5 Quick And Easy Workouts That Will Get You Into Killer Shape
While going for a run or to the gym to break a sweat may be in your usual repertoire, there are always ways to get your butt kicked in just a matter of minutes right from your own home. Whether work is crazy, you are juggling too much on your plate, or you’re traveling and have no access to a gym, there is a workout that is quick and effective waiting just around the corner for you. Want to keep your body in sick summer shape but just can’t find the hour to do so? Here are 5 moves that will get your heart rate up and get you sweating in no time!
1. Jump Squats
This is a sure way to get your heart rate up and work your lower body to the max. The movement will fire up your nervous system, working your thigh and gluteal muscles for beautifully sculpted legs. Engage your core for balance and to work your abdomen for added toning.
1. Bend your knees slightly and be sure that your back stays straight. Spread your feet shoulder-lengh apart.
2. Squat down until your thighs are parallel with the floor keeping your hips back, back straight and head facing forward.
3. Jump straight up in the air as high as possible and stretch your arms up to the sky as you reach.
4. When you touch the floor again, immediately squat down and repeat this movement until you are exhausted!
2. Mountain Climbers
This exercise is a full body workout and challenges many major muscle groups. Performing this calisthenic exercise will challenge coordination and balance, while increasing circulation and strength in your core, leg, shoulder, and back muscles – a killer way to burn calories and tone the entire body.
1. Holding plank position with your shoulders squared over your wrists, curl your toes and lengthen your neck so it is almost as if you are standing flat on the ground.
2. Bring one knee to your chest and quickly jump back and move the other knee forward. In a rapid motion, keep alternating your knees forward and back.
3. Switch up the movement and take your right knee to the outside of your left elbow and your left knee to the outside of your right, adding a twist to tone the abdomen.
4. To add more strength, pause and hold in plank or with your knee forward and take a few breaths.
Oh burpees, how I both love and loathe you. But I keep coming back to you because, well, the movement truly works! Because this exercise engages so many muscles, it’s a killer workout that will have you flowing through a squat, pushup, and vertical leap, quickly raising your heart rate and pushing you to the max.
1. Bending your knees, lower your hands to the ground just in front of your feet and kick your legs back to a plank pose. Engage your core through the whole movement to keep your body in good alignment and risk free of injury.
2. Do a nice strong push up and then jump your feet back to your hands.
3. Jump as high as you can, reaching your arms right up to the sky.
4. Repeat until you break a sweat.
4. Jump Rope
This is powerful stuff and although jump rope may seem old-school, many trainers, athletes, boxers, etc, swear by it. It’s a great and effective way to burn calories, increase your heart rate and build strength. This workout targets your arms, legs, and core, while also improving balance. There are many variations so play around and see what is most effective for you.
1. Stand with your knees slightly bent and hold the rope at hip height with your palms facing your body. Keep your elbows close to your sides as you turn the rope.
2. Jump 1-2 inches off the floor, with just enough space for the rope to slip under your feet. Only the balls of your feet should be touching the floor.
3. Try and time yourself and build the minutes as you build your strength. Start with 3-5 minutes and increase as you go.
4. When you tire out, you can drop the rope and mimic the motion just by using your arms and legs for a little added cardio.
5. High Knees or Running on the Spot
This exercise will increase your heart rate and burn body fat fast! The action challenges your cardiovascular system, improves balance and flexibility, and strengthens the lower body. As you practice this movement, you will build more speed and endurance, which will aid you in more athletic sports. Get your high knee on!
1. Standing on the floor, lift your feet off the ground, one at a time, bringing your knees as high as possible (hip height is great). Engage your core and involve your arms so they too get a workout.
2. Touch the ground with only the balls of your feet, and move as fast as you can. Time yourself and start with 2-5minutes, increasing your time as you gain strength.