The biggest struggle of busy girls is always finding the time to exercise. Well here's some great news-you can now squeeze in an effective workout on your lunch break or even watching tv! Just find 15 minutes a day to help you burn an extra 200 calories by doing the workouts below.
Table of contents:
- sprint interval training
- jumping jacks
- mountain climbers
- running up stairs
- walking lunges
- high knees
- lateral hops
- jump squat
- box step
1 Sprint Interval Training
Studies have shown that just 5 sets of 30 second intervals will boost the calorie burning in a mostly senentary person by 200 calories. So hop on the bike or get out on the streets to run cause you've got some calories to burn!
2 Jumping Jacks
These do-anywhere moves pump up your heart rate in no time which will boost your calories burned.
3 Mountain Climbers
This cardio move helps strengthen legs and core muscles as well.
Swiftly moving from standing to squatting to push-up position challenges all your muscles and increases your fat burned.
5 Running up Stairs
Run up and down the stairs at home or at your office; not only will you burn major calories, but, you'll get the added bonus of a toned backside.
6 Walking Lunges
These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain.
7 High Knees
Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.
This plank-to-squat move seems simple, but you'll feel it as you do your 30-second bursts. Just remember, the feelings you're having are the calories dying! Haha
9 Lateral Hops
Make small jumps side to side as if you are jumping over an invisible line. This is great for burning calories and toning the glutes.
10 Jump Squat
Start by doing a regular squat, then engage your core and jump up explosively. This helps burn that stubborn fat off the midsection and tones the legs.
11 Box Step
Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up.
While you should always aim for at least 150 minutes a week of exercise, these quick calorie burning moves will help you achieve success even if you can't spend 2-3 hours a week in the gym.
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