Cardio is out and strength training [1] is becoming the focus when it comes to losing weight [2]. Nicole Aurigemma, MS physiology at Women's Health and Exercise Lab at Penn State said, "Having more muscle is actually beneficial to weight loss," because "muscle uses more energy and thus burns more calories than fat."
Bodyweight exercises are a great way to build muscle [4], and in this workout, you'll be doing variations of plank [5], so you'll not only strengthen your core and upper body, but you'll feel your heart pumping, too.
The Workout
Instructions: Do each of the below exercises for 30 seconds — feel free to hold longer for 45 or 60 seconds, depending on your ability level. After each two-move couplet, rest for 10 seconds. If you do each exercise for 30 seconds, this workout will take you a minimum of just under five minutes, so for a longer workout, repeat this routine two or three times. Get a timer and let's go!
| Couplet 1: |
|---|
| Plank hold |
| Plank jacks [6] |
| Rest 10 seconds |
| Couplet 2: |
| Two-point plank [7] raising the right arm and left leg |
| Two-point plank raising the left arm and right leg |
| Rest 10 seconds |
| Couplet 3: |
| Side elbow plank dips [8] on the right side |
| Side elbow plank dips on the left side |
| Rest 10 seconds |
| Couplet 4: |
| Plank bunny hops [9] |
| Up-down plank [10] |
| Rest 10 seconds |
That's it. Just keep moving and enjoy the burn! Keep reading for detailed descriptions of each move.
Plank
- Balance on the hands and toes with the body in one straight line, hands underneath the shoulders and feet hips-width distance apart.
- Hold for 30 to 60 seconds with the arms locked and belly button pulled in.
Plank Jacks
- Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
- Begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want, for 30 to 60 seconds.
- Rest for 10 seconds.
Two-Point Plank
- Start in a plank position. Move your right leg slightly in toward your center line, and lift your left leg off the ground so your heel is even with your pelvis.
- Keeping your torso steady, reach your right arm forward. Really brace through the abs by pulling your navel to your spine. Hold this position for 30 to 60 seconds.
- Repeat on the other side for another 30 to 60 seconds, then rest for 10 seconds.
Side Plank Dips
- Begin in a side elbow plank on your right side with your heels stacked.
- Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
- Do hip dips for 30 to 60 seconds on this side.
- Repeat on the other side for 30 to 60 seconds. Rest for 10.
Plank With Bunny Hop
- Begin in a plank position with feet touching.
- Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
- To complete one rep, jump your feet back to plank.
- Repeat on the other side and continue alternating sides for 30 to 60 seconds.
Up-Down Plank
- Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Repeat starting with the left elbow.
- Keep going for 30 to 60 seconds, then take a well-deserved 10-second rest and you're done!
