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5 exercises that burn the most calories, according to Sam Wood

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Forget having to spend hours in the gym. Fitness expert Sam Wood, reveals the exercises that burn the most calories so you can get your workout done and dusted in half an hour or less.

30 minutes is the perfect amount of time to get in a solid workout.

However, if your time is minimal, you want to maximise your effort.

A short, bang for your buck workout should consist predominantly of compound movements that work multiple muscle groups, ideally the big ones (like your quads and glutes) to burn more calories in a shorter amount of time.

Here are 5 of my favourite exercises that torch fat, fast:

1. Push-up burpees

Stand with your feet shoulder width apart and arms by your side. Push your hips back and bend your knees, lowering your body in a squat position. Place your hands on the ground In front of you and with your weight on your hands, kick your legs back so you are in a high plank position (like a normal burpee), complete a full push-up, jump your legs back in and jump up, reaching your hands to the sky.

2. Split lunge jumps

Start in a standard lunge position. Lunge down and explode up, pushing off both feet to jump into the air. While mid-air, swap your feet positioning so that your back leg is now in front, and land again in a lunge position. Repeat, alternating legs.

3. Squat jumps

This one’s like a regular squat but with an explosive jump as you come up. Use the power in your legs as you jump, but make sure you land softly to lower down into a squat position.

4. High knee sprint

Lift your left knee to your chest and alternate quickly to bring your right knee to your chest, as if you are running on the spot but with your knees high.

5. Mountain climbers

Start in a high plank position with your hands positioned directly under your shoulders. Draw your left knee in towards your chest, swap and bring the right knee in towards your chest. Alternate between the two at a quick pace.

I like to do 40 seconds of each exercise with 20 seconds of rest in between.

This kind of workout – where every exercise is intense and several muscle groups get an absolute hammering – is not for the faint hearted. See how you go, do the best that you can but one thing I can promise you is that your heart rate will be through the roof and you will burn a lot of calories.

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Fitness

B+S LIVE: Heart-starting HIIT with Sam Woods

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Fitness

Kayla Itsines is giving away 4-weeks FREE access to SWEAT

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Kayla Itsines is offering free access to her fitness and health programme SWEAT for four weeks, so everyone can stay healthy and happy while in self-isolation.

It’s true. The Queen of fitness is opening up her popular SWEAT app to new members for free for an entire four weeks. It’s the perfect news we need right now while we’re all adhering to the government’s strict social isolation and gathering rules.

The Australian personal trainer made the announcement to her 12.4 million followers on Instagram, noting the decision is part of SWEAT’s ‘Stay Strong Initiative’ as a response to the current coronavirus pandemic.

“We’ve partnered with and made a contribution to the COVID-19 Solidarity Response Fund for the World Health Organization powered by the United Nations Foundation. This fund supports the World Health Organization’s efforts to prevent, detect, and respond to the pandemic,” the fitness influencer wrote.

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“It’s SO important for all of us to make our health a priority during these tough times, so to help women across the world stay strong, we’re also giving all NEW members one month of FREE access to SWEAT, and this offer is available for a week.”

The programme usually costs $19.99 per month (or $119.99 for a yearly package), so it’s a pretty sweet saving and a perfect opportunity to try new workouts at home that millions of women – AKA, the #BBGcommunity – around the world already swear by.

SWEAT is globally available via iOS app and online, and offers a curated range of workouts from five leading fitness trainers (hi Kayla, Kelsey Wells, Chontel Duncan, Steph Sanzo and Sjana Elise), meal plans, recipe collections, shopping lists and nutrition tips.

Regardless if you’re looking for HIIT, strength, yoga or even post-pregnancy workouts, you’ll find it all on the SWEAT app.

If you’re keen to give it all a go, all you have to do is register online here or via the app, but you better be quick because this offer is only available for the next week. And if you aren’t a new member but would love to support Kayla’s ‘Stay Strong Initiative’, you can donate to the United Nations COVID-19 Solidarity Fund here.

Now there’s no excuses not to SWEAT.

More essential coronavirus reading:

Read up on what the government lockdown means for you, understand why Aussie doctors are up arms, be aware of the 'hidden symptom' of COVID-19 carriers, prepare yourself for the long-term mental health effects of the pandemic, get your sweat on at home with these free online workouts before reviving your over-washed hands with this DIY balm, and then console yourself with these unexpected joys.

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Fitness

Everyday objects you can use to create your own home gym

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Gyms have closed down to prevent the spread of the coronavirus. Here, fitness expert Sam Wood reveals which everyday objects you can use for a fat-burning workout.

For regular gym-goers, not being able to stick to your usual training routine or have access to equipment might seem like a complete and utter nightmare.

Whilst I can completely understand that there’s no real substitute for a fully functional gym, there are plenty of every day household objects that can be used to create an effective workout. You just have to get creative.

1. Wine Bottles

Social distancing might make you want to crack open a bottle of red more than usual but put the bottles to better use as a substitute for hand weights and prepare to curl that pinot!

Just be careful not to drop them.. or drink mid set.

2. Soup cans/tinned beans

Canned foods are the perfect substitute for hand weights. Feel the burn with high-reps of exercises like bicep curls, shoulder press, tricep kickbacks and hammer curls.

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3. A full backpack or carry-on suitcase

With travel plans out the window, put the bags to good use by doing all of your strength lifts with a packed backpack or carry on suitcase. Squats, deadlifts, pressed and even rows holding the handle can all be done with a backpack or roll on bag.

4. Couch

Chances are your couch will be getting quite the workout if you’re self-isolating so you may as well use it for a real workout too. Glute bridges, couch squats, tricep dips and decline push-ups can all be done with nothing but a couch.

5. Paper Plates

No sliders? No worries. Paper plates reduce the friction between the floor and your foot so a standard lunge can be made even more difficult if you slide forward into lunge and slide, slow and controlled to return to standing. They can also be used for mountain climbers, pikes, single leg knee tucks and single arm wheelbarrows- just to name a few! If these aren’t sturdy enough, go for a good Tupperware lid.

6. Coffee-table book

Russian twists, weighted sit-ups, leg lowers with book held above your head… put those books purposely bought for decoration to good use by incorporating them into your workout.

If you fall in love with home training like so many people do, of course it’s great to make a very small investment in some dumbbells and bands. But if you want to test out training at home with zero spend, these recommendations are a great place to start.

Sam Wood is a fitness expert and founder of 28 by Sam Wood.

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