Tuesday, March 6, 2012

10-Minute Home Workout Series 10: ABS-olutely Cardio

Really?... Just 10 minutes to a better mind and body?

The key to boosting weight loss and getting the most out of your exercise routine is to make sure to incorporate high-intensity, short-burst-type exercises, at least 2-3 times per week (along with a balanced, well-portioned, nutrient-rich diet).

Many studies have confirmed that exercising in shorter high-intensity "bursts" with short rest periods in between burns more fat than exercising continuously at a slow "comfortable" pace for a long session.

These high-intensity, short-burst-types of exercises are the closest to how the human body was designed to move—like that of a hunter-gatherer. Many recent studies have already highlighted the benefits of this type of daily movement. Go ahead and look it up—see for yourself! 

Learn to optimize your workout time. If you "don't have the time to workout," execute a few short 10-minute workouts, at your maximum effort, 4-6 times a week, and observe how much better you feel as your body changes for the better. 

Remember, first and foremost, always focus on executing with proper form to prevent on-set or delayed injuries. So start slow, go at your own pace, and move up from there.

ABS-olutely Cardio

Set 1
1.) Palm Plank Pike (fast) - 30s
2.) Knee Tuck Hug - 30s
Repeat this set 3 times.

Set 2
1.) Plank Jump jacks (fast) - 30s
2.) One Leg V-sit - 30s
Repeat this set 3 times.

1.) Palm Plank Rock Climb (fast) - 30s
2.) Bicycle Sit-up - 30s
Repeat this set 3 times.

There are 3 sets of exercises for this workout. Each set consists of 2 moves to be performed one after the other. Do as many reps as possible in 30s (30 seconds) for each move. Repeat each set of exercises 3 times before moving on to the next set. 

For example: In Set 1, do palm plank pike for 30s, do it in proper form as fast as you can. Then, quickly move into the knee tuck hug for 30s (totally engaging the abs and moving with complete control—don’t just rock back and forth).

Then, repeat this same sequence again 2 more times (for a total of 3 times) before moving over to Set 2. Move from one set to the next quickly and seamlessly. Whatever you do, don’t take too many breaks (especially long breaks) or you would only defeat the purpose of the workout. Keep your breaks short (15-20 seconds at a time).

Try to keep moving even if it means slowing way down to catch your breath or rest your muscles. Just do your best and get it done! Have fun with ABS-olutely Cardio! :)


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