We all want to look healthy — a healthy life is a happy life! But sometimes due to our busy schedules we are unable to hit the gym and are oftentimes too lazy to leave the comfort of our homes and go out in the morning. Trying to lose weight was the number one priority for people when they made their new year resolutions according to a 2017 study.
No more excuses. Bright Side has created a workout regimen that you can do at home to effectively and quickly bid adieu to the stubborn belly pooch that you’ve always wished you never had.
Perform these exercises using ON and OFF intervals: ON for 20 seconds and OFF for 10 seconds. Repeat each exercise for 8 rounds. Then take a one-minute break. After the break, move onto the next exercise.
5 Jumping jacks + 1 burpee
Start doing jumping jacks by standing straight. Raise your arms over your head and jump with your feet spreading away during the jump. Perform it 5 times.
Now it’s time for the burpee. Bend your back, place your palms on the floor and lower yourself to the ground. Next, jump and move your feet back so as to get into the push-up position. Now jump upward and move your feet back in. Do it once and shift to doing jumping jacks.
4 mountain climbers + 2 sit-throughs
Start by doing mountain climbers. Begin by positioning yourself into the plank position. Pull one knee up toward your midsection. Try raising your knee the farthest you can comfortably.
Repeat the action with your other knee. Every hop counts as one. Perform this 4 times.
Now shift to doing sit-throughs. To do it, get yourself into the pushup position. Lift your right hand and your left leg off the ground. Bring your right hand up to your head and kick your left leg through.
During the course of this movement, turn your body and your hips so that your butt manages to touches the ground. Now return to the pushup position. Repeat it with your left hand and right leg. Perform it twice and switch to doing mountain climbers.
Plyo step-ups
To perform plyo step-ups you need a chair of low height. Start with having one foot on the chair. Apply your weight on that foot and jump up. While jumping, switch your foot so that your other foot is now on the chair. Keep doing it back and forth for 8 rounds.
Push-ups
Lay with your toes on the ground and support yourself up using your hands. Keeping your elbows close to your body, lower your torso to the ground so that your elbows make a 90-degree angle. Raise your body by pushing the ground away from you. Repeat this process 8 times.
2 split squat jumps + 1 burpee
Start by standing straight up and jump into a lunge position. Make sure your front knee is not over your toes. Then jump and switch your front and your back foot. Do it twice and switch to doing the burpee.
Toe taps
A ball is required for this exercise. To start, put a toe over the ball, hop and alternate between tapping one foot and the other on top of the ball.
Plank walks
Start by resting on your forearms on the ground. Move your feet back so that your body forms a straight line from the shoulders to the feet. Now push yourself up from the ground into the elevated press-up position, one arm at a time. Always maintain a rigid plank form of your back.
Sprinter sit-ups
Start by lying flat on the ground. Point your forearms upward and at a right angle with your body. Then crunch up with your elbows bent and bring your opposite leg up as well. Repeat.
Squat thrusts
Start by positioning yourself in the push-up position and jump with your knees toward your chest. Then jump so as to position yourself back in the push-up position.
Sumo goblet squat pulses
Start by spreading your feet wider than your shoulders and position your feet at a 45-degree angle. Now perform 90-degree angle squats and then come half-way up before going down again.
How soon are you going to start doing these? Let us know in the comments below.
Illustrated by Alena Tsarkova for Bright Side
