Xhit cardio workout how to lose weight

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How to lose weight fast through exercises

Xhit cardio workout how to lose weight

On today’s episode of XHIT, fitness trainer Cynthia Dallas shows you how to get rid of that pesky back fat. Learn how to lose the spare tire around your gut and start getting that v cut we all want. Follow along and let us know what you thought!

On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to protect your neck during an ab workout. Here she demonstrates a few methods for preventing neck pain or injury as well as some modifications to other core exercises that will alleviate stress on your neck. Please leave a comment and let us know what you thought!

On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to do a full body Pilates workout to get you fit and toned! This awesome workout will help trim fat off your arms, legs, butt and abs! Please leave a comment and let us know what you thought!

On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how burn a ton of calories in just a few minutes! Learn how to do a full body cardio workout that will slim your waist and tone your legs! Follow along and let us know what you thought!

On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how burn a ton of calories in just a few minutes! Learn how to do a full body cardio workout that will slim your waist and tone your legs! Follow along and let us know what you thought!

Today is all about legs and abs. These are the first parts of the body to show weight gain, and the last to show weight loss. Therefore, we really have to work to get results. Luckily for you, fitness trainer Rebecca-Louise has designed this workout specifically attack those legs and that core. Let’s get down to business!

On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how burn a ton of calories in just a few minutes! Learn how to do a full body cardio workout that will slim your waist and tone your legs! Follow along and let us know what you thought!

On today’s episode of XHIT, fitness trainers Cynthia Dallas and Kelsey Lee show you some ab, leg, and butt exercises to get body in shape for that little black dress! Learn how to get a flat stomach, strong legs, and a firm butt just like these lovely ladies! Follow along and let us know what you thought!

On today’s episode of XHIT, fitness trainer Cynthia Dallas shows you how to get thinner thighs in just over ten minutes! This workout will show you some of the best exercises for toning your quads and hamstrings and getting rid of some fat on your thighs! Please leave a comment and let us know what you thought!

On today’s episode of XHIT, fitness trainer Kelsey Lee demonstrates a non-stop, fat burning ab workout that targets the lower pooch area. This is the toughest area of the abs to tone, but follow along and Kelsey will show you how to shed that unwanted fat in your lower stomach. In just 8 minutes you will be feeling the burn! Leave a comment and let us know what you thought!

Today on XHIT, Coach Dallas is going to put you through a fat burning, full body, intense cardio workout. You’ve been asking for a low impact cardio routine and today we have just that! Cynthia is going to show you some modified exercises that you can do in you living room! It is a full body workout today, so get ready to burn some calories, build some muscle, and feel good about yourself!

On today’s episode of XHIT, fitness trainer Kelsey Lee shows you how to your butt toned and in shape! Learn how to tighten and firm your butt to get that round booty we all want! Follow along and let us know what you thought!

Daily workout routines with a healthy dose of energy! Come join us for a training session, a workout challenge, or some tips on how to achieve the body you desire!

Cardio Workout: How to Lose Weight

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On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how burn a ton of calories in just a few minutes! Learn how to do a full body workout that will slim your waist and tone your legs! Follow along and let us know what you thought!

Stay tuned to our channel for more episodes: http://goo.gl/c6p4j

Check out our other fun workouts:

1. Miranda Kerr Butt Workout: Victoria Secret Series: http://www.youtube.com/watch?v=tl4JR94ZdCY
2. Taco Bell Calorie Burner: Insane Workout: http://www.youtube.com/watch?v=aJuxvxv5lbA
3. Squat Challenge: 225 Squats to Burn 100 Calories: http://www.youtube.com/watch?v=uF_Apr5Ee9A
4. The Best Victoria Secret Ab Workout: http://www.youtube.com/watch?v=NfvD5yEFh28
5. 5 Minute Ab Workout: http://www.youtube.com/watch?v=D3au2wdRon4

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Xhit cardio workout how to lose weight

On today’s episode of XHIT, fitness trainer Kelsey Lee shows you how to tone your thighs! Learn how to tighten and firm your inner legs and get that thigh gap! Follow along and let us know what you thought!

On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to start your six pack with ten minutes of intense core exercises. Learn how to get a flat stomach and lose weight at the same time with this quick, yet effective workout! Follow along and let us know what you thought!

Today we have the second installment of our exercise fails. These are ten of the most epic fails in the world of fitness. Please note, this is not meant to offend anyone, it is just for fun.

On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to start your six pack with ten minutes of intense core exercises. Learn how to get a flat stomach and lose weight at the same time with this quick, yet effective workout! Follow along and let us know what you thought!

On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to get a body like marine. This workout is designed to tone your whole body! Learn the secrets of how top experts stay in shape! Follow along and let us know what you thought!

Alright guys, today is the fourth official episode for our new host, Cynthia Dallas! Please, if you want her to be your trainer for good, like, comment and subscribe to let us know how you feel about her. She is an AWESOME trainer and she is going to show you some hardcore crossfit exercises that you can do in you living room! It is a full body workout today, so get ready to burn some calories, build some muscle, and feel good about yourself!

On today’s episode of XHIT, fitness trainer Kelsey Lee shows you how to make a healthy quinoa dish with carrots, spiced apples and red onions! Learn how to make a healthy, post workout snack that goes perfectly with today’s full body workout! Follow along and let us know what you thought!

1.Preheat the oven to 425°. In a small bowl, stir together coriander, pepper and ¾ teaspoon salt. In a 9–by-13-inch baking dish, add the carrots, apple, red onion and olive oil. Add the spice mixture and stir to combine.

2.In an 8- or 9-inch baking dish, add the rinsed quinoa and spread into an even layer. Place the quinoa and vegetables in the oven. Toast the quinoa until fragrant and golden, about 8 minutes, then pour 2 cups water over the quinoa and loosely cover the pan with a sheet of aluminum foil. Cook the quinoa until it uncoils and looks fluffy, 15 to 20 minutes. Remove the quinoa from the oven, fluff with a fork, re-cover with foil and set aside.

3.Meanwhile, continue to roast the vegetables, stirring occasionally, until the onions start to blacken around the edges and the carrots are tender, about 30 minutes total.

4.Transfer the quinoa to a serving dish. Stir in the remaining ¼ teaspoon salt, the lemon zest and lemon juice, then the parsley. Serve alongside the roasted vegetables.

Calories Per Serving: 250

On today’s episode of XHIT, fitness trainer Kelsey Lee shows you how to increase your speed with some quick feet agility training. Learn how to get faster and lose weight at the same time with this quick, yet effective workout! Follow along and let us know what you thought!

On today’s episode of XHIT, fitness trainer Kelsey Lee shows you how to your butt toned and looking good for the summer! Learn how to tighten and firm your butt to get that round booty we all want! Follow along and let us know what you thought!

Warning: Do not play with knives at home! @kelseyleedotcom having fun in the kitchen with some squash. #XHIT #food #fitness #eathealthy

Alright guys, today is the third official episode for our new host, Cynthia Dallas! Please, if you want her to be your trainer for good, like, comment and subscribe to let us know how you feel about her. Today she is going to put you through a fat burning, full body, intense cardio workout. Cynthia is an AWESOME trainer and she is going to show you some hardcore crossfit exercises that you can do in you living room! It is a full body workout today, so get ready to burn some calories, build some muscle, and feel good about yourself!

On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to get abs like superstar Jessica Alba. This episode demonstrates how to work your front abs, lower abs, and those obliques and love handles that are so difficult to trim down. Follow along and let us know what you thought.

Daily workout routines with a healthy dose of energy! Come join us for a training session, a workout challenge, or some tips on how to achieve the body you desire!

The best 20 minute workouts to help you lose weight fast

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Last week I shared 10 of my best weight loss tips to lose 10 pounds in a week, and while I was really excited to publish that post since I knew it would help so many people who are trying to lose weight fast, I felt like a bit of a fraud while I was writing it.

Because even though I know a lot about nutrition and fitness, I haven’t been very good at taking my own advice lately, and I’ve been feeling pretty terrible about myself. My skin doesn’t fit, my clothes are too tight, my eczema is bothering me, my stomach is distended, and I just don’t feel like…me.

The good news is that writing that post gave me the motivation I needed to address my bad eating habits and get back into a regular exercise routine, and after only ONE DAY of making better food choices and upping my game at the gym, I started to notice a difference. I have more energy, my skin is clearing up, my clothes aren’t as snug, and I feel better about myself all around.

Of course, I don’t always have 60 minutes to devote to a spin class, and there are days when I just don’t feel like running 5 miles on the treadmill, but I still try to get in some exercise to keep my motivation and spirits up.

Check out 5 of my favorite 20 minute workouts to help you lose weight fast below, and remember: no pain, no gain!

[Don’t have an internet connection that allows you to stream workout videos for hours each week and/or need a workout video you can do while on-the-go? Check out Jillian Michael’s 30 Day Shred. You won’t regret it!]

Brutal HIIT Ladder Workout by FitnessBlender

This High-Intensity Interval Training (HIIT) workout will help you burn fat fast while simultaneously giving your metabolism an amazing boost. I found this pretty challenging the first time I tried it, but I kept reminding myself it’s ONLY 20 minutes and the rewards are worth it!

Burn 200 Calories in 20 Minutes by XHIT Daily

If you don’t have time to hop over to the gym for a power yoga or spinning class, but still want to burn off some calories after dinner, this workout is for you. I especially love the kickboxing moves – they’re fabulous for burning off a little steam after a bad day!

Six Pack Abs In 20 Minutes by GymRa

Alright, full disclosure here: I have never been able to make it through this workout. It’s that hard! But if you are serious about getting six pack abs and have more strength and stamina than I do, this workout will give you results fast!

20 Minute Total Body Strength and Cardio Workout by FitnessBlender

If you’re looking for a full-body toning workout that also offers a bit of cardio, this workout is a great place to start. You’ll need a set of weights (I use 10 lb basic dumbbells, but you can also use water bottles or a couple of cans of food) and will definitely feel the burn when you’re finished.

Ultimate Fat Burn Workout by BeFit

If you really want to boost your metabolism and blast away unwanted calories (why does chocolate have to taste so good, anyway?), this cardio interval workout will do exactly that. This video always reminds me of the aerobic classes my mother used to drag me to in the 1980s when she couldn’t find a sitter, but I guarantee you they will work every single muscle in your body!

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Cardio Workout Xhit

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In today’s XHIT episode, Rebecca pushes you to the limit with a hardcore full body workout. It’s important.
Blast fat with this at home cardio workout.Lose weight fast and efficiently. No equipment is needed for this.

Fat Loss Fouls: 4 Cardio Mistakes You Might Be Making

You may dislike cardio, but don’t treat it as an afterthought! Make a good plan of attack and win the war on fat.

You spent hour after hour planning out your weightlifting program. You sought out the latest information, researched the latest and best programs, and when you got to the gym, you attacked every muscle fiber from the optimal angle.

But when it comes to cardio? Bah. Cardio is cardio. It’s a necessary evil you toss in at the end of a workout, and the specific variety doesn’t matter so much. What matters is what’s on TV while you do it. Right?

Sadly, this mindset leads many people astray. Not only are they not doing the most effective cardio training they could be, but they also put themselves at risk for overuse injuries and muscle loss. On the other hand, if you stay mindful of both the quantity and quality of the cardio you do, and it can make all the difference in your energy level and appearance.

Let’s go over some of the top cardio training mistakes many weightlifters make, so you can make sure you don’t follow in their footsteps.

Mistake 1. Never Incorporating Variety

When it comes to cardio—perhaps even more so than weights—every person tends to have their favorite and least favorite piece of equipment. Maybe you’re a runner at heart and head for the treadmill with joy. Or perhaps you wear a “Running Sucks” T-shirt and favor cycles, the elliptical machine, or the stairclimber instead. Whichever implement you choose, you most likely return to it day-in and day-out.

If your goal is to improve your performance in preparation of the first annual World Championships of Stair Climbing, this is a great plan. On the other hand, if your plan is to see fat loss or overall fitness improvement taking place, you’d likely benefit from mixing it up a little.

As your body gets used to the movement patterns it performs on a regular basis, it gets better at them. This means you won’t expend the same degree of energy as before. Adding some variety keeps your body guessing, so you can continue to see results.

You wouldn’t perform the same weight routine for months on end, would you? Of course not. So don’t do the same with your cardio.

Mistake 2. Doing Interval Training Fasted

[Sound of alarm clock] Good morning world! No breakfast for me, thanks. I’m off to do hill sprints!

Whoa, slow down there. You probably heard by now that fasted cardio training first thing in the morning is excellent for fat loss, and that interval training generally beats out steady-state cardio training. Put two and two together and it’s sure to be the most unbeatable cardio program ever, right?

Unfortunately, it doesn’t always work this way. Most bodies need to have glucose to burn as fuel in order to exercise at such high-intensity levels. For them, attempting fasted sprints is a recipe for disaster. Not only will their performance suffer, but they also set themselves up for lean muscle loss.

Some low-carb advocates will argue that athletes whose bodies are in a state of ketosis—and well-adapted to it—can train at high-intensity without any performance setbacks. That may be true, but the rest of us should keep fasted cardio to moderate intensity levels.

Mistake 3. Relying on Cardio Training to Create the Deficit

This may not be news to you, as a Bodybuilding.com reader, but many in the gym-going population at-large need it to be repeated. So here goes: Cardio is not enough!

Many people figure that since cardio is difficult and it makes them sweat, it’s all they need in order to create the caloric deficit necessary for fat loss. By this rationale, they do more and more cardio, figuring each minute is one minute they don’t have to spend watching what they eat.

This is a great way to overtrain your body and simply become exhausted. Remember, the body can only handle so much intense exercise of any type. Then it needs time to recover. Otherwise, you’ll suffer overuse injuries, burnout, your sleep and immune system could suffer, and you may lose muscle mass as well.

A tip: If you “have to” do an hour or more of cardio per day just to burn off the extra calories you consumed, the answer is to look at your diet. You can spend all day on the treadmill and never outrun your bad choices.

Mistake 4. Using Light Weights During Cardio Workouts

Ever watch someone perform their cardio workout while holding 2- or 5-pound dumbbells or tiny little wrist weights? Of course you have. There they are, doing their biceps curls, lateral raises, and overhead presses, all while running, jumping, or convulsing in some other way.

You deserve better! These movements do little to strengthen the muscles you’re trying to work, and the measly calories you burn aren’t worth the time it takes to pick them up off the ground.

Are they harmful? Probably not, but they take away from the intensity you could otherwise be applying to far more effective cardio or weight training.

One exception to this rule may be for those who like—if that’s the right word—to wear weighted vests while running or performing other cardio. Since this evenly distributes weight over the body and doesn’t require any additional movement, a weighted vest can increase your cardio fitness level and caloric expenditure.

However, you need to be pretty tough and already in shape in order to use it properly and safely. Don’t rush it.

What Is The Best HIIT Workout?

No matter if your goal is fat loss, muscle gain, or athletic performance, high-intensity interval training can help you nail it. Here are complete workout programs for each goal!

High-intensity interval training (HIIT) has become a popular way to burn fat in the gym, but that’s not all this type of cardio training is good for.

The essential framework of high-intensity interval training is always the same: Brief, all-out work periods, separated by rest periods that you wish were just a little longer. The work-to-rest ratio can vary from 1:1 (for example, 30 seconds on, 30 seconds off) to 1:4 or more, and the rounds can be just a few or 15 or more. But no matter how long you rest, the key is that you bring everything you’ve got to your intervals.

HIIT can be used to lose as much fat as possible while cutting, to stay lean and conditioned while adding muscle, or to improve aerobic and anaerobic endurance for performance-focused athletes.

Below, you’ll find an approach for each type of athlete, plus guidelines for what movements to use, and even how to eat when you’re following the program.

High-Intensity Interval Training: The Essentials

While some coaches will recommend doing interval workouts with everything from bodyweight squats to machine bench presses, I believe that HIIT is cardio, and should be treated like cardio.

In other words, stick to either cardio machines or sprinting. Here are a few choices:

  • Treadmill sprints
  • Stairmaster
  • Jumping rope
  • Cycle sprints

In all cases, I recommend starting off with a short dynamic stretching warm-up and a 3-4-minute jog or light pedal before each routine, plus 4-5 minutes of light jogging or cardio as a cool-down. For both of these, go no higher than 50 percent of your maximum heart rate. Here’s the warm-up I recommend:

  • Toe touch 15 reps
  • Walking lunge 10 reps per leg
  • Side lunge 10 reps per side
  • Butt kick 25 reps per leg
  • High knee 25 reps per leg
  • Arm circle 20 reps per leg
  • Trunk twist 20 reps per side
  • Side bend 20 reps per side

Then, get to work! If you’re using a heart rate monitor (which is a good idea), a “brisk walk” or jog is about 65-75 percent of your maximum heart rate (MHR). A sprint is more like 90-95 percent. It’s an all-out battle!

HIIT Workout for Fat-Loss

  • Monday – Full-body weight training
  • Tuesday – HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint, repeat 7 more times (8 rounds total)
  • Wednesday – Full-body weight training
  • Thursday – HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint, repeat 7 more times (8 rounds total)
  • Friday – Full-body weight training
  • Saturday and Sunday – Rest

Over the course of eight weeks, add one round per week to your HIIT workouts, gradually working up from 8 total rounds to 15.

HIIT Workout for Muscle Gain

  • Monday – Upper-body weight training
  • Tuesday – Lower-body weight training
  • Wednesday – HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint, repeat 4 more times (5 rounds total)
  • Thursday – Upper-body weight training
  • Friday – Lower-body weight training
  • Saturday and Sunday – Rest

Add one round every two weeks, increase the number of repeats in your HIIT workouts from 6 to 10 by Week 8.

HIIT Workout for Improving Aerobic and Anaerobic Endurance

  • Monday – Full-body weight training
  • Tuesday – HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint, repeat 7 more times (8 rounds total)
  • Wednesday – Full-body weight training
  • Thursday – HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint, repeat 7 more times (8 rounds total)
  • Friday – Full-body weight training
  • Saturday – HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint, repeat 7 more times (8 rounds total)
  • Sunday – Rest

After two weeks of doing this workout three times per week, add two more rounds to each workout. After four weeks, add another two. After six weeks, add another two. For weeks seven and eight, add three rounds, for 16 rounds total.

How Should I Eat to Get the Most Out of My HIIT Training?

Along with training, your diet will mostly determine how your body responds to this intense training. Here’s how I recommend organizing it:

Fat Loss:

  • 500 calories under maintenance daily
  • High protein (40 percent of total calories)
  • Low carbs (20 percent of total calories)
  • High fat (40 percent of total calories)

Muscle Gain:

  • 500-1000 calories over maintenance daily
  • High protein (30-35 percent of total calories)
  • High carbs (45-50 percent of total calories)
  • Low-moderate fat (15-25 percent of total calories)

Improving Aerobic and Anaerobic Endurance, Maintaining Body Weight:

  • Maintenance calories daily
  • High protein (35 percent of total calories)
  • Moderate carbs (40 percent of total calories)
  • Moderate fat (25 percent of total calories)
How to lose weight exercise strategy

What Kind of Results Can I Expect From HIIT?

HIIT will help accelerate fat loss and improve aerobic and anaerobic endurance. HIIT will most likely produce very fast results in a short period of time, which is why it has been gaining popularity ever since it was introduced to the bodybuilding community.

Nobody can promise any specific results, but it is feasible that after an eight-week cycle of HIIT combined with weight training, you and those around you will be able to notice a significant change to your body. Athletes will be able to perform better in their given sport and will outperform others toward the end of games when everyone else is getting tired.

What are the Best Machines for HIIT?

It’s possible to perform this training using a variety of methods, like with a Stairmaster, bike, or treadmill, but many find it works best with sprinting, either on a track or treadmill.

It’s been shown that the closer someone gets to their maximum oxygen intake (or VO2max) while exercising affects how much fat will be used for energy afterward. So, an activity where you can really go all-out, like running sprints, is your best bet for losing fat. But if running isn’t an option, bicycle sprints or the elliptical are also great choices.

Whatever machine or activity you choose, do it hard, fast, and leave a puddle of sweat on the machine. This isn’t supposed to be easy!

Xhit cardio workout how to lose weight

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The 5-Minute Workout That Will Shed Weight Fast

Blast Fat in Minutes

If your inner couch potato has left you with a few extra pounds, then Michelle Bridges, Australia’s top weight-loss expert and author of the book Total Body Transformation, is your new best friend. She’s put together a simple, 5-minute High Intensity Interval Training (HIIT) workout consisting of 10 moves that’ll get your heart rate up, torch calories, and give your metabolism the jumpstart it needs to shed that weight. The best part? It requires absolutely no equipment at all and can be done anywhere — at the gym, in your living room, or at the park.

Warm-up: Michelle recommends stretching after the workout, when muscles are warm. Before you begin the circuit, jog lightly (in place, around a track, or on a treadmill), jump rope, or perform another light cardio activity for 5 minutes, aiming to raise your heartbeat over 150. Then perform each of the following exercises for 30-second intervals.

Fast Low-Step Running

How to: Find a low step and stand in front of it. Quickly step up onto it and back down — right and left up, right and left down — as fast as you can for 30 seconds.

Beginner’s tip: Perform exercise at a slower pace and gradually increase your speed as you become more comfortable with the exercise.

*Booster: Pump your arms to give yourself more speed — and work those arm muscles too!

Basketball Jumps

How to: This move is similar to jumping jacks, but you are moving side to side. Take a long low step to the right, bend through the legs, step the left foot in, and spring off both feet to shoot your basketball. Repeat on the other side, alternating between both sides for 30 seconds.

Beginner’s tip: To protect your knees, make sure they stay aligned with your toes.

*Booster: The lower you go, the higher you jump — and the more calories you burn!

Sideways Running

How to: This agility move is great for sculpting inner and outer thighs. Starting with your right foot, run three steps sideways to the right. The last step of your right foot should “stick” as you drop your weight into that leg, and then push off and step out with your left. Think of rhythm with this one — the timing should feel like, “one, two, drop, and push; one, two, drop and push.”

Beginner’s tip: To protect your knees, make sure they’re pointing in the same direction as your toes. Keep your shoulders back and down, with your chest up and abs in.

*Booster: As you get more comfortable with the exercise, increase your speed!

Jumping Jacks

How to: Stand with your feet together, arms at your sides, and jump about shoulder width apart. As you jump, swing both arms out to the side or overhead. Toes and knees should be slightly turned out. Jump again and return legs and arms to starting position. Repeat for 30 seconds.

Beginner’s tip: To reduce jarring in the legs, focus on landing softly and make sure your heels touch the ground. There shouldn’t be any tremendously loud thumps – rather, focus on landing quietly.

*Booster: Increase your speed and see how many you can complete in the 30-second interval.

Pushups on Knees

How to: Kneel on the ground and walk your hands forward until they are slightly wider than shoulder width apart. Straighten your arms and look directly ahead at the floor. Keeping abs tight, bend your elbows and lower your upper body until your chest is 4 inches off the floor. Exhale as you straighten your arms, returning to the starting position. Repeat for 30 seconds.

Beginner’s tip: This is a great variation for people who are still building their upper body strength. Drop your shoulders down away from your ears and keep your butt down and core tight.

*Booster: When you feel ready, modify this move to pushups on your toes for an even harder upper body and core workout.

Plyometric Lunge

How to: Begin with your right foot forward, left foot back. Drop down into a lunge so that both knees are bent at a 90 degree angle. Pushing off with the heel of your front foot, jump and switch legs, bringing your left leg forward, and right foot back.

Beginner’s tip: Make sure to take your time, land softly, and ensure your knee does not extend past your toe. For an easier version, break the jump movement into two steps by bringing the back leg forward to meet the front and then pushing the front leg back into a reverse lunge position.

*Booster: This exercise is great to tone your legs and butt and is a cardio blaster. For a more intense cardio workout, increase the speed of your jumps, letting your feet only rest on the ground for a second before jumping and switching legs.

High Knees With Twist

How to: With this exercise, you’re keeping your cardiovascular system pumping and strengthening your legs and glutes — and as a bonus, you’re also working your core with the twisting action! To perform, run in place with high knees (bringing each knee up to hip height), while at the same time twisting towards each knee as you raise it up, alternating from side to side in a twisting motion.

Beginner’s tip: Start out with a low jog and gradually raise your knees up towards your hips until you are able to perform the full exercise.

*Booster: Pick up the pace for an even bigger cardio blast — and target your abs even more by pulling your knees up as high as you can (aiming for above hip height as your goal).

In and Outs

How to: Lower your body into a pushup position, your arms slightly wider than shoulder width apart, arms and torso straight. Jump both feet in towards your chest and quickly jump them back out into a full pushup extension. This move is great for your core, while also working your chest and shoulders.

Beginner’s tip: The slower you hop your feet in and out, the easier the exercise. Begin at a comfortable pace and gradually increase your speed. You can also start by hopping your feet only halfway up towards your arms before returning them back to the full pushup extension, working up to the full hop.

*Booster: Increase your speed, jumping in and out as quickly as you can to increase the number of reps you can complete in 30 seconds.

Lunge Kicks

How to: Perform a reverse lunge, driving your right leg behind you and bending your left knee, touching the floor in front of you with your opposite hand. Then, as you draw the right leg back up, kick forward with the left leg, being sure to also lean back so you’re working your abs as well. Perform for 30 seconds on the right side, and then switch driving your left leg back and kicking forward with your right.

Beginners tip: Start with a manageable kick waist height or lower and gradually increase the height as you get more comfortable.

*Booster: This exercise targets your legs while also working your cardiovascular system. To raise your heart rate even higher, increase your speed. You can increase the difficulty by driving the back leg even further behind you for a deeper lunge and increasing the height of your kick.

Cool Down: Now is the time to stretch! Pick 10 stretches that target different muscles and hold each for approximately 1 minute. Keep breathing and try to sink deeper into the stretch as you exhale; do not bounce intro your stretches or hold your breath.

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