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5 fat burning exercises you can do anywhere, anytime!

No time to exercise and no equipment?
Really… try these anywhere, anytime for a great work out. All of them utilise some of the basic scientific principles of effective exercise programs:


   •     They are big movements, which use more muscle, and therefore burn more calories.
   •     They will help you move, look, and feel better in the real world.
   •     All exercises work on regressions and progressions, increase good technique and           reduce injury To get the most out of them and create good habits:
   •     use a timer to push you that bit longer
   •     count the repetitions where appropriate
   •     record times and reps and try to push it a bit (not too much!) each time.

1. Burpees – heard all that talk about hating them… well it’s for a good reason : ) They tone your whole body working a huge proportion of your muscle groups in one set of movements. That hate will turn to love the more you do them – I promise…

Technique tips to get the most out of them and avoid injury:
 • Keep your hips above shoulders and lock in core at all times
 • Quiet landing, no heavy jerky movements

2. Skipping – some people seem to do this with ease and some of us feel like an elephant on the dance floor, but skipping is a quick way to get the heart beating. Time how long you can skip for before needing to rest

Technique tips to get the most out of them and avoid injury:
• Quiet landings, start without a skipping rope
• jump with one leg at a time to minimize pelvic floor instability

3. Jump squats – functional movement builds muscle, prevents injuries. They can be done explosively, or regressed to slow and steady no better move for the perfect butt!

Technique tips to get the most out of them and avoid injury:
 • Stand in front of a chair, knees and feet shoulder width, or slightly wider, bend knees     and hips and push bum back and down till bum taps chair.
 • Keep your chest and head up and think and brace muscles
 • Squeeze from the heals, backs of legs, bum and tummy and rise to full standing     position
 • .once you have mastered the move step away from the chair, as you come up use     arms for big explosive jump up through the squat, ALWAYS landing quietly back into     the squat.

4. Lateral skaters - the majority of exercises work the body in a forward backward motion. Though the body moves in multi directions, lateral movement help strengthen the body up when we move sideways, creating agility so can stabilise the body for example when falling.

Technique tips to get the most out of them and avoid injury:
 • Stand in a half squat, shoulder back, chest up, elbows bent, hands in front maintaining    good posture in your upper back.
 • Take a wide hop sideways to the right and land on your right foot. While you’re left foot    goes beyond your body, keeping your hips forward.
 • Hop sideways again so you land back on the left foot, and repeat

5. Running - Just put the runners on and get out there... Short runs are a great start, increase your distance, and achieve the runners high! I used to hate running with a passion, but after at least a dozen half marathons and one full one – I now get itchy feet if I go more than a few days between runs. That not to say you have to aim for more than 5 km though that will still give you a great workout for your brain and body alike and improve aerobic capacity. I often use running for a stress relief and to improve my mood, it always makes me a better mum!

Technique tips to get the most out of running and avoid injury:
 • Strength train you have to keep the muscle mass, up running will cause injury. Stairs     hills and general strength training are just as important as going for runs.
 • Mobilise this is the new stretch, invest in a foam roller and a spikey balls, and mobilise     muscles and joints.

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