Cardio

EXPLOSIVE 9 Min Home Workout

EXPLOSIVE 9 Min Home Workout



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Welcome to insanehomefatloss, I’m pumped for this new channel where we’re going to be bringing you two new killer body weight workouts every week. You’ll be able to start doing the workouts right away with no equipment and they’re a great way to burn fat and tone up in just a few minutes a day.

And to kick it off, here’s a simple yet challenging body weight workout you can start off with, I hope you all enjoy.
Here’s how to do the exercises:

LEG RAISE PUSHUPS — Raise one leg in the air and do a pushup as normal. This makes it a lot more challenging, and works more muscle groups than the standard pushup.

AIR JACKS — Just like a jumping jack, except your feet don’t touch the ground on the outside. Flare your arms and legs outwards just like a jumping jack, and bring them back together before you touch the ground.

BODY WEIGHT SQUATS: Put your weight on your heels, and bend at your knees keeping your back straight and sticking your butt outwards. Bend to 90 degrees and come back up if you’re a beginner, if you’re advanced and want to challenge yourself. Go a little deeper but make sure you don’t hurt yourself or pull anything.

JUMPING KNEE TUCKS: Here’s something simple yet brutel. Jump in the air as high as you can, and tuck your knees into your chest. Make sure you land light and not on your heel, practice it and always be safe.

HOW TO PUT IT TOGETHER:

Do each exercise for 30 seconds and take 15 seconds rest, then do it again. I use a Gymboss timer to time my sets, use this or something similar to ensure you aren’t tempted to take extra rest time.

1st 8 sets: alternate leg raise pushups and air jacks (4 sets each)
2nd 8 sets: alternate body weight squats and jumping knee tucks (4 sets each)

And that’s it! Leave me a comment to let me know how you did with the workout, and to let me know if you have any ideas for this new channel.

And if you want more killer body weight workouts like these, subscribe to insanehomefatloss. You’ll get two new quick body weight workouts a week that you can do at home to lose fat and tone up.

What are you waiting for? Start the fat burning now by pressing play.

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We’ll show you how long and slow cardio is increasing this1 hormone that could be causing you to store extra body fat.

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P.S. — Use this link to share the video with your friends on Facebook:


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View Comments (23)

23 Comments

  1. 1DJSkittles

    April 2, 2016 at 12:25 am

    where does a beginner start

  2. benjamin pittman

    April 2, 2016 at 12:25 am

    man she so sexy

  3. Adi Asim

    April 2, 2016 at 12:25 am

    how in the hell does this brainless piece of meat get such hot bitches!!!!!

  4. Egyptian Egyptian

    April 2, 2016 at 12:25 am

    Is each video a daily workout? Like a video per day? 

  5. cozIsezSo

    April 2, 2016 at 12:25 am

    they are easier to watch on mute

  6. TONYLOUIS100

    April 2, 2016 at 12:25 am

    You can't beat cardio circuit training great stuff and thanks for sharing

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    April 2, 2016 at 12:25 am

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  11. DemocracyOfHypocrisy

    April 2, 2016 at 12:25 am

    I like regina's chest workout 😉

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  13. Sanele Maponga

    April 2, 2016 at 12:25 am

    intense but not impossible,I liked it more please! 🙂

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    April 2, 2016 at 12:25 am

    THANK YOU VERY MUCH I LOVE THIS VIDEO

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    April 2, 2016 at 12:25 am

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  21. Matt Cirilli

    April 2, 2016 at 12:25 am

    Hey Mike! Thanks for the awesome videos. They're really helping me tone up. I'm wondering if you can do this workout every day or if you need a day to rest in between?

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