julie diamond's quick calorie blast

_DSC8164
_DSC8164

"Sometimes we only have a quick 10 minutes to get in a sweat. When that's the case, explosive moves are the way to go. Consistency and high intensity will give you the biggest bang for your bum (so to speak)!" - Julie Diamond

Julie's Quick Calorie Blast Workout

1.  Jumping Jack w/8-12lb. Medicine Ball or Free Weights (20 reps)

Begin standing upright, feet shoulder-width apart and medicine ball held at your chest. Jump up, extending your legs outward and pushing the medicine ball up over your head For added difficulty, extend the medicine ball to the right on your next jump, then the left, and then back to center.

standing med ball
standing med ball

2.  Squat Curl and Press with 8-12lb. Medicine Ball or Free Weights (20 reps)

Begin in squat position with free-weights at your sides or medicine ball lowered between your knees. Come to a standing position, curling your weight of choice towards your chest, then press up towards the sky.

Squat-Curl-Press
Squat-Curl-Press

3.  Single Arm Row or Kick Back in Plank Position (15 reps on each side)

Begin in plank position. If rowing, bend your right arm lifting your weight up until your tricep is parallel with your body. If kicking back, keep right arm straight and extend weight directly behind so that your entire arm is parallel with your body. Repeat the same exercise with your left arm.

Plank-Straight-Arm-Kickback
Plank-Straight-Arm-Kickback

4.  Squat Jump (10-15 reps)

Begin in squat position with arms extended back in airplane position. Jump vigorously upward extending arms overhead. Return to squat and repeat.

squat jump
squat jump

5.  Backwards Lunge With Overhead Press (8-10 reps on each side)

Begin in standing position with free-weights at shoulder height or medicine ball at chest. Keeping your weight of choice in place, bend your right knee and extend your left leg backwards into a low lunge. Pushing off of your right leg, raise your left leg until your thigh is parallel with the ground (in the same movement, extend your arms overhead). Return to standing and then repeat on opposite side.

Reverse-Lunge-Press
Reverse-Lunge-Press

6.  Burpee Push-Up (1 Minute)

Begin in standing position. Squat down towards the floor and bring your hands to touch the ground. Kick your legs backwards to find yourself briefly in high-plank. Bring your chest to the floor and back up to complete one push-up. Finally, spring up from the ground and extend your arms overhead. Repeat.

7.  Triceps Dip (15 reps)

Begin in a reverse table-top with your chest reaching upward and bottom relaxed. Bend slightly at your elbows until your bottom nearly touches the floor, then push back up to starting position. Repeat.

tricep dip
tricep dip

8.  Plyometric Split Lunge (15 reps on each side)

9.  Bicycle Crunch (15 reps on each side)

Begin seated in boat position with your knees bent, feet off of the floor, and hands behind your head. Extend your left leg out, while bringing your left elbow towards your right knee. Return your left leg back to starting position as you extend your right leg out and bring your right elbow to touch your left knee. Continue rotating your legs and elbows back and forth while keeping our feet and shoulder blades off of the ground.*

*The moves above have been demonstrated by Burn 60's Anna Renderer and the help of her FitSugar team.

Want more workouts you can squeeze in between laundry loads? Check out our Burn At Home board on Pinterest!