The best way to speed up your caloric burn is through physical exercise, combined with aerobic workout and power-training. The goal is to use as many muscles in the body as possible, because the more we move - the more we burn!
|
|
So How Does it Work?
Perform these sets twice, while making sure to alternate between aerobic/power training. Preform all 8 exercises consecutively and without pause. You will need a set of weights of up to 4.5 pounds (you can use canned goods if you don't have weights available) & a small step-ladder (make sure it's sturdy). The best part of this exercise is that you can do it at home, no need for a fancy gym!
GOOD LUCK!
|
|
Exercise 1 - Power
Stand up with your legs slightly spread. Move your left leg back and bend both knees to a 90 degree angle. While doing that, stretch both arms down & to the right of your right knee. Make sure to keep your neck and back straight, and your stomach in.
Go back to the original pose and move your right leg back this time. Bend your knees at a 90 degree angle & stretch your arms down and to the left of your left knee. Preform 10 repetitions and proceed to the next exercise.
|
|
Exercise 2 - Aerobic
60 Seconds of Aerobics: Preform "Jumping Jacks" -jumping on the spot while spreading your arms and legs to the sides. Proceed to the next exercise.
|
|
Exercise 3 - Power
Stand with your legs slightly spread. Hold a weight with your right hand, palm facing your body. With your left leg, take a small step forward and lean down while slightly bending your knee. Place your left hand on your left knee while making sure your back and neck are straight. Lift the weight to the side of your rib cage while keeping your elbow close to your body. Preform 10 times for each side, then proceed to the next exercise.
|
|
Exercise 4 - Aerobic
60 Seconds of Aerobics: Staircase exercise. Run up and down the step for 1 minute then proceed to next exercise.
|
|
Exercise 5 - Power
Stand up with your legs slightly spread. With both of your arms straight - hold the weights in-front of you. Preform a squat as if you're sitting down on a chair.
Try not to let your knees and stretched arms get to the same level, while preforming the squat with your buttocks instead of your knees. Hold the position for 2 seconds then stand back up. Repeat for 15 times, then proceed to the next exercise.
|
|
Exercise 6 - Aerobic
60 Seconds of Aerobics: Run on the spot for 1 minute. Proceed to the next exercise.
|
|
Exercise 7 - Power
Lie down on your back with your knees bent. Take a deep breath, and while exhaling - raise your pelvis off the floor while keeping your stomach in. It's important to keep your knees at shoulder width. Hold the pose for 2 seconds, then slowly lie back down. Preform 10 repetitions and proceed to the next exercise.
|
|
Exercise 8 - Aerobic
60 Seconds of Aerobics: Pretend you're playing jump-rope for a minute. Make sure you do the arm movements along with the rhythmic jumping.
|
|
Upon completing the 8 exercises, rest for 5 minutes and repeat the circuit once more. Continue to perform these exercises at least 3 times a week and you'll feel the increase in your metabolism!
Source: Jason Lee / Woman's Day
|
How to Support a Healthy Range of Motion: 3 Easy Exercises
Is sitting down and reaching up getting harder? Your range of motion may be declining. Here is how you can improve it and why doing so is essential.
These Exercises Are What You Need to Be In Great Shape!
This is your great exercising guide that will take you from ill to fit!
INTERACTIVE EXERCISE GUIDE: You Don't Need Any Equipment!
Interact with this excellent exercise guide that shows you which workouts are suitable for each part of your body. Take a look.
Slow Metabolism? 10 Ways to Make it Hurry Up!
If everything you're doing to lose weight doesn't seem to make a difference, you may have a slow metabolism. Here are 10 remedies to get over your problem.
10 Ways to Get the Metabolism of a 20-Year-Old...
Here are 10 excellent tips that'll boost your metabolism, helping you shed plenty of pounds, and keep them off for good!
Try These Stability Ball Exercises at Home to Get in Shape
Ever used an exercise ball? Learn how can use this ball at home to remain in shape.
Learn What Your Plant is Trying To Say By its Condition
Our plants give signs of what they are in need of through the physical characteristics they exhibit. Learn how to interpret these signs with this handy guide.
This is How You Should Be Storing Your Groceries!
This fantastic guide will help you store all your groceries in the smartest way possible.
So THIS Is How You Make the Perfect Poached Egg
Don't be put off making poached eggs thinking it's difficult. This video shows how easy it is!
The Devil Is in the Detail, Even When it Comes to Cleaning...
This guide shows you how to clean every room in your home, as well as specific parts of each one. You won't find a more detailed home cleaning guide than this.
Guide: The Alternative Uses of 21 Common Food Products
This guide will give you the useful tips and helpful information you need to find alternative uses for most of your common food products. You'll be amazed at the surprising uses for some of these common food items.
This Memory Technique Could Help You Remember Everything
If you have trouble remembering things, this mnemonic strategy could be just what you're after.
Shop Smart! How to Recognize Good or Poor Quality Clothes
This informative guide will explain the 5 major ways of spotting a poor and high quality garments
This Chinese Spoon Massage Will Keep Your Face Youthful!
When you want to look young, the face is the right place to start, and with the next home massage technique, it's never been easier!
Here's How You Can Declutter Your Home in Just One Month
If you're looking to declutter your home but don't know where to begin, these 12 tips might just help you out!
Chef's Tips: Chop Your Veggies Quickly Like a Pro
If you want to save yourself some time in the kitchen, follow these fantastic veggie chopping tips from the experts!
How to Remove Rusty and Damaged Screws ā 7 Easy Tips
Removing a rusted, stripped, or damaged screw can appear frustrating, but itās pretty simple. Just follow this guide.
9 Ingredients It's Best to Avoid When Grocery Shopping
Stay healthy by making sure that these 9 ingredients are not part of the food you buy.
7 Great Apple Cider Vinegar Uses for Your Dog!
Not many people are aware that you can use apple cider vinegar for their dog. Here's how!
Experience the Beauty Benefits of Palo Santo Oil: DIY Tips
Find out the amazing beauty benefits of Palo Santo essential oil for your skin and hair.
10 Kitchen Tips That Will Turn You into a Culinary Master
The following 10 kitchen tips will take you one step closer to becoming a culinary god.
How to Clean Your Jewels at Home for Free
Enjoying clean jewels used to be a tedious chore, or an expensive visit to the jeweler's, but this way you can do it at home, for free!
9 Ways of Telling Branded Perfume From a Fake
Do you know how to tell a branded perfume from a fake? Well, you're going to be able to after you read these 9 handy tips.
People Really Have No Idea What These English Words Mean!
A lot of people think they know how to use English words correctly, but they really don't! Here are 21 most misused words in the English language
Use This Tip to Slice Onions Safely, Easily & Beautifully
Slicing onions using only a knife is very difficult - and quite dangerous too. But with this amazing tip you'll keep your fingers safe and the slices perfect!
Learn to Make a Chocolate Bowl in 2 Minutes Flat!
let's learn how to quickly and easily make chocolate bowls that'll make everyone's day.
The Psychology of Decision Fatigue and How to Avoid It
Follow these tips to start making smart decisions quickly.
7 Common Sofa Arranging Mistakes & How to Avoid Them
Make sure you donāt make these common sofa arranging mistakes in your living room.
Shocking Bathroom Items That SHOULDN'T Be in the Bathroom
Bathrooms get so damp and humid, they are a breeding ground for bacteria. And here are 8 surprising things we need to keep out of the bathroom.
Practical Tips on Adjusting a Home to be Senior-Friendly
Take note of these useful tips that will help you make your home more accessible and safe for your life ahead.
Guide: Did You Know About These Extra Uses?
This collection features the best tips and alternative uses for many of your household items. Each of these posts has a lot of information for alternative uses to make your lives easier.
What Causes Large Pores, And What Can You Do About It?
Do you have large pores? This guide will tell you what you need to do to diminish them.
12 Fabulous Uses for Socks That Have Lost Their Mate
Here is a terrifically useful list of 12 handy ways that your odd sock or stocking can regain her purpose, get āout thereā and reinvent herself.
Do You Have Dandruff? Here's How to Get Rid of It!
Do you suffer from dandruff? If so, instead of buying expensive shampoos, try these 8 natural remedies instead!
You Need to Wash Your Towel More Often Than You Think
With all the germs your towels may be harboring, here's how they should be washed.
Discover: Who Are the Most Successful Inventors in History?
If you love inventions and history, you'll find this post fascinating!
10 Tips to Washing Your Car the Right Way
Here are a few tips on how to effectively wash your car without damaging the paint or leaving marks.
Solve Common Issues With Your Clothes Using These 20 Tips
Keep your clothes in perfect condition with these nifty tricks!
10 Smart Ways to Neutralize Any and All Shoe Odors
To combat shoe smells, we've compiled a list of 10 simple solutions that are readily available in most households.
These Body Language Tricks Will Make You Seem Confident
Use These body language tricks to help you appear more confident in a social gathering.
I Bet You've Never Thought of Using Wax Paper Like This!
There's so much you can do with wax paper. Here are 11 surprising uses.
Do You Know How to Use a Tape Measure? Are You SURE?
The humble tape measure is a more sophisticated tool than you thought...
Use This Genius Method to Revive Dirty White Socks
In this article, weāll show you how to remove the dirt, the staining, and the greyness from white socks with regular home supplies.
NEVER Put These 5 Things in the Microwave!
Some things should never go in the microwave, because of the health dangers. Here are 5 things you should keep out of the microwave.
Mouthwash Can Do So Much More Than Freshen Your Breath
Did you know mouthwash is the number 1 household product you should keep at hand? Discover its fantastic multiple uses to see why.
Keep Your Garbage Disposal Clean with This Neat Trick
If your sink's garbage disposal has started to smell, this is how you can eradicate it.
11 Superb Solutions to Turn an Old Looking Item into New
With these secrets, your old-looking items will look brand new once again!