If you don’t have long to exercise, but want a helpful home workout, a boot camp routine might be just the ticket to maximize your calorie burn and muscle building. Use different areas in your house to perform 30 minutes of simple, high-intensity exercises broken down into two to three minutes each. Some exercises emphasize slower movements with high resistance to raise your heart rate, while others decrease the resistance and make you move your body quickly.
Things You'll Need
- Jump rope
- Floor mat
- Dumbbells or resistance bands
Set up a workout area in your home that has a high enough ceiling that you can jump with your arm raised or use a jump rope, has proper ventilation and has a soft floor on which you can jump repeatedly without pain or discomfort. Lay down an exercise mat or large towel to help cushion the floor and keep sweat off wood floors or carpet. Have water, a towel, your cell phone, your iPod or any other creature comforts you want. Remove any items from your stairs if you want to add running stairs to your workout.
Warm up for several minutes with low-intensity movements. Resist jumping right into an intense workout because you are short on time. Jog in place, turn your torso side to side and swing your arms to get blood flowing to your muscles and coordinate your heart, lungs and other muscles for maximum efficiency.
Begin your 30-second circuits once you are warmed up. Exercise at 40 percent to 70 percent of your maximum intensity during each exercise, taking only short 15- to 30-second rests between each exercise, recommends fitness expert Fabio Comana.
Alternate high-resistance exercises with low-resistance exercises. Start with running in place, then move to pushups, jumping jacks, and then pullups. Alternate upper-body, core and lower-body exercises, such as squats, then chin-ups, crunches, lunges, biceps curls and bicycle kicks. Include these exercises as well as running stairs, burpees, mountain climbers, core exercises, dips, butt kicks and jumping rope.
Execute high-resistance exercises such as pushups, pullups, chin-ups, dips, and barbell, kettlebell and resistance-band exercises at a vigorous speed, rather than slowly if your goal is primarily calorie burning. Don’t pause between reps, and allow gravity and momentum to assist you as you raise and lower your weights or body weight. Do the exercises slowly if your goal is muscle building or improving muscular endurance. Leave a pause between raising and lowering yourself or a weight.
Cool down after your workout for at least five minutes by walking slowly to let your heart rate and breathing revert to normal. Resist the temptation to maximize your calorie burn by exercising hard right up to the end of your workout. Finish every workout with stretching. Move your muscles slightly past the point of their normal range of motion and hold the stretch for 20 to 30 seconds.
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