Tuck jumps and planks
Tuck jumps are a fun plyometric exercise that mainly works the hamstrings as well as the glutes and quads. Stand up and slightly bend your knees. Quickly dip down almost into a regular squat position and jump up. Bring the knees towards your chest. Repeat 8 times, rest for 8 seconds and do 4 more jumps, Gallagher says. Then assume a plank position. Use one arm for triceps extension. Do 16 reps with each arm. This exercise targets the triceps and core muscles, she adds.
The “Warped Speed”
This is one of Cardio Sport’s favorite routines that run about 18-20 minutes. The founder and creator of the program, John Duffy, is a national leader in the development of Athletic Fitness. Start with Circle Run Soccer Ball for 30 seconds, then Basketball Figure 8s and 20 Ball Jumping Jacks. Then do mountain climbers on ball for 20 seconds, followed by a ball plank for 10 seconds and 10 pushups on ball. Then do 12 squat jumps and ball toe taps for 20 seconds. Crawl around holding the ball for 15 seconds, followed by 4 square jumps and 10 squat thrusts with the ball. Finish with walkups for 30 seconds, 30 squat jumps, 100-yard sprint & soccer dribble back and 100-yard sprint & basketball dribble back.
Design your own workout
You can set up a quick and effective fat loss program. “The key is using relative intensity because when you make it hard you make it count,” according to Joshua Carter, a personal trainer and Fit Body Boot Camp owner with over 20 years of experience. Pick 2 moves – one upper body, one lower body. “So let’s say bodyweight squats and pushups. Set up a timer app to 40 seconds of work and 20 seconds of rest. After a brief warm up use the timer and alternate between the squats and pushups,” Carter says. Do 40 seconds each, with 20 seconds rest in between. “Knock out as many rounds as you have time for. Even as little as 4 minutes can make a huge difference in your metabolic rate for hours to come,” he adds.