Workouts for weight loss: 15 to 35 minute HIIT sessions to try now

With hectic schedules and lives, it can be hard to fit in a workout, let alone know which one will give you the best bang for your buck and actually result in weight loss. Anita Mirchandani, certified personal trainer, gave us three different workout plans that anyone can do to lose weight at home, with no equipment needed. Just pick one based on how much time you have and get moving. Plus, she even tells you when exactly to step back and pause for a few seconds for a water break, if you need.

Incorporating an HIIT workout into your daily regime is essential to looking and feeling your best, even if it’s just for 15 minutes in the morning. “If you’re looking for maximum calorie burn, HIIT is by far the best,” says Mirchandani. “It will help you burn fat for up to 48 hours afterwards, helps convert fat to lean muscle, and doesn’t require a long-time commitment since it’s short and sweet, but efficient,” she adds. Losing weight and getting fit has never been faster. What’s your excuse?

WEIGHT LOSS WORKOUT PLAN IF YOU HAVE 15 MINUTES

0:00 – 1:00: Jumping jacks
1:00 – 1:30: Side to side skier. Try to land softly when shifting side to side.
1:30 – 2:00: Forearm plank. Modify to knees if needed; don’t compromise on your form.

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2:00 – 3:00: Bodyweight squat. Arms can go behind or above your head.
3:00 – 3:30: Squat jumps. Pulse downwards for 30 seconds.
3:30 – 4:00: Forearm plank
4:00 – 5:00: Push-ups. Modify to knees if needed; don’t compromise on your form.
5:00 – 6:00: Mountain climbers. High plank position on palms.

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6:00 – 6:30: Burpees. Can modify by not touching chest to floor.
6:30 – 7:30: Alternate step back lunge
7:30 – 8:00: Lunge switch jumps
8:00 – 9:00: Push-ups
9:00 – 9:30: Forearm plank
9:30 – 11:00: Alternate bicycle crunches
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11:00 – 12:00: Burpees
12:00 – 12:30: Forearm plank jacks. Feet jump out and in; keep your back flat.
12:30 – 13:00: Mountain climbers
13:00 – 13:30: Side to side skier
13:30 – 14:30: Bodyweight squat
14:30 – 15:00: Squat jumps. Pulse downwards for 30 seconds.
Calories burned: roughly 250

WEIGHT LOSS WORKOUT PLAN IF YOU HAVE 25 MINUTES

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0:00 – 1:00: Bodyweight squat
1:00 – 2:00: Side lunge. Shift opposite leg out to a lunge; keep knee aligned at 90 degrees.
2:00 – 3:00: Alternate step back lunge
3:00 – 4:00: Jumping jacks
4:00 – 5:00: Squat jumps
5:00 – 5:30: Forearm plank
5:30 – 6:00: Burpees
6:00 – 7:00: High knees in place

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6:00 – 6:30: Forearm plank
6:30 – 7:30: Mountain climbers
7:30 – 8:00: Forearm plank
8:00 – 9:00: Push-ups
9:00 – 9:30: Plank jacks. Modify to forearm versus palm.
9:30 – 10:30 Downward dog to plank. Shift the body back and forth, keep core contracted.
10:30-11:00 Burpees

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11:00 – 12:00: Plank to pike. Using a towel, slide your feet on the towel to pike your hips up towards downward dog position.
12:00 – 12:30: Froggers. Land softly; feet should hit the ground outside palms.
12:30 – 13:00: Lunge jump switches
13:00 – 15:00: Alternating curtsy lunges
15:00 – 16:00: Forearm plank shuffle. Keep your body still; walk your forearms to palms and back to forearms.
16:00 – 17:00: Push-ups
17:00 – 18:00: V sit-ups. Transition the body into a “V” position; keep core contracted.
18:00 – 20:00: Side leg lifts (one min per side). Lie on one side and lift top leg about six inches and back down.

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20:00 – 21:00: High knees in place
21:00 – 22:00: Runners shuffle
22:00 – 23:00: Jump squats
23:00 – 24:00: Burpees
24:00 – 25:00: Forearm plank
Calories burned: 330-400

WEIGHT LOSS WORKOUT PLAN IF YOU HAVE 35 MINUTES

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0:00 – 1:00: Bodyweight squats
1:00 – 2:00: Squat jumps shift. Opposite leg out to a lunge; keep knee aligned at 90 degrees.
2:00 – 3:00: Push-ups
3:00 – 4:00: Glute bridges. Lift one leg in the air for a challenge while pulsing upwards.
4:00 – 5:00: Burpees
5:00 – 5:30: Forearm plank
5:30 – 6:00: Mountain climbers
6:00 – 7:00: Running in place

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7:00 – 8:00: Side to side jumps
8:00 – 10:00: Alternating step back lunge
10:00 – 11:00: Forearm plank
11:00 -12:00: Dancing bear. Keep knees together; slide feet on a towel to below your hips, hover and slide them back.
12:00 – 12:30: Burpees
12:30 – 13:00: Plank jacks
13:00 – 14:00: Downward dog to plank. Shift bodyweight back and forth.
14:00 – 15:00: Alternating bicycle crunch
15:00 – 16:00: Boat pose. Extend legs or modify by bending knees.
16:00 – 17:00: Mountain climbers
17:00 – 19:00: Side lunge, alternating sides
19:00 – 20:00: Chair pose

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20:00 – 21:00: Plie squat. Make sure your feet are wide.
21:00 – 22:00: Froggers
22:00 – 23:00: Forearm plank
23:00 – 23:30: Side plank left
23:30 – 24:00: Side plank right
24:00 – 25:00: Squat jumps
25:00 – 26:00: Rower sit-ups
26:00 – 27:00: Jump rope. Pretend to hold a jump rope and land softly on your feet.
27:00 – 28:00: High knees
28:00 – 29:00: High kicks (kickboxing style)
29:00 – 30:00: Side to side skier

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30:00 – 31:00: Downward dog split knee to chest right leg
31:00 – 32:00: Downward dog split knee to chest left leg
32:00 – 33:00: Mountain climbers
33:00 – 33:30: Forearm plank jacks
33:30 – 34:00: Forearm plank
34:00 – 35:00: Child’s pose curl. Start in child’s pose, stretch your palms forward and curl into cat position.
Calories burned: 500 plus

New year, new you? Want to get fit, start eating better or give your body a health overhaul? Expect a new wellness story, covering everything from trending diets to new workouts and everything in between in our 31 Days To Fitness series, every day of January

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