Do you have the perfect body except for them crazy stubborn love handles and stomach fat?
WELL, the good news is that I have a 15 minute (only) long exercise that will banish fat and help you get those smoking hot, rock hard abs and zero love handles, in no time. The bad news is that you might do this routine till you feel like puking. ( Never said it would be easy)
OK.. so you up for the challenge? Here goes.. no cheating and NO STOPPING okay? 😛
To perform a jumping jack, stand up straight with your feet shoulder-width apart and let your arms hang down by your sides. Jump up just off of the ground and spread your legs, while quickly raising your arms high up over your head until your hands almost touch. Keep your hands open with your palms facing away from you during the first part of the movement. Bring your feet back to shoulder width while quickly lowering your arms back down to your sides to finish the first jumping jack repetition. When the time is up, go on to no.2 below, immediately with no break.
2) Burpees (45 seconds)
Burpees are killer effective for a six pack! Sit into a squat. Kick your feet behind you so you’re in a push-up position. Lower your chest to the ground. Press back up to complete the push up. Pull your feet back in so you’re in squat position. Jump up in the air while clapping overhead. Repeat as fast as you can for 45 seconds, tip your lungs are bursting! Proceed to no.3 without stopping
Start with feet wider than hip width apart with toes slightly turned out. Keep chest up (don’t let lower back round) on the down phase. Land on the forefoot then roll back onto the heel of foot to prepare for next jump. You may clasps hands together for added difficulty, or, use arms to create force production – bringing them back before take-off and then up into the air on jump. This will make the jump easier.
4) High knees with extended arms (45 seconds)
Extend your arms in a cross-like motion and lift your knees up one after the other. Drive your knees towards your chest and high enough. This exercise will help increase your lower body agility and speed. Continue to alternate knees as quickly as you can, with your arms parallel to the ground. On to the next.. I hope you are still with me and have not paused yet!
5) Jab, uppercut, leg kick (45 seconds)
In this routine, you are working both your lower and upper body. Lean slightly forward, jab with your left arm, drive an uppercut with your right hand, and kick with your right leg. Repeat the same movement a second time, and then rotate side. Now you jab with your right hand, drive an uppercut punch with your left hand, and kick with your left leg. Repeat one more time and alternate side again. Keep alternating for 45 seconds non-stop. Proceed to no.6.. you are nearly done!
Now here comes my favorite for the final intense burn. You ready? Say hello to the mountain climbers. Get down on all fours and move your legs backwards in a high plank position. Lock your core and drive your knees towards your chest. As your right knee is up, you left leg is straight. Alternate legs as rapidly as you can for 45 seconds. Ensure your butt is not up in the air when you perform this routine. Add mountain climber with rotation for added difficulty and amazing results.
AND that’s a WRAP! Well done, you just completed 15 minutes of high intensity fat burning exercises! You should be seeing the results in no time, if you do this at least 3 times per week, add on to your other exercises. Stretching exercises are crucial, to minimize muscle soreness and workout injuries, so make sure you spend time stretching afterwards.