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10 Minute Metabolism Meltdown

By August 22, 2018workout

10 Minute Metabolism Meltdown

Think you don’t have time to work out? Think Again! If you can spare 10 minutes, you can fit in an effective cardio and strength session. Don’t believe me? Check out this workout.

Over the next 10 minutes, you’ll go through 10 different exercises that will really push you. I tried to keep this workout fast paced, dynamic and interesting so that hopefully the time will fly right by. By interlacing bursts of cardio in between moves meant to strengthen and build up your muscles, your body should feel warm and tingly all over once you’re through.

We are getting your blood pumping and activating your metabolism the right way. Not only will this type of workout make you sweat and feel the burn immediately, it will also allow your body to burn calories for hours afterwards. Workout hard and workout smart. Let’s get to it!

EQUIPMENT + OVERVIEW
EQUIPMENT //

 

+ A medium weight (try using one anywhere between 5-15 pounds, depending on your fitness level) 
 
WORKOUT STRUCTURE //
Complete 40 seconds of each exercise in succession, without rest between moves, for one serious 10-minute sweat session. Between each exercise, do 20 seconds of oblique mountain climbers to keep your heart rate up the entire time. Cardio makes you sweat and burns calories like nothing else will.

WORKOUT DETAILS

Duration    10 mins  |  Type  Cardio, Strength, Metabolism Boost
METABOLISM MELTDOWN STEP-BY-STEP   //

  • Hippies
    • Mountain Climbers
  • Curtsey Lunges
    • Mountain Climbers
  • Burpee + Tuck Jump
    • Mountain Climbers
  • Spider Walks
    • Mountain Climbers
  • Goddess Squat Swings
    • Mountain Climbers
  • Squat Jacks
    • Mountain Climbers
  • Plank Arm / Leg Balance
    • Mountain Climbers
  • Straight Leg Scissors
    • Mountain Climbers
  • Opposite Arm + Leg Planks
    • Mountain Climbers

BREAKDOWN //

1 // Hippies

Step 1 //

Place your forearms on the floor and extend your legs out behind you, balancing on your toes in a plank position.

Step 2 //

Tilt your hips towards the floor on the right side of your body. As you do this, shift your feet from balancing on your toes to the side of your right foot.

Step 3 // 

Repeat step 2, this time lowering your hips to the floor on the left side of your body. Alternate lowering your hips side to side for 40 seconds.

2 // Mountain Climbers

Step 1 //

Place your hands on the ground below your elbows and extend your legs out behind you.

Step 2 //

Begin running your legs back and forth. Bring your knees towards your chest, alternating legs as quickly as you can. Do this for 20 seconds.

3 // Curtsey Lunges

Step 1 //

Begin standing with your feet together.

Step 2 //

Bend your knees, bringing your left leg behind your right and down to the ground. Your left knee should be close to touching the ground, while your right leg is bent in front of your body. Really lunge into this curtsey position, feeling the muscles in your legs and glutes engage.

Step 3 //

Stand back up onto your right leg and as you do this, kick your left leg out towards the wall. Repeat for 20 seconds. Then, go right into 20 seconds of mountain climbers.

Step 4 //

Repeat the curtsey lunges on the other side. Lunge by lowering your right leg behind your left, then kick the right leg out towards the wall. Do this for another 20 seconds, then complete another 20 second round of mountain climbers.

4 // Burpee + Tuck Jump

Step 1 //

Complete a classic cardio burpee: bring your hands to the floor and jump your legs out behind your body.

Step 2 //

Then, jump your feet forward, back towards your hands, landing into a squat.

Step 3 //

Finish the burpee by doing a tuck jump, bringing your knees up towards your chest. Repeat for 40 seconds, then complete 20 seconds of mountain climbers.

5 // Spider Walks

Step 1 //

Begin in a push up position with your hands on the ground beneath your shoulders, your legs extended behind you, balancing on your toes.

Step 2 //

Begin the exercise by bringing your right knee towards your right elbow, then returning back to starting position.

Step 3 //

Switch and do this with the left leg, bringing your left knee to your left elbow. Repeat for 40 seconds, then complete 20 seconds of mountain climbers.

6 // Goddess Squat Swings

Step 1 //

Begin standing with your feet a little more than shoulder width apart. If you want to use a weight for this exercise, pick it up!

Step 2 //

Bend your knees and sink into a squat, lowering the weight towards the ground between your legs.

Step 3 //

Straighten your legs and raise the weight above your head. When you raise the weight, do so in a fluid motion, extending your arms out in front of your body and then over your head, keeping your arms straight the whole time. Repeat for 40 seconds, then complete 20 seconds of mountain climbers.  

7 // Squat Jacks

Step 1 //

Begin standing with your feet together, your arms at your side.

Step 2 //

Do a classic jumping jack: Jump your legs out, a little more than shoulder width apart, and extend your arms out and above your head.  

Step 3 //

When you jump out, bend your knees and sink into a squat. Return to starting position after each jack. Repeat for 40 seconds, then complete 20 seconds of mountain climbers.   

8 // Plank Arm / Leg Balance

Step 1 //

Lie down into a side plank. To do this, place your right forearm on the ground, positioned beneath your shoulder, and face your torso towards the wall. Extend your legs out and balance on the side of your right foot. Raise your left arm towards the ceiling.

Step 2 //

Raise your left leg up to a diagonal, making your body look kind of like an X lying down. Bring your leg back down to rest on your opposite leg. Repeat for 40 seconds.

Step 3 //

Switch sides and repeat this exercise for another 40 seconds. Then complete 20 seconds of mountain climbers.

9 // Straight Leg Scissors

Step 1 //

Lie down on your back and extend your legs straight up into the air, vertically positioned above your hips. Reach your arms straight out behind your head.

Step 2 //

Begin the exercise by lowering your right leg towards the ground. As you do this, bring your right arm across your body to touch your left ankle, crunching your abdomen.

Step 3 //

Return to starting position by raising your right leg back up to vertical, lowering your torso back down, and reaching your arms behind you. Then switch and complete step 2 on the opposite side. Lower your left leg towards the ground while crossing your left hand over to touch your right ankle. Keep your legs as straight as you can the entire time and really engage your abs. Repeat this exercise for 40 seconds, then complete 20 seconds of mountain climbers.

10 // Opposite Arm + Leg Planks

Step 1 //

Begin in a plank position with your forearms on the ground and your legs extended behind you, resting on your toes.

Step 2 //

Raise your right arm and opposite leg off the ground at the same time. As you do this, reach forward with your right hand, keep your left leg straight, and try and hold your torso in the same position the whole time.  

Step 3 //

Lower your arm and leg back down to starting position. Then switch sides and raise your other arm and opposite leg off the ground simultaneously. Repeat this exercise for 40 seconds, then complete 20 seconds of mountain climbers.

Still with me? How does it feel? You should be breathless and happy that you’re whole body just got worked over! The past 10 minutes might have felt like they were inching by, but trust me, the more often you push yourself to complete this workout, the easier it will get, every time.

#Inspireyourself

Amanda

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