Exercise is one of the best ways to lose weight and reduce body fat. It replaces costly surgeries or medicines that can harm your health. Plus, it helps prevent weakness and tiredness. After about 20 to 30 minutes of exercise, the body starts using fat stores for energy, cutting down on fat.
Workout duration: 25 minutes
Equipment needed: Resistance bands and yoga mat
Target muscles: All body muscles
Workout Instructions: Pick five exercises from the list below and do the first one for four minutes with 20 seconds exercise and 10 seconds rest. Then move to the next with the same pattern. You can rest one to one and a half minutes between exercises.
Exercise One: High Knees
- Stand with your feet together and hands on your sides.
- Lift your right knee up bending it, stop when your thigh is parallel to the ground. At the same time, raise your left arm bending your elbow.
- Return to standing and repeat fast with your left leg. Keep going with the exercise.
Exercise Two: Sprawl
- Drop to a plank position then jump forward with your feet until your knees can touch your elbows.
- Lower your knees down past your knees then lift your torso up while raising your hands to shoulder level, then reverse to start position and keep doing the exercise.
Exercise 3: Skaters
- Stand with your feet slightly apart then jump to the right but land on your right foot only and move your left leg behind your body until you can balance.
- Jump immediately to the left but land on your left foot only and move your right leg behind your body until you balance and keep doing the exercise.
Exercise 4: Knee Tuck To Push up
- Go down to plank position then jump forward with your feet until you can touch your elbows with your knees.
- Jump back again to plank position then do one push-up.
- You can put a towel or sliders under your feet as shown to pull your knees towards your elbows and bring them back and keep doing the exercise.
Exercise 5: Tuck Jumps
- Stand with your feet a bit apart and hands on your sides. Then lean your upper body slightly forward and move your hips back.
- Jump up strong, pulling your knees towards your chest as much as you can. Then gently land back on the floor and keep doing the exercise.
Exercise 6: Mountain Climbers
- Get down into a plank position with your hands directly under your shoulders. Your body should make a straight line from your head to your heels.
- Move your right knee toward your chest, then bring it back. Repeat right away with your left knee and keep alternating knees to do the exercise.
Exercise 7: Squat Jump
- Stand with your feet a bit apart and point your toes forward. Then lower yourself into a squat.
- Reverse the move and as soon as you’re back standing, jump as high as you can then when you land, squat down again and keep repeating.
Exercise 8: Burpees
- Start standing then go down to a squat and put your hands on the floor right in front of your feet.
- Jump your feet back until you’re in a plank position then do one push-up.
- Reverse the move to stand back up then jump up with your hands over your head, land softly on the ground and keep repeating.
