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Metabolism-boosting Fat-burning Workout for Full Body in 17 Minutes

The Fit Mother Project - Fitness For Busy Moms•Apr 27, 2024

17-minute workout video. Cardio, HIIT, Strength. targeting Full Body, Core, Legs, Arms. high intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.

⏱️ Key Moments

Summary:The workout includes a series of fat-burning exercises focusing on both strength and cardio to maximize metabolic rate and promote fat loss.

🏃 Guide

This workout is designed for individuals looking to enhance their metabolism and burn fat effectively. It combines strength and cardio exercises to tackle stubborn body fat.

Benefits

Increases metabolic rate
Enhances cardiovascular endurance

Step-by-Step Guide

1

Kettlebell or Dumbbell Swings

Stand with feet shoulder-width apart, swing the kettlebell or dumbbell between your legs, and thrust your hips forward to swing it up. You should feel your glutes and core engaging. Ensure your back is straight.
2

Loaded Squats

Hold a kettlebell or dumbbell close to your chest, squat down keeping your knees behind your toes. Feel your legs and core working. Maintain a neutral spine.
3

Walking Lunges

Step forward into a lunge, keeping your front knee aligned with your ankle. Engage your glutes and core. Maintain an upright posture.
4

Burpees

From a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up. Feel your heart rate increase.
5

Dynamic Plank Variations

Start in a plank position, alternate bringing knees to your chest. Engage your core and maintain a straight line from head to heels.
6

Jumping Rope

Jump with both feet together, keeping your elbows close to your body. Feel your calves and shoulders working. Maintain a steady rhythm.

Safety Notes

Consult a physician before starting if you have heart conditions, hypertension, or any other serious health issues.

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Frequently Asked Questions

What are the benefits of this workout?▼

Increases metabolic rate. Enhances cardiovascular endurance.

Is this workout safe?▼

Consult a physician before starting if you have heart conditions, hypertension, or any other serious health issues.

Who is this workout suitable for?▼

This workout is suitable for people with: Normal People, Obesity, Overweight, Metabolic Syndrome. Avoid if you have: Hypertension.

What equipment do I need?▼

You will need: Kettlebell, Dumbbells.

Duration: 17m 24s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level

Suitable Conditions

Normal PeopleObesityOverweightMetabolic Syndrome

Therapeutic Goals

Weight Control / Fat LossCardiovascular Endurance

⚠️ Caution

Consult your doctor if you have: Heart Failure, Chronic Back Pain / Disc Herniation

🚫 Contraindications

Avoid this workout if you have: Hypertension

Equipment Needed

🏋️ Kettlebell🏋️ Dumbbells

Primary Focus

💪 Full Body💪 Core💪 Legs💪 Arms

Category

CardioHIITStrength

⚠️ Workout Safety Tips

Includes rest periodsAvoid holding breath

Tags

#17 min#medium length#Cardio#HIIT#Strength#intermediate#Kettlebell#Dumbbells#Full Body#Core#Legs#Arms#high
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