement Lab’s Classes

      READ MORE: Step Into Your Best Shape With The WH Walking Challenge

      Takkies

      Cover star Takkies stole our hearts when she entered the WH Next Fitness Star competition back in 2016. Years on, her dance classes, centred on self-love and body positivity, continue encouraging women to love their bodies in all shapes and forms.

      Find her workouts at a Rockingnheels studio in Joburg, with a team holding down the fort while she runs the London classes. “I create a safe space where women can come, let go and just be. There’s so much power in being in a space where you feel comfortable enough to be yourself, accept yourself or even to be able to find out things you love about yourself,” she says.

      Why Does Takkies Love Feel-Good Workouts?

      “I feel that you have a more positive approach to life, people and all that you do when you feel good,” says Takkies. How you feel contributes so much to what you pour out into the world. I also believe that we can tackle anything that life throws at us a little better when we feel good.”

      Try Takkies’ Workouts

      READ MORE: Here’s How To Make Weight Loss Goals That Will Actually Stick in 2024

      Lisa Raleigh

      Lisa Raleigh literally bounces for joy. Her workouts, called bounti, which take place on the rebounder, will have you feeling like a kid again – while working all the major muscle groups on one tiny feel-good tramp.

      Find her classes in Joburg.“bounti rebounding takes you right from the absolute basics of, not just rebounding, but fitness as a whole. Rebounding is a low-impact, totally enjoyable way of becoming fitter, stronger and happier! We’re literally guiding our clients towards jumping for joy,” she enthuses.

      Why Lisa Loves Feel-Good Workouts

      “Movement that heals, not harms is our business mantra when it comes to downloadable workouts, programmes and classes,” Raleigh explains. “The goal is restorative exercise that gives you an effective workout, while also being kind to your body. Who said no pain means no gain?”

      See Lisa’s Workouts More

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      Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

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      If you’re in search of a workout that’s both efficient and effective, look no further than high-intensity interval training, or HIIT for short. HIIT helps you build strength and get a cardio workout at the same time, plus it actually burns 25 to 30 percent more calories than resistance training, cycling and treadmill running, according to a study published in the Journal of Strength and Conditioning Research.

      HIIT also comes with all kinds of other perks, like how it can strengthen your heart, help lower blood pressure and even increase your metabolism and calorie burn post-exercise (also known as EPOC). Not to mention, you don’t need any equipment for a challenging HIIT workout and you can do it just about anywhere (granted you have space to crank out a burpee, of course).

      If you’re ready to reap all of the above benefits, try this 30-minute HIIT workout at home, which is good for all fitness levels.

      Time: 30 minutes | Equipment: None | Good for: Total Body

      How To Do The HIIT Workout

      Go through each exercise below in order (some of the moves will repeat throughout the workout). Complete the indicated reps and then continue to the next move, taking rest as noted. Once you’ve completed all 29 exercises, rest for one minute, then repeat the entire circuit one more time.

      1. Walkout

      How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

      2. Butt Kicks

      How to: Start standing with feet under hips and hands at sides. Bend left leg and raise heel to glute, then quickly return it to start and repeat on the right side. That’s one rep. Complete 10 reps.

      3. Knee Hugs

      How to: Start standing with feet hip-width apart and arms at sides. Bring arms out wide. Then lift left knee toward chest while wrapping arms around shin. Hug leg toward body, then place it down and re-extend arms wide. Now, lift right knee and repeat. That’s one rep. Complete 10.

      4. Alternating Low Lunge With Rotation

      How to: To start, from a high plank, bend left knee and bring foot forward to rest outside of left hand. Lift left arm into the air and twist torso toward left leg. Replace hand on floor and step back to high plank, then repeat on right side. That’s one rep. Complete 10.

      5. Mountain Climber

      How to: Start in a high plank position. Keep hips level while driving right knee toward chest, return to a plank and quickly repeat with left knee. That’s one rep. Complete 20.

      6. Jumping Jacks

      How to: To start, stand in the center of mat with feet together and arms at sides. Then, simultaneously raise arms out and overhead while jumping feet out past shoulders. Without pausing, quickly reverse the movement. That’s one rep. Complete 20.

      7. Plank Jacks

      How to: Start in a forearm plank position. Jump feet out past shoulders to a wide “V” shape, then jump them back in again. That’s one rep. Complete 20.

      8. Side Forearm Plank To Forearm Plank

      How to: Start in a side forearm plank position, with right forearm on floor, parallel to top of mat, elbow under shoulder, left arm extended straight in air at shoulder height, feet staggered and flexed. Rotate body forward toward mat and place left forearm down on floor behind and parallel to right coming into a forearm plank. Then, drop heels to left side and rotate body toward right side coming into a side forearm plank of opposite side. That’s one rep. Complete 5.Rest for one minute. Then continue to the next exercise.

      9. Jump Squat

      How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That’s one rep. Complete 20.

      10. Star Jump

      How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

      READ MORE: The Top Beginner’s Weightlifting Gear To Elevate Your Training

      11. Step Touch

      How to: Start facing sideways at back of mat with feet together, right heel high, knees bent, torso tilted slightly forward, right arm extended straight behind body and left arm bent across chest. Lift right foot and take a wide step to the right, then bring left foot to meet it, balanced on ball of foot, switching arm positions. Reverse the movement to return to start. That’s one rep. Complete 10.

      12. Split Jump

      How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side and left arm bent, hand in line with chin. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. That’s one rep. Continue alternating for 10 reps.

      13. Star Jump

      How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

      14. Step Touch

      How to: Start facing sideways at back of mat with feet together, right heel high, knees bent, torso tilted slightly forward, right arm extended straight behind body and left arm bent across chest. Lift right foot and take a wide step to the right, then bring left foot to meet it, balanced on ball of foot, switching arm positions. Reverse the movement to return to start. That’s one rep. Complete 10. Rest for one minute. Then continue to the next exercise.

      15. Jump Squat

      How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That’s one rep. Complete 20.

      16. Star Jump

      How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

      17. Split Jump

      How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side and left arm bent, hand in line with chin. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. That’s one rep. Continue alternating for 10 reps.

      18. Star Jump

      How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.Rest for one minute. Then continue to the next exercise.

      19. High Knees

      How to: Start standing with feet under hips and arms at sides. Drive left knee up to chest, return foot to floor and repeat with right, switching feet as fast as possible and pumping arms similar to running motion. That’s one rep. Complete 20.

      20. Pop Squat

      How to: Start in a squat with feet shoulder-width apart and arms bent, hands in front of chest. Bend over to place hands on the ground in front of toes, then jump feet back into a high plank position, shoulders stacked over wrists. Reverse the movement to return to start. That’s one rep. Complete 20.

      TRY THIS RECIPE AFTER YOUR WORKOUT: These Banana Protein Pancakes Will Keep You Going All Day

      21. Walkout

      How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

      21. Walkout

      How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

      22. Burpee

      How to: To start, stand with feet hip-width apart, arms at sides at back of mat. Hop up off floor, land softly, then jump body forward into plank position, quickly lowering stomach all the way to the mat. Push back up and reverse movement to return to start. That’s one rep. Complete 10.

      23. Mountain Climber Lunges

      How to: Start in a low lunge position with shoulders stacked over wrists and left foot next to left hand. Jump up and quickly switch legs, so the right foot is in front. That’s one rep. Complete 10.

      24. Walkout

      How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

      25. High Knees

      How to: Start standing with feet under hips and arms at sides. Drive left knee up to chest, return foot to floor and repeat with right, switching feet as fast as possible and pumping arms similar to running motion. That’s one rep. Complete 20.

      26. Pop Squat

      How to: Start in a squat with feet shoulder-width apart and arms bent, hands in front of chest. Bend over to place hands on the ground in front of toes, then jump feet back into a high plank position, shoulders stacked over wrists. Reverse the movement to return to start. That’s one rep. Complete 20.

      27. Walkout

      How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

      28. Burpee

      How to: To start, stand with feet hip-width apart, arms at sides at back of mat. Hop up off floor, land softly, then jump body forward into plank position, quickly lowering stomach all the way to the mat. Push back up and reverse movement to return to start. That’s one rep. Complete 10.

      29. Mountain Climber Lunge

      How to: Start in a low lunge position with shoulders stacked over wrists and left foot next to left hand. Jump up and quickly switch legs, so the right foot is in front. That’s one rep. Complete 10.

      This article was originally published on www.womenshealthmag.com  More

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      in fitness and body

      This Totally Explosive Workout Will Help You Burn Fat In No Time At All

      by

      Want a shortcut to fat burning? Two words: progressive plyometrics. This total-body explosive workout from Shaun T, Insanity creator and author of T Is For Transformation, includes lots of jumping (the plyometric part) and builds in intensity (the progressive part) to give you great results fast.

      The routine gets harder as your body “wakes up” on a neuromuscular level. In other words, as you warm up and become more coordinated, you’re better prepared for the next move. Plyos (any explosive workout) spike your heart rate to burn serious kilojoules while activating your fast-twitch muscle fibres to improve strength. Because your upper- and lower-body muscles are working in tandem, your deep core muscles fire over time.

      The Workout

      Time: 15 MinutesEquipment: None

      Instructions: Do this circuit in order, performing each exercise for one minute before moving on without resting. After you’ve completed all four moves, rest for up to one minute, then repeat twice for three total sets. Let the fat-burning begin…

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      1. Back fly with alternating knee-up

      Stand, then jump your feet out slightly wider than your shoulders as you bring your arms out to the side to form 90-degree angles, squeezing your shoulder blades together (A). Hop on your left leg as you lift your right knee up to your torso; bring your elbows toward your thigh (B). Lower your leg; repeat on the other side. That’s one rep; continue alternating.

      2. Lunge with core rotation

      Start in a lunge, with your right leg bent at 90 degrees and left leg extended behind you, and place both hands next to the inside of your right foot (A). Lift your torso as you bring your hands to shoulder height and twist to the right (B). Lower your hands to return to start; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

      3. Sumo squat jump with alternating punch

      Start in a sumo squat with your feet wider than your shoulders and your toes pointed out, elbows bent and palms facing you just below your chin (A). Jump off the floor as you push your left arm directly in front of you (B), then bring your hand back toward your face to return to start. Repeat on the other side. That’s one rep; continue alternating.

      4. Jump lunge to squat

      Start in a lunge with your left leg in front and knees bent at 90 degrees, elbows bent (A). Jump as you switch your arms and legs, landing in a lunge with your right foot forward (B). Jump to bring your feet parallel as you lower into a squat; touch the floor (C). Step your left foot back; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: A Quick Resistance Band Arm Workout You Can Do At Home

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More