28 February 12 Maximize Your Movements, Minimize Your Time

Working out can be about more than just burning calories; it can be a way we live and practice efficiency. Ideally, our workouts should allow us to burn the most calories and see the biggest gains in the least amount of time. And the best way to do this is to institute a multi-muscle group exercise regimen that increases your heart rate, boosts energy and burns fat. Below are some exercises you can consider adding to your routine to increase efficiency and save time.

Squats with Jumps – To get your heart rate up and put some burn in your lower body, squats that incorporate jumps are just the ticket. Jump straight up and down, not forward. Aim for completing 60-90 seconds of these, depending on ability and fitness level.

Burpees – The one we love to hate. Burpees are intense. Start in a squat position with your hands on the floor. In an explosive movement, jump your feet back so you're in a push-up position; now jump back into a squat position. Aim for completing 60-90 seconds of these, depending on ability and fitness level.

Plyo-Jacks – It's like jumping jacks, but with the intensity cranked up to 10. You jump your feet out, then squat; jump your feet back in and squat. Repeat for 60-90 seconds, depending on ability and fitness level.

Climbers – A great core exercise, climbers get right to the heart of heart rate and intensity. Start in a push-up position, jump one knee up to your chest; now jump that knee back and bring the other to the chest, all while remaining in a push-up position. Alternate feet for 60-90 seconds, depending on ability and fitness level.

Leap Frog – It may look silly, but it works. Start in a squatting position with your hands on the floor in front of you. Now jump up as high as you can, and as you jump tap your heels together and raise your hands above your head. Land with bent knees and repeat. Complete 10-20 jumps and rest.

For an active recovery, turn out some Push-ups with Sideplanks for about 30 seconds. Do a push-up and when you are fully extended, raise one arm up and get into a side plank position. Come down into a push-up and repeat with the other side.

After your active recovery, rest for two minutes and repeat the circuit two more times.

Ryan Newhouse

Ryan Newhouse is the Marketing Director for MyNetDiary and writes for a variety of publications. He wants you to check out MyNetDiary on Instagram!

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Disclaimer: The information provided here does not constitute medical advice. If you are seeking medical advice, please visit your healthcare provider or medical professional.


Exercise/Aerobic & Cardio

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