Exercise Guide
~100 kcal
1 Mile Run (10 mins)
1 Mile Run (10 mins)
VS
~70 kcal
HIIT Protocol (3 mins)
HIIT Protocol (3 mins)
1. Burpees: The Full-Body Fat Melter
This “miracle” move engages the chest, arms, glutes, and core simultaneously. It burns over 10 calories per minute while building explosive power.
- Drop into a squat and place palms on the floor.
- Jump back into a plank and perform one push-up.
- Jump feet back toward hands and immediately explode into a jump.
- Reach for the sky and land softly to repeat.
Target: 20 Reps in 60 Seconds
2. Shadow Kickboxing
A dynamic-static hybrid that heals the heart and sharpens coordination. This burns significantly more per hour than traditional jogging by utilizing lateral movements.
- Stand with fists at chest height, feet shoulder-width apart.
- Half-lunge to the right while striking with your right elbow parallel to the floor.
- Simultaneously snap a kick with your left foot while striking with the left arm.
- Return to center and switch sides with speed and control.
Interval: 45s Effort / 15s Rest
3. Power Knee-to-Chest
This complex move improves muscle coordination and cardiovascular health. It specifically targets the lower abdominal region while keeping your heart rate in the “burn zone.”
- Stretch arms high above your head to elongate the core.
- Powerfully drive your left knee up while pulling both elbows down to meet it.
- Contract your abs at the point of contact.
- Return to start and increase the pace as you find your rhythm.
Duration: 60 Seconds (30s per side)
