Quick weight loss workout to help YOU Lose 15 pounds fast


Uploaded by inshape4u on 24.06.2008

Transcript:
I'm about to show you a fast weight loss workout that's going to help you
burn a lot of fat real fast, and this workout will help you get a flat
belly and build a six pack. Plus, you'll build nicer looking legs and a
firmer upper body, so you'll look good naked from head to toe.
Okay, here's the workout you're going to do to lose weight fast. First,
you're going to 15 weighted jump squats using a pair of five to 15-pound
dumbbells. The jump squats help tone up all your leg muscles including your
butt, hips, and thighs. If doing squat jumps is too hard, you can do 15
regular weighted squats with or without a chair.
After you do 15 weighted jump squats, put your dumbbells down and take a
one-minute rest. Then you're going to do 15 body weight-only jump squats.
If doing this is too hard, you can once again do 15 regular squats with or
without a chair. If you can't do all 15 weighted or body weight-only jump
squats without getting real tired then just stop. Take another quick one-
minute break, and then keep going them until you've done all 15 jump
squats. After you've done 15 body weight-only jump squats, take another one-
minute rest.
Then you're going to crawl on your hands like this for 100 feet. Make sure
your knees or legs never touch the floor while crawling on your hands, and
don't forget to place a towel or a mat under your toes so you can crawl
across the floor. If crawling on your hands is too hard, then crawl on your
hands and knees.
Since you may not have 100 feet of space to crawl, just crawl back and
forth with whatever space you have until you've crawled a total of 100
feet. If you don't have much space to crawl in, do abdominal planks and
hold that position for one to two minutes. This exercise really works your
lower abdominal muscles, and if you can't crawl 100 feet without stopping,
then crawl 25 feet at a time while taking shorter, 30-second to one-minute
breaks until you've crawled 100 feet.
After you crawl 100 feet on your hands, you're going to stand up and go
right into doing 100 jumping jacks. If you can't do all 100 jumping jacks
without stopping, then just do about ten or 20 at a time while taking
shorter 30-second to one-minute breaks until you've done all 100 jumping
jacks. After you've done 100 jumping jacks, stop and take a one-minute
break.
Then you're going to do 20 pushups like this using a pair of five to 15-
pound dumbbells. Each time you finish a pushup, pick up one of the
dumbbells by doing a back row, and after you've picked up the dumb bell,
you're going to do a tricep extension. You're going to alternate doing this
on your right and left arms every time you do a pushup, so you'll end up
doing ten of these on each arm as you do 20 pushups.
This exercise is going to help firm up your chest, and it'll help you get
rid of arm and back fat by giving you firmer arm and back muscles. If you
have a hard time doing pushups, then do your pushups on boxes and as you
get stronger you can lower the height of the box until you get strong
enough to do a full pushup. You can also do regular pushups if using the
dumbbells is too hard for you. If you can't do all 20 pushups without
stopping, then just do about three or five at a time while taking one-
minute breaks in between until you've done 20 pushups.
After you've done 20 pushups, stand up and go right into doing 100 ski
steps. If you can't do all 100 ski steps without stopping then just do
about 10 or 20 at a time while taking shorter 30-second to one-minute
breaks until you've done all 100 ski steps. Then after you've done 100 ski
steps, take a two to five-minute break, and repeat this workout one to
three more times.
After you've done this entire workout circuit two to four times, you're
going to finish your weight loss workout by doing only one ten to 20-minute
interval workout. Go to nowloss.com/i to see how to do interval workouts to
burn fat faster. But first let's quickly go over the workout again so you
can see how to lose weight faster.
First, you're going to do 15 weighted jump squats. Then you take a one-
minute rest, and then you're going to do 15 body weight-only jump squats.
Take another one-minute break and then you're going to crawl on your hands
for 50 yards. Without taking a rest, you go right into doing 100 jumping
jacks. Then you take a one-minute break, and then you do 20 push-ups.
Without taking a rest, you go right into doing 100 ski steps. After you've
done 100 ski steps, take a two to five-minute break and do this work out
again one to three more times. Finally, after you've done this entire
workout a total of two to four times, you're going to do only one ten to 20-
minute interval workout. Go to nowwloss.com/i to see how to do interval
workouts to burn fat faster.
Here are five ways you can burn even more fat with this workout. You can
rest less between exercises. You can do more than 100 jumping jacks or ski
steps. You can crawl on your hands for more than 100 feet. You can use more
weight when doing your pushups and weighted squat jumps. Or you can do more
than 15 body weight squat jumps.
It may take you 25 to 50 minutes to do this workout circuit two to four
times, plus the one interval workout at the end. You should only do this
weight loss workout no more than three times a week. Depending on how much
you weigh and what type of diet that you're on now, you can expect to lose
up to four pounds a week with this fast weight loss workout.