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If you’re looking for an at-home workout to get you shredded, this workout utilizes one of the most powerful fat-burning methods, high intensity interval training (HIIT). You’ll get a muscle-sculpting, calorie-torching workout in the least amount of time possible. And the best part? You don’t need any equipment. So grab a spot on the floor, a water bottle and a sweat towel and let’s get rocking!
After a three- to five-minute warm-up session, you’ll do the main part of this workout, which consist of five exercises, each done for 40 seconds of all-out, max effort, followed by 20 seconds of rest. When you’ve done all five exercises this way, you’ll repeat the circuit for three to four rounds total (or however many you can handle). Finish with a cool down and some stretching. Repeat this workout three times a week and watch as the fat melts from your body!
Start out with this common full-body exercise to get your heart rate up and your sweat going.
HOW TO DO IT: Jump up off the ground with your hands above your head. Upon landing, bend down, put your hands on the floor in front of you and kick your legs back so that you’re in push-up position. Do a push-up, and then hop your feet toward your hands, stand up and explode into a jump.
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2. Cross-Body Mountain Climber
For this exercise, you’ll be doing a slightly different variation of mountain climber to engage your abs (specifically the obliques), while keeping the heart rate up.
HOW TO DO IT: Starting in a high plank, take your right knee and driving it across your body up to your left elbow. Return your foot back to it’s starting position, and then repeat this move with the opposite leg, taking your left knee and driving it across your body to your right elbow. To make this exercise harder and engage your abs more, breathe out each time you bring a knee up to your elbow.
3. High Knees
Here, you’re gonna get up on your feet and for a cardio drill that’ll get your heart pumping while also engaging your lower abs even more.
HOW TO DO IT: Stand and hold your hands out in front of you, about waist high, with your palms facing down. From there, raise one knee up until it touches your palm, and then quickly set that foot down as you lift the other knee up to your hand.
4. Spiderman Push-Up
Time to drop to the ground for a slightly different push-up variation to build upper-body strength and work the obliques once again.
HOW TO DO IT: Start in a high plank, and then lower your body to the ground with a flat back, as if doing a regular push-up. But once you’re half-way down, bring your right knee up to your right elbow, as if crawling like Spider-Man. Return your foot back to it’s starting position as you press back up. Repeat this same movement to the other side.
5. Squat Jump Rotation
For the final exercise of the round, you’re going to do a common lower-body exercise to burn even more calories and add an explosive and fun twist to it.
HOW TO DO IT: Stand with your feet about shoulder-width apart. Squat down until your quads are parallel to the ground. From there, you’ll explode up. As you’re jumping, turn 180 degrees in mid-air. When you land, facing the opposite direction, immediately go into another squat and repeat the same movement in the opposite direction to avoid getting dizzy.