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Guilty of overeating during the holidays? Need a good calorie-burn? We tell you how to get fit at home - No Gym required!

 

Most people still perform endless amounts of low-intensity cardio and wonder why they aren't making the fat-loss progress they want.
Interval training burns more total calories while also increasing the body's ability to use fats as fuel for the rest of the day and night. In other words, you get a calorie-burning boost while at rest after interval training. This is something you don't get with lower-intensity exercising. Are you ready to make fat cry? Let’s go!

 

Workout routine:

Warm up:

10 Minutes Rope Skipping

 

Circuit:

30 seconds of each exercise

 

Beginner: 2 Rounds

Advanced: 3-4 Rounds

 

 

Burpees:

Starting position: Standing
–    Drop into a squat-like position with your hands on the floor.
–    Kick your feet back, while keeping your arms extended.
–    Return your feet from the push-up position to the squat-like position.
–    Jump as high as you can by also swinging your arms to gain lift.
–    Repeat this process as often as it is mentioned on your workout routine.

Push Up to Side Plank:

Starting position: Start in push-up position on the floor or on an exercise mat.
–    Perform a push-up and before reaching the top position shift your body on one side and raise the opposing side’s arm upwards. (Hold this position for some seconds)
–    Return to the starting position and repeat the motion this time shifting to the other side.
–    Repeat this process as often as it is mentioned on your home workout routine.

Mountain Climbers:

Starting position: Start in a push-up position. Bend one leg and bring its knee under the hip.
–    Reverse the position of your legs explosively.
–    Repeat this process as often as it is mentioned on your workout routine.

Exercise Ball pull-in:

Starting position: Put an exercise ball close to your feet and get in a push-up position. Place your lower shins on the top of the ball and keep your arms and legs extended.
–    Keep your upper body and your arms stationary and pull your knees to your chest and exhale during this motion.
–    After that start extending your legs back to the starting position.
–    Repeat this process as often as mentioned on your workout routine!

Plank:

Starting position: This position is really similar to a push-up position. The only difference between these exercises is that your forearms touch the floor. Keep your forearms parallel to your body and form a straight line with your body.
–    Contract the abdominals and make sure that your body is not bent in any direction. (Do not bend your waist!)
–    Repeat this process as often as mentioned on your workout routine!

Jump Squats:

Starting position: Standing with your feet placed at shoulder width, with your toes pointing out slightly. Stretch your arms out. Throughout the exercise you have to keep your head up and maintain a straight back.
–    Lower your upper body by bending your knees and hips.
–    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees.
–    Jump up as high as you can.
–    Repeat this process as often as mentioned on your workout routine.

Straight Leg Raises:

Starting position: Lie on your back on the floor or on an exercise mat with your arms next to your torso.
–    Raise your stretched legs until they are in a 90 degree angle to your upper body.
–    Return slowly to the starting position.
–    Repeat this process as often as it is mentioned on your workout routine.

Pushups:

Starting position: Lie on the floor or on an exercise mat with your arms extended, about 32 inches (80 cm) apart and rectangular to your torso. Maintain a straight back throughout the exercise.
–    Lower your body by flexing your elbows until you almost touch the ground.
–    Push off the floor by using your pectoral muscles to get back to starting position.
–    Repeat this process as often as mentioned on your workout routine.

Squats:

Starting position: Stand with your feet placed at shoulder width, with your toes pointing out slightly. Stretch your arms out. Keep your head up and maintain a straight back throughout the exercise.
–    Lower your upper body by bending your knees and hips.
–    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees.
–    Push off the floor by using your quads to get back to starting position.
–    Repeat this process as often as it is mentioned on your workout routine.