Feb 202014

get a sleek physique, weight lossThe key to successful weight loss and changing your body to get a sleek physique is consistency. Research now shows you will have better success by working out more often, not for long periods of time in one workout. But what if you can’t get to the gym? What if you’re pressed for time and get get that workout in? What if you’re traveling and you’re stuck in a hotel room with no gym equipment? It’s almost impossible to stay consistent nowadays. Since working out more frequently is crucial, it’s important to have an arsenal of exercises and plans you can follow. Here’s the perfect workout plan that uses no equipment–all you need is body weight and commitment!

“Functional Interval Training” Is Your New Best Friend

If you’ve never heard of it, high intensity interval training (H.I.I.T.) is the best style of workout you can do, if you’re looking to lose weight and change your physique at the same time. Basically, the workout goes like this: Push yourself hard for 45 seconds, then rest for 15 seconds. Repeat 10 to 20 times. It’s that simple.

For example, you could do jumping jacks for 45 seconds, fast and hard, then rest for 15 seconds. Next, you could do burpees for 45 seconds, then rest for 15. Add two more exercises and repeat the whole sequence, and voila! you have a great interval workout. Studies show that working out in this interval fashion burns nine times the amount of fat as regular cardio. That should be reason enough to start!

Adding functionality to interval workouts is what will change your body and help you add lean muscle. Functional workouts utilize multiple muscle groups in one move, thereby burning more calories and affecting change in muscle mass. Put these two together by following the moves below and you will have a workout you can do anyplace, any time that will burn fat fast.

The Workout

Move One: 10 High Knees Plus Jump Squats – Run in place by lifting your knees in front of you so your knees are higher than your waist, for ten repetitions. Immediately do a squat and lift your hands straight out in front of you. From the squat position, jump and turn 180 degrees to do another squat just like the previous one. Jump back around doing one more squat and arm lift, then stand up and do another 10 high knees. This move works your glutes, calves, hamstrings, and shoulders. You don’t have to complete the set, though. Just keep going for 45 seconds then rest for 15 seconds.

Like this, but WITHOUT doing a push up!

Like this, but WITHOUT doing a push up!


Move Two: 10 Horizontal Jumping Jacks Plus Push Up – notice I didn’t say push up jacks?  Get into a push up position with your hands shoulder width apart or more, feet together at the ankles. You should basically be in a plank position with you body straight as a board. Next, jump your feet apart as if you’re doing a jumping jack. DON’T DO A PUSH UP AS YOU JUMP YOUR FEET APART.  Do ten of these. Once you finish with ten, do a two push ups. Repeat. This works your chest, triceps, biceps, and hits your core and abs hard.



how to do a log jumpMove Three: Over The Log Jumps To Front Karate Kick – Back on your feet, stand with your feet together. Pretend as if there’s a big log lying on the ground to your right. Lift your right foot up and jump to your right, and your left foot follows. Land on your right foot and then your left foot. Now, jump back over the log starting with your left foot, landing on your left foot, with your right foot following. Repeat 10 times. After your tenth rep, do a karate kick with one leg then the other. Repeat the whole sequence. You’re working your quads and lower abs.


Move Four: Jog In Place Plus A Burpee – Run in place normally for ten paces, then do a burpee. A burpee works as follows: Jump up in the air with your hands over your head, land gently, then bend over and place your hands on the ground. Jump your feet back into push up position, lower your chest to the ground. As you do your push up, jump your feet back up so you can stand. As you stand, go right back into the jump. Now get back to running in place, and repeat. This is a whole body workout hitting your back, arms, shoulders, chest, glutes, quads…I mean, everything!

how to do a burpee

How To Do A Burpee! 

After move four (and your 15 second rest, of course), start with move one again. Try to repeat the sequence 3 times through (12 minutes) and if you’re not completely falling over, hit it a fourth time for 16 minutes.

There is your full body/sleek physique altering workout, no equipment needed! If you happen to have some dumb bells lying around, you might consider adding curls after the front karate kicks in move three. Doing this workout will aid in your weight loss and change your body quickly.  Adding the Half Meal Habit to your daily life, and you should see incredible results even faster.



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