Sometimes we don’t have enough time to fit in a workout during the day. May be you are just not feeling motivated enough to workout today ? Or may be you just don’t like working out and wish to lose weight with the least amount of effort ? If you are in any of the categories this article is just for you! In this post we are going to discuss about a total body quick workout for weight loss, which you can perform anytime, anywhere ! I will also share with you elaborate tips on how to do each exercise correctly. So read on to discover more about this effective at home workout to lose fat.
Before we look into the workout, let me state that whatever fitness advice we profess at Fitonation.com, is given after trying it and conducting due research on it. This is done so that our valued readers leave this blog, with advice that has been found to work.
About this workout
This workout was designed by one of the most renowned fitness trainers in the world, Jeff Cavalier, AthleanX.com(You must checkout his YouTube Channel, if you haven’t already).
This workout is designed for all fitness levels, assuming that you can perform at least 5 pushups.
In this workout you’ll be performing 10 exercises in one set. Depending on your current fitness levels, you can perform 3-4 sets of these exercises. This is a quick 10 minutes workout and doesn’t require any equipment, so you can perform it at home, in a hotel room, at a gym, anywhere.
What can you expect from this workout
1. A high intensity cardio : By the end of this workout, I guarantee that you will be gasping for breath. Therefore this workout is also great if you want to do High Intensity Interval Training .
2. You will get a quick pump : This workout was specially designed so that you can get a quick workout done even when you don’t want to. So by the end of the workout you will definitely feel swole.
3. Fat Loss : In order for a workout to bring about weight loss, it needs to put your body under metabolic stress. This workout focusses on training in short but intense burst. Thus it ensures metabolic stress by making you put in as many reps as possible, with low resting periods.
List of the exercises, and how to do them correctly
An exercise is effective only if performed with the correct form. Below we see the exercises, along with their tutorials. I highly recommend that you first take a few minutes and watch the exercise tutorials, before beginning your workout.
1) Ratchet Squats :
The difference between Ratchet Squats and a regular Squat is that former is more explosive. It works all your leg muscles. The following short tutorial will teach you how to do it correctly.
2) Shoulder Tap Pike Pushups :
This exercise primarily works out your shoulders, chest and core. This exercise is very similar to pike pushups. In this exercise, you first perform a pike pushup. Having performed a pike pushup, finish it off by touching each shoulder from the opposite arm.
To perform this exercise correctly, it’s important to learn how to do a pike pushup. Below is a short tutorial for it :
3) Power Ups:
This exercise is a great movement to work your lower abs. While performing the exercise, note that at no point your feet should be resting on the ground, so that your core is engaged throughout.
4) Pounding Trunk Lifts :
This exercise will work your back muscles, your triceps and your upper abs. To perform this exercise, lie down with your legs folded and knees elevated from the ground. The concentric of the exercise can be broken down into two parts :
a) In the first half of the movement, try to raise your rear deltoids off the ground, with your forearms still touching the ground.
b) Now in the second half of the movement, raise even your forearms off the ground by using the force from your wrist.
5) Bridge Reach Overs :
Its a great exercise to strengthen your glutes, lower back (which are a weak set of muscles in most people). It also helps to stretch your upper back. Following is a great tutorial for it.
6) Triceps Toe Taps :
This movement helps to work your triceps. To perform this exercise lie down on your back. Now raise your torso off the ground using both your hands. At this point in time, your ass should be off the ground with only your feet and hands, touching the ground. Now raise your feet and touch them with your opposite hand.
This exercise may be challenging for some, as you need strong core to maintain a stable position off the ground. Don’t mind the failures during the reps, do whatever you can, take rest and continue.
7) Angels and Devils :
Its a great exercise to work your back muscles, specially your lower back. While doing this exercise, many beginners lower their feet during the negative, which is not right. At no point should your feet touch the ground. Your only point of contact with the ground, is the torso. Following is a demonstration of how to do it correctly.
8) Pushup Toe Taps :
This exercise hits two birds with one stone, by working your chest as well as obliques in one exercise. Personally speaking, this was the hardest exercise for me. Woof!
9) Squat Burpees :
This is a great variation of the old boring burpees. This exercise is great for conditioning as well as working your whole lower body. Following is a great tutorial, so watch it at least once for learning the correct form.
10) Standing Ab Twists :
Last but not the least we have standing ab twists which works your abs and obliques. Even though its the easiest of them all, but if you have been doing the exercises with the right intensity, by this time you would be gasping for breath and so you wont find even this exercise easy.
To do this exercise, stand with your feet shoulder width apart. now raise one knee off the ground, and touch it with your opposite elbow.
For how much time you should perform each exercise ?
For beginners : Perform each exercise for 15 seconds and rest for 15 seconds.
For intermediate level : Perform each exercise for 20 seconds and rest for 10 seconds.
For advanced level : Perform each exercise for 25 seconds and rest for 5 seconds.
If you are looking to gain muscles : Perform each exercise for 45 seconds and rest for 15 seconds.
Once you have performed one set (i.e: all exercises from 1-10), rest for 60-90 seconds and then repeat for 2-3 more rounds.
There you have it guys, we have an effective but quick workout in our hands, to lose weight while building muscles. Now you don’t have any excuses to skip your workout routine.
The whole workout in a nutshell
1: Ratchet Squats
2: Shoulder Tap Pike Pushups
3: Power Ups
4: Pounding Trunk Lifts
5: Bridge Reach Overs
6: Triceps Toe Taps
7: Angels and Devils
8: Pushup Toe Taps
9: Squat Burpees
10: Standing Ab Twists
As stated above, this workout has been taken from AthleanX YouTube Channel. To watch the whole video and follow along, check it out below :
If you are looking for advice to lose weight, I recommend that you read this :
Which is better for weight loss: Intermittent Fasting or Caloric Restriction?
Guys if you would like to have more such elaborate workout tutorials in the future, let me know in the comments below.