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10 Minute Fat Burning Workout

10 Minute Fat Burning Workout

Anytime Fitness Australia

Workouts

May 31, 2017

Try this quick 10 minute workout from our Anytime Workouts app! Get a great high intensity workout that will burn fat and tone your body in just 10 minutes by combining quick cardio bursts with strength and power moves.

Equipment needed: bodyweight, dumbbells, medicine ball

Intensity

Perform each exercise in a circuit for 1 minute each. Perform 1 full circuit.

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  1. Support your body on your toes and hands with one knee bent and drawn up into your chest and the other leg straight out behind.
  2. Alternate jumping your feet in and out, bringing your knees into your chest each time and keeping your hands on the floor

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  1. Stand upright with one foot on a bench, holding the dumbbells by your sides with your arms straight.
  2. Step up onto the bench, pushing down on your front foot.
    • Step down off the bench onto the back foot and repeats.
    • Complete all reps on one side before switching to the other side.

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  • Stand upright, holding dumbbells at shoulder height with your elbows bent and palms forward.
    1. Bend your hips and knees slightly.
    2. Quickly thrust the dumbbells overhead, extending your arms and legs.
  • Keep your back flat throughout the movement.

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  1. Start in the top of a push up position.
  2. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.
  3. Come to an upright position and jump into the air, raising your arms overhead.
  4. 5. Return to the mid position and then jump your feet back out to a straight position.

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  1. Lie your body across a bench with your legs straight out, holding the side of the bench.
  2. Lift your upper body into a crunch while also bringing your knees into your chest.
    • Lower your upper body and legs back out straight and repeat.
    • Hold onto the side of the bench throughout.

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  1. Squat holding a dumbbell in both hands between your legs with your arms straight.
  2. Thrust your hips forward, swinging the dumbbell out and up overhead with your arms straight.
    • Guide the dumbbell back down along the same path and repeat.

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  • Start in a sit up position with your feet up off the floor, knees bent, holding a medicine ball at chest level.
    1. Twist your torso to one side, lowering the medicine ball towards the ground.
    2. Twist your torso back to the other side, keeping your feet up throughout.
  • Alternate sides with each rep

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  • Stand upright with your hands to the sides of your head.
    1. Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward.
    2. Push off your feet, jumping straight up.
    3. Land in semi-squat and repeat the jump.

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  1. Start in a low push up position with one hand directly under your shoulder and the other slightly in front.
  2. Push up to a straight arm position and move the back hand forward about 12 inches.
  3. 4. Lower your body back to the start position and repeat this time moving the other hand forward in a walking motion.

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  1. Stand upright with your feet together and your arms by your sides.
  2. Jump up, splitting your feet out to the sides.
  3. Simultaneously swing your arms up to the sides in an arc over your head.