Try this 10 min all over body exercise Leave a comment


If your biggest barrier to fitness is the painful length of time a workout drags on for, then this will be music to your ears: short bursts of exercise can be just as good for you as longer sessions. Yup, there is such a thing as a quick, effective, fat-burning workout – because PT and lead trainer for Tone & Sculp app, Danyele Wilson, says so.

“A short blast of exercise is great to get your blood pumping oxygen around your body and to mobilise your entire body too,” she tells Cosmopolitan. “Plus, if you’ve got the intensity right (you’re aiming for around a 7/10 in intensity) you can get really effective results from any exercise, firing up those muscles and working up a sweat,” Danyele adds.

If your top three priorities for a workout include it being A) quick, B) very quick, and C) very, very quick, then Danyele suggests that a whole-body workout might be the one for you. “An all over body routine is very time effective, so if you’re busy with work or family, it’s a great way to hit all of the major muscle groups in an efficient way,” she explains. “It’s a great way to build overall body strength too, which is really beneficial for certain full body movements like burpees snatches and thrusters.”

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Feeling inspired to get your leggings on and smash out a fat-burning workout in 10 minutes? Danyele has designed an AMRAP exercise routine using dumbbells for you to follow, which she demonstrates below. AMRAP stands for ‘as many rounds as possible’, so do each move the specified number of times before moving onto the next, and repeat the whole routine as many times as you can within a 10-minute time period. Then, after some cool-down stretches, you can kick back and relax – safe in the knowledge you’ve worked hard and improved your fitness.

1. Half burpee to alt. DB (dumbbell) snatch

How many? 5 on each side

How to do it: Squat down and keep the dumbbells on the floor just in front of you. Jump back with both legs into a plank position. Jump back in and grab one dumbbell with one hand. Keep your core nice and tight as you aim to stand up, dumbbell in hand. As you stand, pull the dumbbell up in line with your body and as the dumbbell floats up to your shoulder, extend at the elbow to straighten your arm into a snatch position. Your palm should be facing forward with the dumbbell in hand. Lower the dumbbell and return to the starting squat position. Jump back into the plank and repeat the snatch on the alternate side.

2. Plank with DB (dumbbell) crossbody drag

How many? 5 on each side

How to do it: Start in an extended plank position, hands directly underneath your shoulders, back in line with your head and shoulders and feet hip distance apart. Place a dumbbell between your hands. Core engaged, lift your left hand and aim to drag the dumbbell to the left-hand side of your shoulder. Place your left hand back down and drag the dumbbell to the other side with your right hand. Aim to keep your hips steady throughout and repeat on alternate sides.

3. Lateral up and overs


How many? 5 on each side

How to do it: Stand with your legs just over 2x hip distance apart. Take your left hand and bend your knees into a lateral lunge position, to touch your right foot. From this position keep your core nice and tight and jump up into the middle, both arms extended above your head. Land in a lateral lunge position on the other side, touching your left foot with your right hand. Keep the weight in your heels to feel it in your glutes. Continue to repeat on alternate sides.

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