5 Minute Fat Shredding Workout. Get in Shape for Summer!

Get ready to have fun in the summer sun! Our shredding Tabata workout will make you sweat in 5 min.  And you need no equipment, just your body.


Tabata is the most famous scheme among HIIT workouts as it’s short and highly effective. So, get a mat and start melting that fat!

Five Minute Tabata Workout

Work: 20 seconds

Rest: 10 seconds

1) Jump Lunge

• Start Standing in a lunge position.
• Push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge. Repeat this movement changing your legs.

2) Army Crawl Plank

• Start in a plank position with your shoulders over your wrists.
• Bend your left arm and then your right to get into forearm plank position.
• Lift your left and then right hands again to lift back up into plank position. 

3) Jump Squat

• To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up.
• Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor.
• When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible.
• As soon as you touch the floor, immediately repeat the exercise once again.

4) Pike Pushups

• Start in a push-up position, walk your feet toward your arms until your butt is pointing up in the air.
• Place your hands directly under your shoulders, keeping your elbows extended.
• Bend your elbows to lower your forehead toward the ground, stopping just before it touches. Go back to the starting position.
• For more advanced trainees here is Exercise Ball Pike Pushup.

5) Burpees

• Put feet shoulder-width apart.
• Lower your body into a squatting position, placing your hands on the floor in front of you.
• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
• Do a push-up. Bring your chest back up.
• Stand up, and then jump into the air while clapping your arms overhead.

6) Mountain Climber

• Come to a hands and knees position on the floor with your toes pointed toward the floor.
• Your hands should be slightly ahead of your shoulders and your fingers pointing forward.
• Bring your left foot forward and place it on the floor under your chest. Your knee and hip are bent and your thigh is in toward your chest.
• Lift your right knee off the ground, making your right leg straight and strong. Your right toes are tucked under, heel up.
• Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.
• Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions.

7) Bicycle Crunches

• Lie on your back with your knees bent and your hands behind your head.
• Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground.
• At the same time, move your right elbow toward your left knee so that they meet in the middle of your body.
• Switch your position by bringing your left elbow to your right knee.
• Continue as quickly as possible while still keeping your torso raised up off the ground.

8) Plank Jumps

• Start in a plank position with your shoulders over your wrists.
• In a Jumping Jack motion, jump your legs wide and then back together. 

Note: Jump as quickly as you can. Don’t rise your booty.

9) High Knees With a Tap

• Start standing with feet hip-width apart.
• Lift up one knee so that your leg is parallel to the floor.
• Lightly jog with high knees touching each knee with a hand.

10) Shoulder Tap Push-Ups

• Start in a plank position with your shoulders over your wrists.
• Lower your chest towards the ground, bending your elbows.
• Push back up into high-plank position. Lift the right hand to tap your left shoulder at the top and then repeat with the other arm.

Note: If it is complicated to do this exercise from a plank position, go down on your knees and do Kneeling Shoulder Tap Push-Ups.

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7 Minute Workout To Get Your Body In Shape

Follow This 7 Minute Workout Regime For Your Complete Body

We all know that along with your diet, your weight loss also depends on your workout routine. But we also know that with our busy lifestyle it is not possible to hit the gym for workouts. This is why we are bringing a 7 minute workout that requires no special equipment and can be done at comfort your home. These exercises will help you to tone up your muscles, burn calories and get your body in proper shape. Follow these exercises every day in morning to get desired results. Here are the exercises that you must follow :

1. Jumping Jacks

Stand straight with your hands on your sides. Raise your hands above your head and jump as high as you can, spreading your feet twice your shoulder width apart. Jump back to starting position and repeat several times.

2. Push Ups

Lie with face downwards on the floor with your hands on your sides and your feet hips width apart. Lift your body off the floor with your weight on your feet and palm supporting weight of your body. Push your arms and get them straight. Hold the position for 1 to 2 seconds and return back to starting position .Follow 10 reps.

3. Crunches

Lie on your back and bend your knees with feet hips width apart. Place your palms behind your head and engage your abdomen. Lift your shoulders off the floor by 5 to 6 inches off the floor and hold position for second. Slowly return back to starting position and repeat the move 10 times.

4. Squats

To do the squats, stand straight with your feet shoulder width apart. Bend your knees, push your hips outwards and try to bring your body as low as you can. Hold this position for 1 to 2 seconds and return back to starting position. Repeat 10 times.

5. Planks

Get your body in push-up position and ensure that your upper body is in straight line with your toes and elbows slightly raised from the ground level. Maintain the body in this straight line and inhale and engage your muscles. Divide the weight of your body on your legs and contract your hips to increase strength and balance.

6. Lunges

Stand straight with your shoulders slightly pushed back, feet shoulder width apart and hands on your waist. Step forward with one leg and lower your body to get your knees at 90 degree angle, hold the position for 1 to 2 seconds and repeat 10 times on each leg.

7. Side Plank

To do this exercise, lie on your side with your knees bent and your upper body raised from the ground level. Lift your hips off the floor and hold the position for 1 to 2 seconds. Return to starting position. Follow 10 reps.

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6 Moves to Blast Annoying Bra Bulge

Want to get rid of that flesh overflow above or below your bra? The first step in getting rid of bra bulge is to make sure you’re wearing the right size bra, the second is to tone and shapen your upper back muscles.

Here’s a secret the top trainers know: A strong back is not only important for aesthetics, but it’s your best defense against pain, injury, and poor posture for years to come.

Do 1 set of each exercise back to back, with little to no rest in between moves. After the last exercise, rest 1 to 2 minutes, and repeat the full circuit 2 more times (3 times total).

1. Dumbbell One Arm Row

Dumbbell One Arm Row strengthens both your back, biceps and shoulders.

• Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor.
• Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest.
• Hold this position for a count, then return slowly back to the starting position.
• Repeat 12 times.

2. Dumbbell Bent Over Delt Raise

Dumbbell Bent Over Delt Raise is great for your upper back and shoulders.

• Start off standing in front of an incline bench holding a pair of dumbbells in each hand, bending slightly at your knees and keeping your abs tight.
• Bend over slowly until your forehead touches the top of the bench, keeping your arms handing at your sides and palms facing each other.
• Slowly raise your arms out to their sides, squeezing your deltoids on the ascent.
• Once your arms are parallel with the floor, hold for a count while squeezing your muscles then return back to the starting position.
• Repeat 12 times.

You can do this exercise without holding your forehead the top of the bench. Just bent over and keep your balance.

3. Machine Assisted Pull Up

The assisted pull-up machine works the same muscle groups as the lat pulldown, however standing position lets you fire more muscles.

• Start off setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon.
• Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you and lift yourself up towards the ceiling.
• Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count.
• Return back to the starting position.
• Do 12 reps. 

4. T Raises

• Stand with feet hip-width apart.
• Take a slight bend in knees as you shift hips back and lower torso until it’s parallel to the floor.
• Bring weights together and turn palms to face forward. Keeping arms straight, lift weights up to shoulder height then lower back down. Make sure to keep core and glutes engaged the entire time.
• Do 12 reps.

5. Machine Lat Pull Down

Lat Pulldown primarily targets not only the “lats” muscles but also hits the lower and middle trapezius.

• Start off sitting on a lat pull down machine, grabbing the handles with an overhand grip, keeping your knees positioned underneath the padding and feet flat on the floor.
• Once in position, slowly pull down on the handles and bring them down towards your sides, and squeeze with your lat and back muscles.
• Hold for a count then return back up to the starting position.
• Do 12 reps.

6. Inverted Row

Inverted Raws not only build a strong, functional upper back, but also challenge core stability.

• Start off by taking a barbell and placing it on a rack at about waist level.
• Position yourself underneath the bar, grabbing it with a shoulder width grip and keeping your body extended straight out with heels on the ground.
• Flex up with your elbows, pulling your chest towards the bar until you feel a stretch in your middle to lower back.
• Hold this position for a count then return back to the starting position.
• Repeat for as many reps and sets as desired.
• Do 12 reps.

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10-Minute Lower Abs Workout to Get Rid of Your Tummy

Forget crunches – with this lower abs workout you will feel the burn in your core.

Here is the quick, yet intense 5-minutes abs workout version:

Use this abs workout four or five times a week, combine it with cardio and sensible eating and you will get a more toned and slender stomach in six weeks.

Note: when performing lower abs exercises, technique is important:

• Back must be pressed to the floor;
• Engage your abs to avoid lower back injuries;
• Control the motion using your core not legs or back.

Do each exercise for 30 seconds.

1) Leg Raise

• Lay down on the ground with your body in a straight line. Keep your arms by your sides or under your glutes to avoid back arching.
• Lift your feet off the ground, and extend your straight legs up to the sky.
• Slowly lower both legs down at 45 degrees, keeping them as straight as possible.
• Don’t let lower back coming off the ground. This is the point when you have to start raising legs up again.

Modification: To make Leg Raises more intensive, use ankle weights onto your feet.

2) Reverse Crunches

• Lay down on the ground with your body in a straight line. Keep your arms by your sides or behind your head.
• Lift legs and bend knees to 90 degrees.
• Pull knees in toward chest and hold for 2 seconds. Slowly lower legs back to starting position.

Note: Avoid swinging your legs up. Lift your legs controlled, using your abs.

3) Medicine Ball Sit-ups

If you have problems with back, be careful when doing this exercise. If you feel pain avoid it or substitute with some other.

• Lay down on the ground with your body in a straight line holding a medicine ball with both hands above your head.
• Lift legs and bend knees to 90 degrees.
• Raise your torso into a sit-up position simultaneously bringing a medicine ball over your knees.
• Pause, then slowly lower back down to starting position.

Note: Squeeze abs in a sit-up position for a few seconds. Control the motion using your core when raising your torso.

4) Air Bike

• Lay down on the ground with your body in a straight line. Keep your arms by your sides, elbows bent at 90 degrees.
• When raising up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. 
• Lower your body back and repeat on the right.

5) Mountain Climber Twist

• Start in a plank position, legs extended and hands directly under your shoulders.
• Bend your left leg and bring your knee toward your right arm. 
• Move your left leg back to the starting position and your right knee toward your left arm.

Note: stabilize your abdominal muscles and straighten your back.

6) Suitcase Crunch

This exercise can be performed with or without a ball. Use a ball engage not just lower abs but inner thighs.

• Lay down on the ground with your body in a straight line. Keep your arms behind your head.
• Lift legs and bend knees to 90 degrees.
• Simultaneously lift your hips  and your head and shoulders a few inches off the floor, making a crunch. 
• Hold for a few seconds and get back to a starting position.

Note: Raise using your abs. Don’t bring elbows together, keep them parallel to the ground. Avoid making pressure on your neck.

7) Scissors

• Lie on your back with your arms on the floor by your sides, legs straight at a height you can hold without arching your back.
• Take your left leg over your right so they cross, pull them apart again, then bring your right leg over your left to complete one rep.
• Repeat this abs workout 2-3 times with little to no rest between the exercises. Remember to control every motion feeling the burn in the abs. 

Did you like this abs workout? Share it with your friends!

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The 4-minute workout routine that helps you burn fat like crazy

As much effective going to the gym can be, it can be also highly impractical for those who are pressed for time, such as moms of little kids.  The good news is that there are many great workouts that can be practiced at home, yet offer amazing results. One of those workouts is the Tabata workout, which is ideal for those with a tight schedule.

Tabata Workout: Not for the Faint of Heart

Tabata workout is a high-intensity interval training style, developed by a Japanese Japanese Dr. Izumi Tabata. It takes only a couple of minutes of your time, yet it provides amazing results.  As mentioned above, this workout is perfect for those who lack the time to devote to fitness and regular visits to the gym.

Note:  Tabata isn’t a good idea for beginners, as you will be moving fast and trying to do as many reps as possible, which increases the risk of getting injured if you are not careful. Those with any condition that prevents high-intensity exercise also aren’t recommended to practice this workout.

Is Tabata Perfect for Moms?

Moms are always pressed for time as they have tons of tasks to do on a daily basis. Living a wellness lifestyle seems like a full-time job, as preparing healthy food, following a natural beauty routine, and making homemade cleaning products takes a lot of time. However, staying fit is very important as well!

This is the reason why Tabata workout is ideal for busy moms. It takes only 4 minutes in which you get an intense workout and amazing results.

What Is a Tabata Workout?

Simply put, you need to sprint hard for 20 seconds, rest for 10 seconds, and repeat for 4 minutes. Simple as that!

As mentioned in the very beginning, this workout was developed by Dr. Izumi Tabata in Japan, and is known to be superior to other similar exercises. Back in 1996, Dr. Tabata and his team of did a study in which they studied two groups of athletes.  The first group did medium-intensity exercise for longer periods while the other did high-intensity exercise for short periods of time.

The athletes have been observed by the researchers for 6 weeks, and after the trial, it was found that the first group increased aerobic capacity by 9.5 percent and the anaerobic capacity by 0 percent, compared to the second group in which the subjects increased their aerobic capacity by 14 percent and their anaerobic capacity by 28 percent. For those who aren’t familiar with these terms, aerobic refers to how long you can run while anaerobic to the time you can run at maximum effort.

Additionally, the second group exhibited greater improvement in oxygen utilization as well as in lung capacity, while the first group exhibited minimal improvement.

How to Train for Tabata (Hint: Slowly)
Since this workout was designed for elite athletes, an average mom may need some time to adjust.

• Start with longer sprints, with longer recovery time in the meantime
• Try 60-90 seconds of mid-intensity running instead of 20 seconds of all-out running
• Increase the intensity every couple of days
• Start with a minute or two and work your way to 4 minutes

5 Unique Advantages of a Tabata Workout

1.     Burns Fat

It has been scientifically shown that high amount of moderate-intensity exercise alone was very effective at improving oral glucose tolerance….”

2.     Builds Muscle

This exercise provides the muscles with an intense workout.

3.     Short and Sweet

It literally takes only a few minutes of your precious time!

4.     Creates Endorphins

Tabata exercise creates endorphins, which make you happy and satisfied!

5.     Highly Portable

It doesn’t require any equipment or special place to do it.

Other Tabata Variations: Not Just for Runners

Additional workouts to use the Tabata principle with:

• Squats
• Push Ups
• Pull Ups
• Jumping rope

How to Do Tabata, Step by Step

Step 1: Start by stretching:  You need to warm the muscles prior starting with the exercise. The best would be to do the workout in a warmer place, if possible.

Step 2: Get a timer ready:  Set a clock or keep a timer nearby.

Step 3: Run, Forrest, run! Run as hard as possible for 20 seconds.

Step 4: Rest:  Rest for 10 seconds.

Step 5: Repeat:  Repeat the same: run for 20 seconds, rest for 10 seconds.  Repeat 6-8 times, totaling 4 minutes.

Step 6: Cool down:  Stretch once again and sip some water.

How Often Should I Do Tabata Sprints?

Given that Tabata workout is an intense workout, two to three times a week are more than enough. According to the experts, “For the majority of the population, improving longevity and general health can be done by brisk walking for 20 minutes three times a week – and doesn’t involve spending money joining a gym. “

source: http://besthealthyguide.com/

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