9 moves that rev your metabolism and blast calories.
Weight loss expert Michelle Bridges, author of Total Body Transformation, created a simple and effective routine that only takes 5 minutes. Not a typo: just 5 minutes.
This High Intensity Interval Training (HITT) workout is designed to increase your heart rate, improve your metabolism and of course, burn serious calories. You’ll perform a sequence of moves in 30-second intervals without stopping. Also, there’s no equipment required so you can do it anywhere (another reason excuses don’t really apply). Ready to start?
The Warm Up
Perform light cardio for 5 minutes (like jogging in place) with the goal of getting your heart rate over 150.
Do the following moves for 30 seconds each.
1. Fast Low-Step Running
Find a low step and stand in front of it. Quickly step up onto it and back down as fast as you can.
2. Basketball Jumps
Take a long low step to the right (bending through the legs), step the left foot in and spring off both feet to shoot your basketball. Alternate between both sides.
3. Sideways Running
Starting with your right foot, run three steps sideways to the right. The last step of your right foot should "stick" as you drop your weight into that leg, and then push off and step out with your left. The timing should feel like one, two, drop and push; one, two, drop and push.
4. Jumping Jacks
Stand with your feet together, arms at your sides and jump about shoulder width apart. As you jump, swing both arms overhead. Jump again and return legs and arms to starting position.
5. Push-Ups on Knees
Kneel on the ground and place your hands shoulder width apart. Straighten your arms and look directly ahead at the floor. Keeping abs tight, bend your elbows and lower until your chest is 4 inches from the floor. Exhale as you straighten your arms and return to the starting position.
6. Plyometric Lunge
Begin with your right foot forward, left foot back. Drop down until both knees are bent at a 90-degree angle. Pushing off with the heel of your front foot, jump and switch legs.
7. High Knees With Twist
Run in place with high knees (bringing each knee up to hip height), while at the same time twisting towards each knee as you raise it, alternating from side to side in a twisting motion.
8. Ins & Outs
Lower your body into a pushup position (arms and torso straight). Jump both feet in towards your chest and quickly jump back out into a full pushup extension.
9. Lunge Kicks
Perform a reverse lunge, driving your right leg behind you and bending your left knee, touching the floor in front of you with your opposite hand. Then, as you draw the right leg back up, kick forward with the left leg, being sure to lean back so you're working your abs.
Cool Down: Pick 10 stretches that target different muscles and hold each for approximately 1 minute.