Build Strength and Burn Calories at home - Urban Fit Crew

Build Strength and Burn Calories at home

Workout out in the home

In this blog I just want to give a simple workout that you can do when you have 10 minutes to spare in the morning or in the evening. Personally I try to do this workout in the morning. Just set your alarm 10 minutes early and then hit the shower feeling fresh and reinvigorated!

The workout here is called Tabata training, after a study done by Dr.Izumi Tabata. He discovered that intense interval training is effective for fat loss as it raises your metabolism significantly enough that you will continue to burn calories long after your workout has finished. The more intense your workout the more calories you will burn.

You can choose which program you want to do from day-to-day and mix it up. You choose the exercise based on the equipment you have and your fitness levels. Here are some examples for you.

Carry out the first block , take 2 mins rest then start block 2

Time Option 1 Exercise Option 2 Exercise
Week 1 30 secs work, 60 secs rest X 8 followed by 2 min rest 1st block -Push ups2nd block – Abdominal Crunch 1st block -Burpees2nd block – Leg raised Ab crunch
Week 2 30 secs work, 45 secs rest X 8 followed by 2 min rest 1st block -Push ups2nd block – Abdominal Crunch 1st block -Burpees2nd block Leg raised Ab crunch k –
Week 3 30 secs work, 30 secs rest X 8 followed by 2 min rest 1st block -Push ups2nd block – Abdominal Crunch 1st block -Burpees2nd block – Leg raised Ab crunch
Week 4 25 secs work, 25 secs rest X 8 followed by 2 min rest 1st block -Push ups2nd block – Abdominal Crunch 1st block -Burpees2nd block – Leg raised Ab crunch
Week 5 20 secs work, 20 secs rest X 8 followed by 2 min rest 1st block -Push ups2nd block – Abdominal Crunch 1st block -Burpess2nd Leg raised Ab crunch block –
Week 6 20 secs work, 10 secs rest X 8 followed by 2 min rest 1st block -Push ups2nd block – Abdominal Crunch 1st block -Burpees2nd block – Leg raised Ab crunch

Other examples of exercise are
1st block -Tricep dips ( on your chair or stairs)
2nd block – Squats
1st block -Jumping Jacks
2nd block – Push ups.

As I said you can mix up exercises, with upper and lower body and change the sequence every other day.

Good Luck

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1 comment
university says October 24, 2014

You can’t always trust that which you read online. However, I do trust you!

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