Have you seen the infomercials for the Insanity workout DVDs? This at home workout uses a variety of plyometric drills allowing you to burn up to 1,000 calories an hour! Get similar results with our seven step at home circuit workout! Designed to engage as many muscles as possible, this workout will help you burn tons of calories in a short amount of time!
To complete this circuit workout do the following exercises in order by completing as many reps as you can in 60 seconds. Move through all seven of the exercises completing as many reps as you can for 60 seconds each. Once you complete the entire circuit take a rest for a minute or two before repeating the circuit for a total of two or three times.
Start by standing with good posture. Your feet should be hip to shoulder width apart, and your arms should be at your sides. Take a big step forward, keeping upper body as straight as possible. Lunge until your front thigh is parallel to the ground and your back knee is close to the floor. Both knees should be bent at approximately 90 degrees. Return back to the standing position. Continue alternating legs.
Squat down, as if you are about to squat with a heavy load, with your hands behind your head. Descend into a parallel position and then drive up as high as possible, making sure to consciously push as hard as you can through your ankles, knees, and hips. When landing, absorb the jump by landing on the front half of your feet and then sinking back onto your heels as your hips descend into the next squat.
Burpee with Push-Up
Begin in a squating position with hands on the floor in front of you. Kick your feet back to a pushup position. After you kick out your feet to a push-up position, do a full push-up. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. That’s one rep.
Perform a half squat , then jump upward driving both arms forward wrapping your hands around your knees, as your pull your knees toward your chest. Then land in the half-squat position. Return to the starting position.
Stand with your feet a few inches apart and your arms at your sides, then simultaneously raise your arms out to the sides and over your head, and jump your feet out so they are slightly more than shoulder-width apart. Without pausing, quickly reverse the movement. Repeat.
Start in a pushup position with your body in a straight line from your head to your heels. Keeping your arms straight and core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T; your right foot should now be on top of your left. Pause for three seconds, then return to the starting position and repeat on the other side. That’s one rep.
Sit on the floor with your legs in front of you, knees bent, and heels lifted a few inches into the air; lean back at a 45-degree angle and extend your arms straight in front of your chest, palms together. Slowly rotate your torso to the right, pause, and then rotate to the left. Continue alternating.