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How to burn 200 calories in 15 minutes: The EXACT home workout you need to follow to stay in shape without picking up a weight
- Gyms closed Australia-wide on March 23 under COVID-19 social distancing laws
- Trainers have been sharing exercise plans for gym-deprived clients since then
- Michael Cunico is head of personal training at Australian gym Fitness First
- He created a simple home workout which burns 200 calories in just 15 minutes
- The routine involves five movements which should be repeated four times
- Here’s how to help people impacted by Covid-19
Gym-deprived Australians desperate to maintain their fitness in isolation can burn 200 calories in 15 minutes by following a simple home workout created by a leading personal trainer which can be done anywhere without a single piece of equipment.
Gyms closed Australia-wide at midday on March 23 along with restaurants and pubs under stage two social distancing restrictions as the federal government moved to slow the spread of COVID-19, and aren’t expected to reopen until winter ends to prevent a spike in cases.
Michael Cunico, national fitness manager at Australian gym chain Fitness First, developed a routine that uses five bodyweight exercises including squats, crunches and push-ups to burn 200 calories – the equivalent of two chocolate Tim Tams – in just 15 minutes.
You’d need to walk for 45 minutes, jog for 25 minutes or cycle at a fast pace for roughly 20 minutes to burn 200 calories.
Each exercise is performed without any weights or machinery and can be done anywhere, in the park, garden or living room, to help you stay in shape without ever stepping foot inside a gym.
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Fitness First’s head trainer Michael Cunico created a simple home workout which burns 200 calories in just 15 minutes with basic exercises like squats, crunches and push-ups
The routine uses five exercises including squats, crunches, push-ups and mountain climbers (pictured) to burn 200 calories – the equivalent of two chocolate Tim Tams – fast (stock image)
Mr Cunico told Daily Mail Australia that fitness journeys don’t need to stop just because gyms are closed.
‘It’s really important to keep active and moving, whichever ways you enjoy most,’ he said.
‘It can be as simple as taking 30 minutes to get a walk in at lunch time, or carving out 15 minutes before your morning shower for a quick HIIT [high intensity interval training] session to burn maximum calories.’
Here’s how to perform the five basic movements included in his fat burning workout.
1. BEAR CRAWLS
Bear crawls are a classic bodyweight exercise that tones arms and defines abs by engaging muscles in the shoulders, lower legs and stomach.
Start on all fours and lift your knees about an inch off the ground, keeping your back flat and legs hip-width apart.
Move one hand and the opposite foot forward while staying low to the ground. Switch sides and repeat with the other hand and foot.
Aim to perform 15 to 20 crawls in each 30 second round.
How to burn 200kcals in 15 minutes
This is bodyweight fat burning workout should be repeated four times to burn 200 calories in 15 minutes.
Take a 10 second rest between each movement, and a 30 second break between each round.
BEAR CRAWL SHOULDER TAP
(Aim for 15-20 reps in 30 seconds)
This move builds your overall strength and improves balance and stability.
Top tips: Keep your spine neutral (no curved backs!) by bracing your core; keep your shoulders over your hands.
FROG SQUAT
(Aim for 15-25 reps in 30 seconds)
Build on your leg strength while boosting your mobility.
Top tips: Keep your heels touching the ground at all times and make sure your knees track over your toes. Draw your belly button to your spine to engage your core.
PUSH-UP WITH ROTATION
(Aim for 8-15 reps in 30 seconds)
Work on your upper body strength with this twist on a push-up. It’s great for your core stability, too.
Top tips: If your eyes follow your hands, you’ll find it easier to balance. Don’t forget to keep your shoulders over your hands.
BICYCLE CRUNCHES
(Aim for 15-20 reps in 30 seconds)
This variation on the hollow log has you alternating knees to chest. It’s all about your abdominal strength and also improves your thoracic mobility.
Top tips: This time, keep your hands under your hips (this way, you make sure your lower back is flat to the ground), your shoulders off the ground and your eyes on your toes.
SLOW TEMPO MOUNTAIN CLIMBER
(Aim for 8-15 reps in 30 seconds)
By slowing down this classic cardio move you’re working on your joint stability and strength.
Top tips: Engage your abdominals and get those hips right down onto the ground if you can. Keep your shoulders over your hands.
Source: Fitness First Head of Fitness Michael Cunico
Bear crawls are a classic bodyweight exercise that tones arms and defines abs by engaging muscles in the shoulders, lower legs and stomach (stock image)
2. FROG SQUATS
Frog squats tone the glutes and hamstrings, making your legs leaner and your behind perkier.
Start by standing with your feet just over shoulder width apart, holding both hands out in front of your body at arm’s length. Hold weights in your hands to steady yourself if you wish.
Push your hips back while bending both knees into a squat, making sure your knees bend straight down, never forward over your feet.
Squat down until your thighs are parallel to the ground. Your fingers should be able to graze the floor. Slowly push yourself back to a standing position.
Aim to perform 15 to 25 squats in each 30 second round.
Frog squats tone the glutes and hamstrings, making your legs leaner and your behind perkier (stock image)
3. PUSH-UPS WITH ROTATION
A push-up with rotation is a challenging variation of the standard push-up. It works the muscles of the chest, shoulders, arms and core to make arms and abs leaner and more toned.
Start at the top of a push-up position, both hands and feet on the floor with your body off the ground.
Perform a push-up by lowering your body to meet the floor and extending yourself back up again.
Rotate your body to the right, lifting your right arm off the mat and pointing it upwards to the ceiling. You should be in a position similar to a side plank.
Return your right hand to the mat back into the original push-up position, and repeat the body twisting movement on your left side.
Aim to perform between eight and 15 rotations in 30 seconds.
WHAT GOING TO THE GYM WILL BE LIKE AFTER COVID-19
Experts don’t expect gyms to open until the end of winter in Australia and they hypothesize they will be forced to follow strict social distancing rules.
This could include spacing machines around a venue to ensure members stay at least 1.5 metres from other gym junkies and limiting how many people are allowed inside at once.
The president of the Australasian College for Infection Prevention and Control Professor Phil Russo suggested there would be a ‘staged roll out’.
‘It may start with an aerobics class that once had 40 people, it would start with 10 in it,’ he said.
Exercise bikes could be spaced at least 1.5 metres apart from each other and gym classes could run for less time, he added.
Prof Russo said the gradual loosening of restrictions would need to be analysed over a period of a few weeks to ensure they don’t contribute to further COVID-19 outbreak.
‘Those things would be well planned and gradually introduced,’ he said. ‘You want to make sure that it’s not causing further spread.’
Additionally, gyms may need to change their cleaning regime by cleaning equipment more frequently.
Australian National University microbiology professor Peter Collignon agreed there would likely be a staged roll out.
‘[It would be] A gradual thing where physical distance rules are going to have to be respected for quite a while and hand hygiene,’ he said.
People who have respiratory issues also shouldn’t be allowed to use gyms, he added.
To complete a push-up rotation, start at the top of a push-up position, both hands and feet on the floor with your body off the ground and twist your body with one arm raised towards the ceiling (stock image)
4. BICYCLE CRUNCHES
Bicycle crunches build muscles in the stomach and lower back, which tones abs and firms ‘love handles’ on the sides of the torso.
Start by lying flat on your back, keeping your lower back tightly pressed against the floor.
Gently support your neck by bracing your hands against the back of your head.
Lift your upper body slowly off the floor while bringing knees up and above your torso, ensuring they remain parallel to the floor.
Extend your right leg out straight, holding it slightly above the ground. Keep your left knee bent.
Using your stomach muscles, crunch yourself upwards so that your right elbow meets your left knee. Alternate elbows and knees, doing the same with your right.
Aim to perform 15-20 crunches in each 30 second round.
5. MOUNTAIN CLIMBERS
Mountain climbers are a classic bodyweight exercise known to burn large amounts of calories while toning your abs and arms at the same time.
To start, take a traditional plank position with your hands and feet flat on the floor and weight held on your toes.
Engaging your core, bring your right knee forward under chest with toes hovering just off the ground. Return the foot to the plank position and switch legs, bringing the let knee under your chest.
Alternate legs until it feels like jogging on the spot in a plank position. Make the move more challenging by lifting legs slowly, keeping your core engaged at all times.
Aim to perform eight to 15 movements in 30 seconds.
How to avoid workout mistakes
1. Nail the basics first
If you’re starting a new workout routine that features a complex or weighted move you’ve never tried, take a moment before you attempt it yourself. Before you start going full out on the routine, be sure to take the time to master the foundation of the exercise in the correct form. If you’re doing a weighted squat, make sure you learn how to correctly do a normal squat without weights. Once you’ve mastered the basics of a move, it will better prepare you to advance it while keeping yourself safe.
2. Record yourself or stand in a mirror
There’s no better way to check if you’re doing an exercise or workout correctly than to see yourself doing it. That’s when a mirror or recording your workout out and watching it back will help. It will allow you to recognise If you’re doing an exercise is correct and a chance to correct it so you understand moving forward. If you need to understand the correct form of an exercise you’re performing, try downloading Fitness First’s Kubo Fit app as it can teach you the proper techniques for a variety of different exercises.
3. Watch online workouts from certified trainers
There are an endless number of workouts available online but to ensure you’re keeping safe and doing all the moves correctly while working out, ensure you’re doing online workouts led by a certified trainer or PT. PTs will be able to show you first hand the correct way in doing a certain move or workout – just as if you were back in the gym! Try joining one of Fitness First’s free digital classes via Fitness First At Home. These sessions are led by our great PTs who will explain each move in detail, so you can have the confidence to perform the workout correctly and safely.
Source: Fitness First
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