Do This 14-Minute Workout Three Times a Week to Get Stronger AND Slimmer

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For this workout, all you need is your own body weight as resistance.

 

According to the researchers, eight weeks of high-intensity bodyweight circuit training improved women’s muscular endurance.

The advantage of body-weight training is that is easier to jump from one exercise to the next, not allowing your heart rate down, explains the personal trainer Gideon Akande, who took home the Men’s Health Next Top Trainer.

This is an explosive full-body routine from Akande which should be performed three times a week. It is composed of two sets of the circuit, and each exercise lasts for 40 seconds with a rest of 10 seconds between. The whole workout is under 14 minutes —but from the beginning, do each move for 20 seconds and you’ll hit the finish in only seven.

SET ONE

  1. SQUAT PULSE TO REVERSE LUNGE

a) Start standing with your feet shoulder-width apart, knees bent, hands joint in front of you face and push your hips back to lower into a squat.

b) Stepping your left leg back, bend your knee to lower into a reverse lunge. Keep your torso tall and your right shin vertical

Reversing the movement return to starting position and repeat on another side, to complete one rep;

Continue alternating sides for 20 – 40 seconds.

  1. SCISSOR BICYCLE

a) Laying on your back with fingertips behind your head and legs straight. Raise your left leg directly over your hips and rotate your right elbow toward your knee

b) Lowering your left leg, lift your right leg and rotate your left elbow toward your knee, to complete one rep;

Continue alternating sides for 20 – 40 seconds.

  1.  PLANK WALK TO PUSHUP

a) Begin in a plank position with your feet together and hands under shoulders.

b) Bringing your left hand next to your right hand, move at the same time your right foot hip-width away from your left foot, and continue travelling to your right for a couple of feet,

c) Bend your elbows to lower into a push-up and return to the starting position. That completes one rep. Repeat the movement to the left,

Continue alternating sides for 20 – 40 seconds.

  1. JAB-CROSS COMBO

a) Begin standing with your feet staggered, left in front of right, hips facing slightly toward the right and knees bent. Your fists should be at chin level with knuckles facing each other. Punch straight out with your left-hand.

b) Rotating your right foot forward, punch straight out with your right fist and rotate your palm down as you extend and simultaneously bring your left hand back

Continue alternating for 15 seconds on both sides (switching your feet) 

SET TWO

  1. LATERAL LUNGE TO JUMP

a) Start standing, then step your right foot double-shoulder-width to the right, bending your elbows and joining hands in front of your chest. Sitting your hips back as you bend your right knee, keep your left leg straight.

b) Stepping back in with your right leg, quickly jump high, extending your hands overhead and return to the starting position. That completes one rep. Repeat on another side.

Continue alternating sides for 20 – 40 seconds.

  1. SWEEPING DOUBLE CRUNCH

a) Begin laying on your back with your arms extended overhead.

b) Engaging your core, sit up onto your tailbone and tuck your knees into your chest and bring your arms low to the ground, touching your feet.

a) Reverse the movement to return to start. That completes one rep.

Repeat for 20 – 40 seconds

  1. PUSHUP TO KICK-THROUGH

a) Begin in a plank position with your feet hip-width apart

b) Lifting your left hand, extend your arm into the air and sweep your right leg under your body kicking it to the left

c) Reverse back to a plank position, then bend your elbows and perform a pushup. That completes one rep. Repeat on another side

Continue alternating sides for 20 – 40 seconds

  1. LOW TO HIGH KNEES

a) Start standing with your shoulders relaxed and elbows bent. Lift your foot at a time to ease into a controlled jog, keeping your knees low, jogging in place.

b) While jogging, gradually raise your knees higher until your legs make a 90-degree angle with the floor, and continue even higher if you can.

Continue alternating legs for 20 – 40 seconds

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