Might be a quickie but it’s a goodie!

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“I don’t have enough time to exercise” how many times have we said that, thought that or heard that? It’s a common excuse I hear from clients. Who said it has to be an hour long session? Some of the shortest work outs can be just as beneficial. I have put together a metabolic body weight workout with only 10 exercises in it, so you have no excuse not to train because this baby only takes 20 mins including warm up and cool down!  A metabolic workout involves structural and compound exercises that require maximum energy with little rest. It’s high intensity so is anaerobic which will get you breathless. Metabolic exercise boosts fat burning. You will burn fat and calories at a higher rate even after your work out… pretty cool don’t you think!   Whilst running, you only burn calories during that run. Metabolic exercise is a good way to challenge your body and also to break the mould if you are stuck in an exercise rut.  It’s also great if you feel like your regime has plateaued- it can shock your system into fat burning again or if you are bored with doing the same thing… it’s like adding a bit of spice to your exercise and you will be finished before you know it. Other benefits for metabolic is that it improves your cardiovascular, strength and muscular endurance. Metabolic is tough but we all need to feel the burn every now and then! If you are unsure on how to do any of the exercises, please read further to get a full  description on to do each exercise.

Warm up- 5mins (can jog outside, fast paced walk or do some jogging on the spot, star jumps, skipping rope)

60 seconds jump squats – 5 second rest

60 seconds push ups – 5 seconds rest

60 seconds jump lunges – 5 seconds rest

60 seconds Double crunch – 5 second rest

60 seconds of burpees – 5 seconds rest

60 seconds bicycle crunches- 5 seconds rest

60 seconds mountain climbers – 5 seconds rest

60 seconds high knees – 5 seconds rest

60 seconds plank- 5 seconds rest

60 seconds Bench/chair dips – 5 second rest

Cool down: stretch

Squat Jump: Stand with feet shoulder width apart. Start by doing a regular squat and push up with an explosive movement as if you were touching the ceiling. Land back into squat position and repeat

Pushups: Place hands on ground or matt shoulder width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body).

Jump Lunges: Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air switch legs and land in a lunge position with the opposite leg forward. Repeat and continue switching legs.

Double Crunch: Lie down with feet bent. Place hands behind your head. Simultaneously crunch the abdomen and bring knees toward the chest. Return to the starting position and repeat the exercise.  

Burpees: One of the best full body weight exercises. You start in a low squat position with hands on the floor. Next, Kick feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Jump up as high as possible before squatting and moving back into the push-up position.

Bicycle Crunches: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides like you are pedalling a bike.

Mountain Climbers: Begin in a plank position, with your hands in line with your shoulders and your legs extended while you balance on the balls of your feet. Push through your legs and pull your right knee in toward your chest and let your foot land on the ground. Quickly switch legs, pushing your right leg back and driving your left knee in toward your chest.

High Knees: Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth. If it’s pouring rain outside, you can do this workout indoors as well, with a little floor space and some music pumping, you will have this workout over and done before you know it!

Feeling a bit under the weather or exhausted and want to do some exercise but low impact? Do you remember 8 min abs from the movie There’s Something about Mary? Well they do say if you want rock hard abs… 8 min abs is the way to go! Take’s you right back to some 80’s fun!

If you had started your work out when you had thought about it, you would be finished by now. It’s your choice… so own it!