Women's Health

18-Minute Home Workout to Burn Max Calories

We all have time for a quickie — workout that is. And this one, based on the Les Mills Grit programming, can be done anywhere, anytime. “This workout burns max calories in minimal time and is scalable for different fitness levels,” says Nikki Snow, NASM-CPT, Les Mills international presenter and Reebok-sponsored athlete — who also happens to be modeling these moves! “It’s also multidirectional, so it improves athleticism — no equipment required.”  

Oxygen’s 18-Minute Workout for Women

Do the moves in order, and follow the for-time interval program for each of three rounds. “The key here is to work at absolute max effort during the intervals,” Snow advises. Bracket this 18-minute workout with a solid warm-up and cool-down.

Round Program

Round 1

60 seconds of max effort, 30 seconds of rest

Round 2

40 seconds of max effort, 20 seconds of rest

Round 3

20 seconds of max effort, 10 seconds of rest

Ladder Run/High-Knee Run

Ladder Run/High-Knee Run

Ladder Run/High-Knee Run

Stay on the balls of your feet and keep your chest lifted as you move your feet out-out-in-in for eight reps while traveling forward. Return to the start with a high-knee run, lifting your legs in front of you to hip height for eight reps.

Snow says: This move is light and quick, so stay on the balls of your feet to achieve maximum speed.

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