Burn Fat At Home With This Hardcore, Do-Anywhere Workout
By Jen Ator, photography by javi_indy / Freepik
No gym? No problem! Get in shape anywhere with Shaun T’s fat-burning interval plan.
If you don’t have access to a gym, you can still get amazing results in your own home or on the go. That’s why we created No Gym Required, a handy, travel-friendly book of workouts you can do absolutely anywhere with little or no equipment.
One of the workouts you’ll find is this high-energy routine from Sean T, creator of the DVD workout series Insanity. Inspired by his DVD series, Insanity Max: 30, it features heart-pounding intervals designed to spike your metabolism instantly; you’ll also sculpt leaner arms and abs and sleeker, more defined legs and shoulders. Yes, please.
How it works: complete as many reps of each exercise as you can in 20 seconds, resting 10 seconds between each move. At the end, rest 30 seconds, then repeat the circuit, doing as many reps as you can in 45 seconds and resting 15 seconds in between moves. Rest 30 seconds. Finish with as many reps of each exercise as you can in 60 seconds, moving from one to the next without resting.
Want more great do-anywhere workouts? No Gym Required is on sale now at retailers across SA.
Watch one of our WH staffers perform the moves in her room at The Cape Milner Hotel:
The Jump Cross
Stand with your feet hip-width apart, knees bent and fists raised to shoulder height. Jump up, raising your arms overhead; as you land, pivot to the left and punch your right fist in front of you. Quickly return to start and repeat, this time pivoting to the right and punching your left fist. Continue alternating.
Stand with your feet together and bend down to reach your right hand to the floor. In one motion, quickly swing both hands in front of you, elbows bent, and jump to the left; land softly and immediately bend your knees to reach your left hand to the floor. Reverse the movement to return to start. Continue alternating.
Place your hands shoulder-width apart on the floor and extend your legs; raise your hips, keeping your arms straight and back flat. In one motion, lower your hips so that your body forms a straight line and bend your elbows to lower your chest toward the floor. Reverse the movement to return to start.
Switch Kick Punch
Stand with your left foot in front of your right, knees slightly bent and fists raised in front of you, elbows bent. Bracing your core, kick your right foot in front of you, leg straight, while punching your left fist toward your foot. Quickly return to start, place your right foot in front of your left and repeat on the other side. Continue alternating.
Stand with your feet shoulder-width apart and hinge forward at the hips to lower your torso toward the floor, reaching your right hand in front of your left foot. Jump up, bringing your hands toward your chest and crossing your right foot in front of your left; land back in the starting position, this time reaching your left hand in front of your right foot. Continue alternating.
Sit with your legs extended and feet together, knees slightly bent. Brace your core and lean back slightly, with your fists at each side of your chest, elbows bent. Punch your right fist forward at shoulder height, then quickly return to start and repeat on the other side. Continue alternating.