WORKOUT IN 8 MINUTES TRAINING PROGRAM
– This 8 minute workout program follows the same concepts of high intensity interval training made wildly popular by the 7-Minute Workout in the Wall Street Journal last year Keep in mind the workout is not meant for beginners necessarily although it only takes 8 minutes. Beginners should rest longer between sets or modify movements. Equipment Needed: Mat
Target audience: Anyone looking to tone up without having to hit the gym or spend lots of time doing it. This is great for those who have no time to exercise.
High intensity interval training produces results. It helps increase the calorie burn per minute that in turn helps increase the after burn of calories post workout.
The key is moving from lower intensity exercises to higher intensity exercises that target the major muscle groups of the body.
This routine does not feel good if you’re doing it right. You should be out of breath and pushing yourself to the next move. The good news is, however, that it’s over in no time! 8 Minute Workout – Perform each of these exercises for only 30 seconds.
Jumping rope - With or without a real rope, jump with both feet.
Mini Split Squats Start with feet together and take a small step forward, bending knees while pushing hips back and touching ground to a runner's starting position. Step back and stand tall. Repeat other side
Right Step Back Lunges - Step backwards into a lunge then bringing feet together
Left Step Back Lunges - Step backwards into a lunge then bringing feet together
Squat Jumps - Start with feet shoulder width apart and sit back into a squat than swing arms upward and jump.
Med Ball Slams - Start standing with med ball in hands and reach high overhead. Hold at the top then slam the ball to the ground using your entire body to propel the ball.(Be careful of the bounce that the ball doesn't hit your face).
Mountain Climbers - Start in plank position ( push up) with arms straight. Keep hips high as shoulders and hips tucked under. Alternate brining your knee to chest and return to plank position.
Plank Rotations - Start in plank position ( push up) with arms straight. Keep hips high as shoulders and hips tucked under. Turn hips to the side and reach right hand toward ceiling. Return to center and repeat on the left side.
Plank Feet Taps - Start in plank position ( push up) with arms straight. Keep hips high as shoulders and hips tucked under. Tap right foot out to the side keeping hips from moving, then bring back to center. As you progress, lift leg to side instead of tapping.
Burpee Jumps - Start standing and place hands on floor while jumping back into a plank position. Jump knees back to squat and then stand up and jump. Push Ups
Bridge floor - Start with hands wider than shoulder and lower to elbow height. Start lying face up with feet on the floor Lift hips while keeping the rib cage close to the ground.
Crunches -Start with hands behind head and knees bent facing up on the floor. Curl the chin upward towards the chest and hold 3 counts then slowly lower.
Swimming - Start on belly and lift right hand and left leg slightly off the floor. Don't arch the lower back but keep belly pulled into spine. Lower to ground and perform with left hand lift and right leg lift..
Side Elbow Plank Right - Balance on right elbow in plank position Side Elbow Plank Left Balance on left elbow in plank position