For Fat Loss..The 8 Most Powerful No Equipment Moves
To begin and progressively build up to 60 seconds, perform each of these
exercises for 30 seconds at a time by adding five to 10 second increments
as your metabolic conditioning improves.
Hold your heart rate up and your rest time at 30 seconds or less between
exercises.
Finally, switch between sets of "non-competitive" moves, i.e. switch
between the upper body and lower body or front and back movements that
work.
1. Ground Zero Jump
How To:
Stand with your feet hip-width apart, toes pointing forward, knees
slightly bent.
Hinge back at your hips with a flat back and reach your arms behind
you.
Explosively push your hips forward and jump up just a little (this isn’t
a full squat jump).
Land with knees slightly bent, and repeat.
2. Predator Jack
How To:
Stand with your feet together and hold both arms straight in front of
you, palms together.
Jump your feet apart, push your hips back, bend your knees and lower into
a squat while pulling your arms apart and squeezing your shoulder blades
together.
Shift your weight over your right leg, and then your left leg, then right
and left again before returning back to centre and standing back up.
Gradually increase your speed and range of motion throughout the
set.
3. Skater Jump
How To:
Start with your weight on your right leg with your knee bent.
Bend your left knee so your foot is slightly off the ground.
Push off your right leg and jump to your left, landing softly and holding
that position for a one-count, keeping your hips back and down
throughout.
Reverse the movement and repeat, gradually increasing your speed and
range of motion.
4. Blast-Off Push-Up
How To:
Push your hips back without arching your lower back until your knees flex
to about 90 degrees.
Pause for a beat, then explosively extend through your knees, ankles and
hips while also pulling with your upper back as you lower into the bottom
of a push-up.
Keep your elbows tucked into your sides to protect your shoulders.
Skip the push-up and just maintain a hold if you need it to be
easier.
5. In-and-Out Squat
How To:
Bend your knees, ankles and hips, keeping your feet close together.
Jump your feet outward, landing softly and sticking it for a count,
without letting your hips rise.
Jump your feet back in.
Keep your head and hips down throughout the movement as you repeat for 30
to 60 seconds.
6. Low Box Runner
Place your left foot on a stable low box or step (even a sturdy phone
book will work).
How To:
Hold your right arm forward.
Quickly alternate which foot is on the box and which is on the ground
from side to side.
Stay on the balls of your feet throughout the movement.
Perform the move at a slower, more controlled tempo at first, focusing on
nice, clean exchanges of your hands and feet, and gradually increase your
speed over time.
7. Low Box Burpee
Assume a wide sumo stance with your feet farther than shoulder-width
apart and your toes pointed out slightly.
How To:
Drop your weight into your heels and lower your hips until your palms
reach the box without rounding your lower back.
Jump your feet back into a plank.
Add height to the box if the movement is too difficult.
Reverse the movement and repeat for 30 to 60 seconds.
8. Bucking Hop
Assume a modified plank with your elbows slightly bent and your knees
bent at 90-degree angles.
How To:
Begin by hopping your feet up and down while landing softly.
Then hop your feet to the left, then back to the middle, then to the
right, and back to the middle again — all while keeping your palms firmly
planted on the floor.
