8 minute fat-blasting moves

8 minute fat-blasting moves

One of the great things about cardio exercise is that there are so many effective, fun and simple exercises to choose from to give you a good full-body workout. You can also work to make sure your heart rate is within its optimal fat burning zone during the cardio portion of this 10 minute workout.

Below is a list of eight simple exercises that require no equipment. Try to repeat each exercise for 30 seconds and then circle through all the exercises again. I’ve alternated higher and lower impact exercises, and you should aim for a workout intensity of around seven or eight out of ten to reap maximum benefits.

Alternatively, if you are new to exercise, try only doing the odd numbered exercises and going at a slightly slower pace. Don’t ever push yourself so hard that you feel uncomfortable.

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1. Running in place

Run on the spot, bringing your knees up in front of you and pumping your arms back and forth in rhythm with your legs.

2. Modified jumping jacks

Stand with both feet together and let your arms hang at your sides. Step one leg to the side, then return to the starting position. Repeat this movement on the other side. Continue alternating back and forth until you’re comfortable doing the leg movements at a steady, challenging pace. Then add the arm movements: swing your arms overhead when you step to the side, then swing your arms back to your sides when you bring your feet together.

3. All-out sprint in place

Sprint in place as fast as you can. Keep your leg and arm movements fast and powerful.

4. Power jumping jacks

Stand with both feet together with your arms at your sides, then jump both feet out to the sides as you bring both arms up overhead to make a star shape. Land with bent knees in a squat position, hold this position for two seconds, and then jump back to the starting position.

5. Squats

Stand with your feet shoulder-width apart and toes pointed forward, then make a sitting back motion—as if you are going to sit in an imaginary chair. Hold for a second, then leading with your hips, come back to standing. Be sure to keep a flat back, keep your chest high and really focus on sitting back to keep the pressure off your knees.

6. Speed skaters

Use the same movement you perfected during your side step repetitions, but instead of stepping, jump to each side and jump back. You should look like a speed skater alternating your arms and tying to get further sideways with each jump.

7. Burpees

A burpee is a powerful combination of a squat, push-up and vertical jump.

Squat down on your haunches and place your hands on the floor in front of you. Kick your feet out behind you to put yourself into a push-up position. In a controlled manner, lower your chest to the ground using your arms. Press back up to complete the push up and then pull your feet back in to return to the squat position. Finish the move by jumping up in the air while clapping overhead.

8. Side step

This is like a dance step. Start with both feet together and your arms loosely by your sides. Step sideways to the left while leaning forward slightly, reaching your right hand across your body on a diagonal towards your left knee. Then tap your right foot behind your left. Step back to the central starting position and repeat on the other side.