Perform each exercise for 30 seconds at maximal intensity, followed by 30 seconds of slow walking/pacing.
Then, move on to the next exercise and repeat.
Complete this workout three times per week.
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Repeat for four to five weeks, and watch the weight melt right off!
Keep reading for a fitness routine that will help you lose 10 pounds or less in 30 days.
And next, be sure to check out7 Simple Dumbbell Exercises To Lose Weight in 30 Days.
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Brace your core and squat down, pushing your hips back and keeping your chest up.
Push through your feet to return to the starting position, squeezing your glutes at the top.
Repeat for 30 seconds.
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Sprints
Sprints are a high-intensity cardiovascular exercise that helpsburn calories quicklyby seriously revving your metabolic furnace.
To perform sprints, find a flat, open area with enough space to run.
Start in a standing position with your feet hip-width apart and your arms relaxed at your sides.
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Begin running, gradually increasing your speed until you reach your maximum effort.
Maintain your top speed for the target distance or time.
Slow down gradually, and return to a standing or walking position.
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Aim to be at a maximal sprint for 30 seconds.
They also burn serious calories when performed as part of a HIIT circuit.
Plus, pushups don’t require any equipment setup.
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To perform a pushup, begin in a pushup plank position with hands under your shoulders.
Engage your core, and keep your spine in a braced neutral position.
Lower toward the ground by bending at the elbows and shoulders.
Do not allow your hips to sag throughout the movement Repeat for 30 seconds.
Squat down, and place your hands on the floor in front of you.
Kick your legs back into a plank position.
(Optional: Do a pushup.)
Jump your feet back to your hands, returning to the squat position.
Jump straight up, reaching your hands overhead.
Absorb your landing with a squat, and drop immediately into the next repetition.
Repeat for 30 seconds.
To perform bicycle crunches, lie on your back with your hands behind your head and your knees bent.
Engage your core, and lift your head, shoulders, and feet off the ground.
Bring your right elbow toward your left knee as you extend your right leg as if pedaling a bicycle.
Continue alternating sides in a controlled, fluid motion, maintaining tension in your core throughout the exercise.
Repeat for 30 seconds.
