Not all of us have the time to be spending endless hours in the gym each week. With the nation now working longer hours than ever before it can be difficult to find the time and motivation to drag ourselves into the gym. We have created the ultimate fat burning, high intensity workout that can be completed at home with no equipment and will only take 10-15 minutes to complete.
The main aim of the workout is to increase our heart rate and metabolism whilst targeting that stubborn fat all in a very short space of time.
1) Press ups (20 Reps)
Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Then push back up.
2) Jump Squats (20 Reps)
Stand with your feet shoulder width apart. Then start to do a regular squat engaging your core, keeping your back nice and straight, pushing your bum out and keeping the head in line with the spine. Once you hit just below a 90 degree angle explode back up making sure your feet come off the floor. Then Land back in a squat position.
3) Lying Leg Raises (20 Reps)
Lying flat on your back put your hands at the side (not underneath your bum). With your back remaining on the floor engage your core and lift your legs off the ground until they are at a 90 degree angle to the floor. Then lower down slowly until your feet are about 4 inches off the floor and repeat.
4) Tricep Dips on bench or chair (20 reps)
Put your hands slightly narrower than shoulder width apart. Keeping your legs straight, lower your body straight down engaging your tricep muscles and once you hit below a 90 degree angle on the arms, explode back up using the arms and then repeat.
5) Alternate Lunge Jumps (20 Reps)
Start in a standing upright position, keep your back straight and the head in line with the spine. Proceed by stepping forward with one leg, lowering your hips until both knee's are bent at a 90 degree angle. Explode back up into a standing position and then repeat with the other leg.
6) Crunches (20 Reps)
Lying flat on the ground place your hands behind your head so your thumbs are behind your ears. Gently pull your abdominals inward, curl up and forward until your neck and shoulder blades lift off the floor, hold at the top for a second and then lower down. Repeat this motion.
7) Burpees (5 Reps)
Stand with your feet hip width apart then lower into a squat position with your hands flat on the floor. Jump both feet back until you are in a high plank position then jump both feet back in towards your chest and jump upright with your ams in the air. Then repeat this movement.
Complete the workout a minimum of two times. For the more advanced complete the workout 3 or 4 times. With a 1 minute rest after each round of exercises.
If you are really looking at cutting down that belly fat complete the workout once a day whilst cutting out any sugar from your diet and any white refined carbohydrates whilst increasing your fibre intake. You will notice a transformation very quickly.