Top 7 Home Calorie Burning Exercises – 10 Minutes is All You Need!

It’s beginning to look a lot like Christmas! That’s because we’re less than two weeks away from everyone’s favorite holiday. Lots of festivities. Lots of cheer. Lots of… temptation. With all of the Christmas treats and Christmas drinks lying around, you’re bound to indulge in a cookie or two. To top it off, in the midst of all of the holiday parties, you’re bound to have less time than ever to exercise off those extra calories. Does this sound familiar? Take comfort in knowing that it’s ok. It happens to the best of us!

Top 7 Calorie Burning Exercises

Now, more than ever, you will be tight for time. What this calls for is efficiency. As much as you love doing bicep curls and tricep extensions, you only have sporadic pockets of twenty minutes and isolation (targeted) exercise just isn’t practical right now. As great as they are for toning your muscles, they aren’t the most efficient exercises that you can do to fuel your calorie burning furnace. Simply put, the more muscle groups that you engage in any given movement, the more calories you will burn.

Squats are a great calorie burning exercise.Here is a list of 7 highly effective calorie burning exercises that will help you counteract those Christmas cookies and Christmas chocolates; bonus – they can be performed at home, require little space, and require no weights (just your bodyweight):

  1. Burpees
  2. Squats
  3. Pushups
  4. Mountain Climbers
  5. Step-Back Lunge and Knee Up
  6. Jumping Jacks
  7. Plank

If you are already familiar with these exercises, what are you waiting for? A quick circuit of a few of these exercises is all you’ll need! Or, see the sample circuit below.

A Quick Tutorial

  1. Burpees
    • Stand upright
    • Squat (see #2) and place your hands on the ground immediately in front of you
    • Either jump your feet back or sequentially step your feet back into pushup position immediately transitioning (dropping) into a pushup (see #3)
    • Press back up completing the pushup (see #3)
    • Jump your feet or sequentially step your feet back into starting position
    • Stand upright, jump as high as you can, and clap!
    • Add speed to burn even more calories!
  2. Squats
    • Stand upright
    • Place your feet shoulder-width or slightly wider than shoulder-width apart. Toes will point slightly outwards (away from the body)
    • Your hand should extend straight forward. This will help with balance (to increase the difficulty, you can clasp your hands above your head)
    • Bring your butt backwards and towards the floor as far as you feel comfortable. Your upper body will hinge forward a bit. Make sure you look forward and to keep your back straight
    • Try to not let your knees track over your toes
    • Press through your heels and come back to starting position.
    • Add speed to burn even more calories!
  3. Pushups
    • Lay stomach-down on the floor and place you hands palms-down under your shoulders
    • Ground your toes on the floor to stabilize your lower half
    • Engage your core, glutes, and hamstrings, and flatten your back so that your entire body is straight
    • Keep your elbows by your side, maintain a straight body, and lower yourself to the ground. Ensure that your elbows do not flare outward
    • Press through your hands and come back to starting position
  4. Mountain Climbers
    • Start in pushup position (see #3)
    • Engage your core, bring one knee forward towards your chest keeping the toes on the opposite leg grounded
    • Return your leg to starting position and switch
    • Add speed to burn even more calories!
  5. Step-Back Lunge and Knee Up
    • Stand upright
    • Place your feet shoulder-width apart
    • Your hands will rest on your hips for balance
    • Take a large step back landing on the ball of your foot. Lower your body while bending your front knee
      • As you become comfortable, this will be performed in a simultaneous and fluid motion
    • Press through your front foot and come back to starting position
    • Bonus: as you come back to starting position, raise the back knee (leg that stepped back) as high as you can without touching the ground
  6. Jumping Jacks
    • Stand upright with your feet together and your hands resting at your sides
    • Simultaneously, raise your arms above your head and jump your feet out just beyond shoulder-width
    • Simultaneously, lower your arms back to your sides and jump your feet back together returning to starting position
    • This will be performed non-stop
    • Add speed to burn even more calories!
  7. Plank
    • Start in pushup position (see #3)
    • Ground your toes on the floor to stabilize your lower half
    • Bend your elbows and rest your forearms on the platform with your elbows directly under your shoulders
    • Place your weight onto your forearms and not onto your hands
    • Engage your core, glutes and hamstrings and straighten your back so that your entire body is in alignment
    • Hold this position as long as you feel comfortable.

For guidance these and other exercise, click here.

Sample 10-Minute Fat Burning ProgramPushups are a great calorie burning exercise.

  1. 60 seconds of Burpees
  2. 60 seconds of Mountain Climbers
  3. 60 seconds of Squats
  4. 45 seconds of Pushups
  5. 45 second plank
  6. 60 second rest
  7. Repeat

Drop and Give Me 10!

What are you waiting for? Busy as you are this holiday season, I know you’ve got 10 minutes! Get out of the winter cold and raise the temperature of your calorie burning furnace.

Happy Holidays!

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