Peter Carvell from sixpackfactory.com shares a simple yet effective full body fat burning workout you can do at home.
It was designed to help you burn the most amount of calories in a very short time by incorporate a lot of large muscle groups that will sky rocket your metabolism and so help you burn more fat.
Combine that with an abs exercise that tones your upper and lower abs and what you have is the perfect workout for when you don’t have a lot of time, but still want to stay in shape.I know you are going to enjoy this workout and don’t let its simplicity fool you, this workout is very intense and help you work up a sweat in no time!
Let’s look at the workout structure so that you know exactly what to do and then after that I will take you through each exercise so you can perform the technique 100% correctly.
This workout consists of 4 exercises and you should do each exercise for 30 seconds, then move straight onto the next exercise without rest until you have complete all 4 exercises.
Once you have completed the full circuit you can rest of 30 to 60 seconds before repeating the full circuit 3 to 7 times depending on how fit you are and how much time you have.
To perform the push-up start face down on the floor with your hands shoulder width apart. Now contract your chest and push yourself up until your arms are straight. Without rest bend your arms again and lower yourself back to the starting position. Before touching the floor with your chest push yourself back up.
To perform the lunge, stand up straight with your feet shoulder width apart and your hands on your hips. Take a big step straight forward in front of you. Bend both knees and lower your body down towards the floor. Don’t let the back knee touch the floor. Contract your muscles and push back with your front leg to the starting position. Make sure that when you take the stride forward your front knee does not move past your toes. Once you move back to the starting position, switch legs.
To perm the dumbbell swing you will need a medium weight dumbbell or kettlebell. Stand with your feet shoulder with apart and toes point slightly outwards. Now move down as if you are doing a normal squat and also lower the dumbbell. Keep your back straight and chin up. Once in the bottom position explode upwards. Straighten your legs and swing the dumbbell upwards to shoulder high. Now lower it back down to the starting position. Make sure you are always in control of the dumbbell and the exercise.
To perform a double crunch, lie on your back with your hands behind your head and knees bent with your feet on the floor. Curl your upper body by lifting your head and shoulders off the floor towards the legs. At the same time lift your knees up and curl them towards your chest. Return to the start by slowly uncurling.