This is a simple 10min cardio circuit, designed to burn as many calories (and therefor fat!) as possible in a short session! It is also a minimum equipment session, and can be done in the comfort of your living room (yeah right!!). You repeat it as many times as you like, to hit your target time. Keep in mind that once you train for longer than 25min at a high intensity, the cortisol hormone release (stress hormone) can negate any fat/calorie loss by triggering your “fight or flight” response (which can cause you to “hold on” to fat).
1 minute of each:
Jogging on the spot (high knees)
|You can march or run, as long as your heart rate is HIGH!|
Squat Jumps (touch floor and then touch roof – or at least attempt to!)
|Try to squat like a frog – with your legs – rather than bending over|
|Sideways steps on aerobic step|
|Instead of facing the step, set up sideways to the step. then step onto it, then over it, and repeat back again.|
|You can skip with both legs together or walk it out like in this pic.|
|Shadow boxing (jabs in front of mirror)|
|Without the weights, leap into the air and swap legs, then repeat.|
Freeform Skater (use a towel if you are at home)
|The idea with this one is to move your arms and legs about 45 degrees, out and in, FAST!|
|Pilates leg extension|
|The PLE do not have to be on the powerplate 🙂|
1min rest and drink.