How To Burn Fat & Develop A Lean Body Without "fancy(and Expensive)" Equipment
- Date: 2009-04-14 - Word Count: 475
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Don't have the fancy workout equipment at home? Can't afford a costly gym membership? Well, if you want to burn fat and develop a lean, toned body you really do not need either one.
I'm going to show you an example today of one of my favorite training routines that doesn't include that costly gym membership(if you do have a membership, you can do this in the gym as well) or a need for any of those crazy gadgets you see advertised on TV.
Have a look:
1. Prisoner squats
2. Push-ups
3. Alternating Lunges
4. Mountain climbers
5. Pull-ups
6. Sprawl/tuck jump combo
I don't like to worry about counting reps or "how many sets/reps should I do." So, I do most of my workouts using timed intervals. Use a stop watch or cooking timer and set it for 1 minute. Complete 1 minute of each exercise listed above(one after another) without rest. That equals one round. After each round rest 1 minute, then complete the whole circuit again. Do 3-5 rounds.
Prisoner squats are done with your feet a little wider than shoulder width and hands on head. Squat down, pushing your hips back, weight on your heels as you drop as deep as you can go. Repeat for 1 minute. For the advanced -> do 1 leg squats, 30 seconds on right, 30 seconds on left.
Push-ups are push-ups. Beginners start on your knees. Advanced can use a Stability Ball, Medicine ball or anything else to make it more challenging.
Alternating lunges are done with your hands on your head. Take a step forward with your left leg. Knees and hips should be bent at 90 degrees.Your back knee should not hit the ground. Repeat with right leg for 1 minute alternating between the two. Advanced can add external resistance like dumbbells, kettlebells or a weight bar.
For mountain climbers start in a push-up position(top of push-up) then shuffle your feet in and out so that your knees are moving in to your chest and then back to starting position. Shuffle your hands 8-10 inches forward & back in addition to the leg movements, for the more advanced.
Pull-ups are pull-ups. If you can't perform a pull-up or you are working out at home and don't have a pull-up bar, substitute in some type of rowing motion. It could be dumbbell/barbell bent over rows or standing rows with a resistance band.
The sprawl/tuck jump combo => start on your stomach, explode up to your feet and jump into the air, bringing your knees to your chest. Once you hit the ground, sprawl back on your stomach and repeat the jump.
This will give you one heck of a workout without needing any major equipment and can be done just about anywhere! Not only is this a total body, fat burning workout but it will NOT have you spending all your time training! Four heart pumping rounds is less than 30 minutes!!
I'm going to show you an example today of one of my favorite training routines that doesn't include that costly gym membership(if you do have a membership, you can do this in the gym as well) or a need for any of those crazy gadgets you see advertised on TV.
Have a look:
1. Prisoner squats
2. Push-ups
3. Alternating Lunges
4. Mountain climbers
5. Pull-ups
6. Sprawl/tuck jump combo
I don't like to worry about counting reps or "how many sets/reps should I do." So, I do most of my workouts using timed intervals. Use a stop watch or cooking timer and set it for 1 minute. Complete 1 minute of each exercise listed above(one after another) without rest. That equals one round. After each round rest 1 minute, then complete the whole circuit again. Do 3-5 rounds.
Prisoner squats are done with your feet a little wider than shoulder width and hands on head. Squat down, pushing your hips back, weight on your heels as you drop as deep as you can go. Repeat for 1 minute. For the advanced -> do 1 leg squats, 30 seconds on right, 30 seconds on left.
Push-ups are push-ups. Beginners start on your knees. Advanced can use a Stability Ball, Medicine ball or anything else to make it more challenging.
Alternating lunges are done with your hands on your head. Take a step forward with your left leg. Knees and hips should be bent at 90 degrees.Your back knee should not hit the ground. Repeat with right leg for 1 minute alternating between the two. Advanced can add external resistance like dumbbells, kettlebells or a weight bar.
For mountain climbers start in a push-up position(top of push-up) then shuffle your feet in and out so that your knees are moving in to your chest and then back to starting position. Shuffle your hands 8-10 inches forward & back in addition to the leg movements, for the more advanced.
Pull-ups are pull-ups. If you can't perform a pull-up or you are working out at home and don't have a pull-up bar, substitute in some type of rowing motion. It could be dumbbell/barbell bent over rows or standing rows with a resistance band.
The sprawl/tuck jump combo => start on your stomach, explode up to your feet and jump into the air, bringing your knees to your chest. Once you hit the ground, sprawl back on your stomach and repeat the jump.
This will give you one heck of a workout without needing any major equipment and can be done just about anywhere! Not only is this a total body, fat burning workout but it will NOT have you spending all your time training! Four heart pumping rounds is less than 30 minutes!!
Related Tags: lose weight, lose fat, burn fat, fat burning, lose abdominal fat, lose belly fat, lean body, burn belly fat, fat burning workout
Who am I? I am a Wellness Coach, Author and speaker with over 13 years of experience in the Health & Wellness Field, including over 9 years in a clinical setting. I have a Bachelor's of Science degree with extensive research and study in Anatomy & Physiology, Kinesiology, Sports Medicine, Exercise Physiology and Pathophysiology. I am Licensed by the State of Ohio Athletic Commission as a Trainer. If you would like to learn more about me and my training methods and philosophies, take a look at my website => www.traininglikeanathlete.comYou can also follow me on Twitter = > twitter.com/rymillr Your Article Search Directory : Find in Articles
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