Friday, May 27, 2011

20 minute fat burning work out

From Women's Health Magazine here is a couple of moves from their
20 Minute Fat Burning Workout

the key to short but effective workouts is intensity.  You need to be working at 80-100% for the entire 20 minutes in order to see results.
So these moves are tough.

Stand facing a 12- to 18-inch step. With your feet hip-width apart, bend slightly at your knees and jump up onto the step (A). Land quietly, letting your heels hit first and bending your knees as you land (B). Push off with your heels and jump back down, landing softly, heel to toe (C). Continue for 1 minute.

Bosu Burpie Pushup
Place a Bosu on the floor, dome side down, and stand facing it. With your feet hip-width apart, squat, lean forward, and grab the sides of the Bosu (A). Jump your feet back into plank position and straighten your arms. Brace your abs and do a pushup (B). Jump back into a squat, then stand. That’s one rep.  (do 12-15 reps)
Power Knee Tap N Touch
Stand alongside a 12-inch-high bench. Step up with your left foot; then, swinging your left arm to help propel your body, jump up and bring your right thigh to hip height (A). Land so both feet are on the bench, knees slightly bent. Immediately step your right foot down to the floor, and with your left foot, take a giant step behind you and sink into a lunge. Place your left hand next to your right foot (B). Do the sequence for 30 seconds, then repeat on the other side. That’s one set.
On-Guard Lunges
Grab a pair of 5- to 10-pound dumbbells; lunge forward with your left foot. Place your right hand on your hip and raise your left arm in front of you at shoulder height, pointing the weight like a sword (A). Step back to center. Lunge out to the left, place your right hand on your hip, and raise your left arm out to the side at shoulder height (B). That’s one rep. Do 8 to 10 reps and then do the moves on the opposite side. That’s one set. 

To see the rest of the work out (3 more exercises) Click HERE 

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