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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.
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