Wednesday, September 12, 2012

Want to burn 300-500 calories in 20 minutes?

Want to burn 300-500 calories in 20 minutes? Perhaps you should try one of my 30-Minute Body Blast Bootcamp classes at home? ;) 

I'll be posting a video of one of my classes soon so you can try it at home and/or with friends. All you need is some free weights. So stay tuned for that video next week!! But in the meantime, I'm sharing a quick preview of one of my classes so you can mentally prepare. :)

It's a total of 30 minutes (5 minute warm up, 20 minute intense workout, and 5 minute cool down stretch). Don't be deceived by the fact that it is a 20-minute workout. It is insanely intense! You'll burn up more calories than most people who putt around the gym for an hour or more; when it comes to maximizing calorie-burn, it's not always about how long you workout, but more about the level of intensity. 

This 20-minute period will totally challenge your strength and endurance, and burn fat like you wouldn't believe. Each exercise is performed one after the other, back-to-back, with little to no rest in between. It's intense! It's not as easy as it looks (trust me), but you'll get good at it once you start and stay with it… Not to mention, you'll be hooked once you feel and see the results! :)

So make sure you start slow and go at your own pace, work according to your fitness level — it'll be challenging no matter what your fitness level, especially when you start adding heavier weights, moving faster, doing lower squats and making higher jumps. 

If you're not use to working out like this, then just watch this short preview for fun, and wait till I post the full 30-Minute Body Blast Bootcamp next week. That way, you can join me and do it along with the entire class from warming up, going over proper form, executing the workout, to cool down stretch. :) It'll be fun!

Enjoy this teaser video for now... and if you're familiar with the moves, and want to try it on your own, the exercises and interval times are all listed here below:

1 min – Prisoner Squats (weights are optional)
30 sec – Jump Squats (weights are optional)
30 sec – Shoulder Lateral Raises
1 min – Gliding Skater Lunges (weights are optional)
1 min – Plank Jump-jacks
30 sec – Bent-over Rows
1 min – Burpees (with or without push ups, and weights are optional)
30 sec – Bicel Curls

Perform this group of exercises in this order and repeat it 3 rounds (3 sets). Try to execute each move with little to no rest, and take a 30-second break between each set. Have fun! :)

1 comment:

  1. Love this workout, Penny. Tried it just now and worked up a sweat. Thanks for sharing! -Loretta