Bodyweight Calorie Burner {5 exercises, 10 minutes}

It’s amazing what you can do with just your bodyweight. Repeat this 5 move circuit for a 10 minute, total body burn you can do anywhere, anytime. 

bodyweight calorie burner 5 exercises you can do in 10 minutes or less - www.nourishmovelove.com

If you’re a ‘type a’ group fitness junkie like myself, the thought of being away from my routine 5:45 and 6:30 am classes, leg warmers, remixed playlist and fellow fitgirls during a holiday week can be an unsettling thought. Or if you’re a gym rat, sub the list above with tubs of protein and barbells loaded with plates.

Regardless, the holiday’s can throw a kink in your fitness routine. It’s not convenient to squeeze in a workout between holiday target and trader joe’s runs. I get it. But I’m here to tell you that exercise is not something that is confined to treadmills, dumbbells or ladies decked out in lulu for that matter.

Stay active this week and weekend; in just 10 minutes you can get a full body workout and rev up your metabolism for all those holiday goodies you’ll be consuming later. This 10-minute body weight-only circuit is a super fast and effective way to fit exercise into your crazy holiday schedule.

the workout

complete a dynamic warm up prior to beginning the workout {high knees, butt kicks, jumping jacks}.

perform each exercise for 30 seconds, then move onto the next exercise. try and complete the entire circuit without breaking between exercises. once you’ve completed the entire circuit take a 30-60 sec break and repeat the circuit utilizing the ‘AMRAP method’ {as many rounds as possible}. for a 10 minute workout repeat the circuit x2.

sumo squat hops or sumo squat + reach 

bodyweight calorie burner 5 exercises you can do in 10 minutes or less - sumo squat and reach - www.nourishmovelove.com

  1. start in a wide sumo squat stance, feet wider than hip width distance, heels in and toes out.
  2. with weight in your heels, chest lifted perform a squat; touching the ground.
  3. then explode up, pressing your hip forward and either coming onto your toes as you reach overhead or leaving the ground.

push up + pop up squat 

bodyweight calorie burner 5 exercises you can do in 10 minutes or less - plank to push up pop up - www.nourishmovelove.com

  1. start in a high plank position with shoulders stacked over wrists, core pulled in tight, heels pressing behind you.
  2. then either step or hop both feet up towards your hands into a low squat position.
  3. step or hop back into high plank, perform a push up on knees or toes and repeat.

curtsy lunge + straight leg side kick 

bodyweight calorie burner 5 exercises you can do in 10 minutes or less - curtsy lunge and kick - www.nourishmovelove.com

  1. start standing, feet slightly wider than hip width distance, toes pointing forward.
  2. with weight in your heels, chest lifted perform a reverse curtsy lunge stepping your right foot behind you and to the left so your thighs cross, bending both knees as if you were curtsying. the front thigh should be parallel to the floor, keeping your front knee behind your toes.
  3. stand up out of lunge, with all the weight in your left front heel.
  4. as you come back to standing raise your right leg straight out to the side for a straight leg side kick.
  5. switch sides and perform the curtsy lunge and straight leg kick on the left side.

tricep push up + crescent lunge

bodyweight calorie burner 5 exercises you can do in 10 minutes or less - tricep push up to crescent lunge - www.nourishmovelove.com

  1. start in a high plank position with shoulders stacked directly over wrists, core pulled in tight, heels pressing behind you.
  2. perform a tricep push up on your knees or toes. elbows will graze the ribcage as you lower to the ground.
  3. return to high plank and then step your right foot between your hands and raise your hands up, biceps by ears, into crescent lunge. here the front thigh should be parallel to the floor, keeping your front knee behind your toes.
  4. windmill your arms back to the ground and step back into high plank.
  5. perform tricep push up and repeat crescent lunge on the left side.

mountain climbers

bodyweight calorie burner 5 exercises you can do in 10 minutes or less - mountain climbers - www.nourishmovelove.com

  1. start in a high plank position with shoulders stacked directly over wrists, core pulled in tight, heels pressing behind you.
  2. draw one knee towards your hip. this will be your starting position.
  3. explosively reverse the positions of your legs, extending the bent leg straight and drawing the straight leg in towards your hip.
  4. repeat this climbing motion by continuing to alternate bending and straightening of opposite legs.

bodyweight calorie burner workout: 

perform each exercise for 30 seconds, then move onto the next exercise. try and complete the entire circuit without breaking between exercises. once you’ve completed the entire circuit take a 30-60 sec break and repeat the circuit utilizing the ‘AMRAP method’ {as many rounds as possible}. 
  1. sumo squat hops or sumo squat + reach
  2. push up + pop up squat
  3. curtsy lunge + straight leg side kick
  4. tricep push up + crescent lunge
  5. mountain climbers

*looking for more quick, equipment-free workouts to get you through the holiday’s? check out my travel-friendly hiit circuitjumping jack cardio circuit5 minute holiday hustleplanksgiving core workoutlower body circuit workoutbodyweight burnout, barre amped.

pin this workout

5 move bodyweight burnout -- bodyweight calorie burner 5 exercises you can do in 10 minutes or less - mountain climbers - www.nourishmovelove.com

are you ready to commit to a healthier you in 2016? start today and join a community of women committing to a healthier lifestyle with the nourish + move training program. gear up for my next 4 week challenge starting on january 4th, 2016. 

Commit to a healthier you in 2016! Nourish + Move Training Program and 4 Week Challenge - www.nourishmovelove.com

i want to make sure you’re in the best shape of your life for 2016 — join today and create a body and lifestyle you love!

 

no comments