body into a lunge.
Try this without weights first to get the balance just right.
Each lunge is one repetition. *For a modification, complete 10 squats instead.
Vertical Hops
10 reps
Stand up, facing a wall.
Jump up quickly and reach your arms up to touch the wall at the highest spot possible.
Quickly repeat for 10 reps (or double if you move very quickly).
Rest: 90 seconds
Circuit 3: (5 minutes)
Burpees
10 reps
Stand up tall.
Reach your hand towards the floor and jump (or step) your feet back until you are in a plank.
Lower the chest to the ground.
Return to a plank and jump feet towards hands.
Jump for one hop to complete one repetition.
Leg Lifts
10 reps
Lie on the back with both legs extended straight out on the floor.
Keep hands under your lower back for support.
Lift your legs until the hips are off the floor.
Lower legs back to start but try not to let feet touch the ground. Repeat.
Plank Jacks
10 reps
Begin in a plank with feet together.
Hop feet to open in a “V” shape.
Hop feet back together to complete one repetition.
Alternating Side Kicks
10 reps total
Stand tall with knees slightly bent.
Kick the right foot to the right, focusing on driving the heel away from the body. Try to keep the leg at hip level. Return to start. Repeat on the opposite leg.
Rest: 90 seconds
Repeat each circuit 1 time!
10-minute cool down
Complete your favorite stretches, taking deep breaths. Be sure to stretch arms and legs.
Food
In addition to this one workout, food also plays a key role.
Two things to consider are (1) Counting Calories and (2) Drinking Water
Count Calories
It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast.
Weight loss occurs when you use more calories than you take in, either by reducing your intake or increasing your physical activity.
Keeping track of your calorie intake can increase your awareness of what you’re putting on your plate, giving you the knowledge you need to make healthier choices.
If you don’t like writing everything down like me, try tracking your calorie intake by using an app or an online food journal.
Drink More Water
By simply adding more water to your daily routine, you are setting your body up for success.
Research shows that water may enhance weight loss by bumping up metabolism, temporarily increasing the calories your body burns after eating.
If you’re a juice, soda or flavored drink kind of person, start slow by adding half water to those drinks for the first two weeks and then even more water for the next two. The next thing you know you’ll be drinking way more water than you ever thought.
For best results, drink at least 34–68 fluid ounces (1–2 liters) of water per day to maximize weight loss.