Take it to the limit - burning fat in less than 30 minutes

Get your strongest summer body with this workout that will build lean muscle mass and burn fat – fast.

WHEN it comes to working out, we like to keep it short and sweet. This high-intensity workout is so efficient that you’ll be done and dusted in less than 30 minutes, but don’t be fooled — it really packs a punch. There’s barely any rest; instead you’ll use skipping as active recovery in between sets of dynamic plyometric moves that’ll really get your heart rate up and whole body — particularly the bigger muscle groups — working hard.

After the workout is over, your heart rate will return to normal, but your metabolic rate will be working to use up calories for long after. Keep this up regularly and you’ll be set to build that lean muscle mass that keeps fat-burn optimal and your metabolism healthy.

HOW TO DO IT:

Alternate a minute of skipping with 30 seconds of each exercise, all performed at high intensity and a fast pace. Once the whole circuit has been completed, rest for 1-2 minutes, then repeat. Stop after 30 minutes.

KIT YOU’LL NEED:

®Skipping rope ® Bench ® Kettlebell LIMIT

SPLIT SQUAT JUMP

Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE

Technique:

* Holding a dumbbell in each hand by your sides, stand with one foot behind you and the other foot slightly further forward than your body.

* Bend both legs to lower yourself as far as comfortable, keeping the front heel on the floor.

* From here, jump both feet off the ground.

* Lower softly straight into another rep.

Perform the allocated reps on each leg to complete a full set.

SAFETY TIP: Keep your hips and shoulders square throughout

KETTLEBELL

Areas trained: GLUTES, HAMSTRINGS, BACK

Technique:

* Standing with a light kettlebell on the floor in front of you, bend at the knees and hinge forwards at the hips to take hold of it by the handle as if you’re doing a deadlift.

* Jump off the floor explosively, extending your body, and land softly to bend the hips and knees again, lowering the kettlebell back towards the floor before going straight into another rep.

SAFETY TIP: Keep shoulder blades engaged as you lower

180 SQUAT JUMP

Areas trained: GLUTES, QUADS, CORE, SIDES

Technique:

* Bend at the knees and hips to lower your bottom out behind you as low as possible.

* From this position, jump up as high as you can and rotate your body 180 degrees mid-air.

* Land softly straight into another squat facing the opposite side of the room, and with the next rep, rotate in the opposite direction.

Alternate directions with each rep.

SAFETY TIP: Keep your chest proud as you lower

REVERSE LUNGE TO HIGH KNEE

Areas trained: GLUTES, HAMSTRINGS, QUADS, BACK, HIPS

Technique:

* Step one foot back and lower into a lunge position until both knees are at roughly 90 degrees and the back knee is hovering just above the floor.

* From here, jump to extend the front leg and bring the back knee up towards your chest.

* Lower from the jump straight into another rep and repeat.

Perform the allocated reps on each leg to complete a full set.

SAFETY TIP: Remain upright and stable throughout

BOX JUMP

Areas trained: GLUTES, QUADS, CORE

Technique:

* Stand with a box in front of you.

* Load up by half-squatting then jump up onto the box and land softly.

* Stand up straight then step back to the start and repeat.

SAFETY TIP: Don’t let your knees collapse in when you land



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