Here is a workout that made me burn 368 kcal (according to my Polar heart rate monitor). The workout itself lasts 25 min: 5 rounds of 5 min. Including a warm-up and a stretch, it ended up being around 40 min. I usually burn more calories in a 40-min spinning class (around 470 kcal), but I was still pretty happy with that particular workout idea of mine: the workout feels brutal (duck walk and cobra push-ups are killer), yet stays relatively fun (doing frog jumps and bunny hops).
Advantages of this workout:
– no-equipement (but you do need a timer or a timer app like gym boss)
– easy to remember: 5 moves, each move one after another with little or no rest, 1 min each, performing the entire circuit 5 times. Each move contains the name of an animal. We ‘play’ the following animals: #1 bear, #2 duck, #3 bunny, #4 frog and #5 cobra.
Disadvantages of the workout:
– not very suitable for people who are complete beginners. You can modify the duck walk and the cobra push-ups to make it a bit easier, but even the modified versions of these moves are still challenging.
– not suitable for people with knee problems and for people who don’t have enough flexibility to sit on the floor in a cross-legged position. However don’t worry if you do not have any pre-existing knee injuries, duck walks and frog jumps are fine. Just stop if you feel any discomfort.
The workout consists of 5 rounds of the following circuit:
1 min Bear crawl
Propel yourself on all fours without allowing your knees to touch the ground. Opposite hand and opposite foot move together: reach out with your right hand while bringing your left knee up. Then bring your left hand forward with your right knee. 5 steps forward, 5 steps back.
1 min Duck walk
I got this move from a Jillian Michaels’ video workout. I think it’s a bit heavy on the knee joint but it definitely gets my thighs screaming!
Walk forward without rising up from a deep squat position. Walk back to your starting position. 5 steps forward, 5 steps back. Going backward really hurts :) I switched to the modified version (in the 2nd gif-image) when it became unbearable.
1 min Bunny hops
With your hands on the floor, you’re jumping from right to left. It’s kind of difficult to land softly while maintaining a good rhythm. Try to remember you’re supposed to be a light, cute, little bunny :)
1 min Frog jumps
Doing this move at the gym is a bit ridiculous, but who cares! 5 jumps forward, 5 jumps back. Going backward is more difficult!
1 min Cobra push-ups (or dive bombers)
Instead of beginning in a straight line like a classic push-up, your butt is up, and your arms are straight in a line with your back. Sticking your chest out, swoop your upper body down in an arc so that your chest almost brushes the floor, then sweep your head and shoulders up as high as possible, until your back is fully arched. Reverse the motion pushing your body back (this is the hardest part!) until your butt is up in the air again. To make it easier, try spreading your feet wider than shoulder-width apart.
Modified version: from the bottom position with your back arched, you can simply lift your butt back in the air without properly reversing the entire motion, if that portion of the movement is too difficult or you’re getting tired. I personally cannot do full cobra push-ups with perfect form for 1 minute, so I switched to this version after a few reps.
If you decide to give this workout a try, please let me know how it went in the comments! If you’re using a heart rate monitor, what was the last workout that made you burn more calories than usual?