The Total-Body Blast Workout for Rapid Weight Loss- Here Is What To Do

Learn more about ‘The Total-Body Blast Workout for Rapid Weight Loss’ You’re probably already aware that a comprehensive weight loss regimen must include exercise. The best combination for building a lean, shredded figure and losing holiday weight is weight training and exercise.

But if you’re like the majority of people today, scheduling a weekly workout that takes up a lot of your time is unrealistic. I’m talking about high-intensity interval training (HIIT). The ultimate total-body blast workout for quick weight reduction has been put together. Prepare for some intense activity throughout your upcoming workout since this plan produces results.

Some of the most beneficial aspects of strength training and aerobic fitness are combined in HIIT. It’s called high intensity for a reason, but beware! A good HIIT workout is quick, intense, and effective. The good news is that the danger of injury is relatively low while executing an HIIT circuit with dumbbells and bodyweight exercises while utilizing excellent technique.

 

The Total-Body Blast Workout for Rapid Weight Loss- Here Is What To Do
The Total-Body Blast Workout for Rapid Weight Loss- Here Is What To Do

 

The circuit that follows comprises of four movements that together work a wide range of key muscle groups across your whole body. Use weights that allow you to create a rhythm while also giving a solid challenge as you carry out each exercise for 30 to 45 seconds.

After finishing each set, take an equal amount of time to relax before starting the following exercise. Following completion of the full round of all exercises, take one to three minutes to relax, take a glass of water if necessary, and then do two to five more rounds.

 

Squats

woman holding dumbbells doing a squat and demonstrating workout for rapid weight loss at gym
woman holding dumbbells doing a squat and demonstrating workout for rapid weight loss at gym

 

Squats, the king of all leg exercises, are a fantastic method to target your glutes, quadriceps, and hamstrings while receiving a serious aerobic workout when done as part of a circuit. Squats may be performed with only your body weight or with the help of one or two dumbbells for more resistance. Jumping after each rep of an intense squat is another option.

Start by standing with your feet hip-width apart and execute squats from there. Put your hips back and lower your body till your thighs are parallel to the floor by bending your knees. In order to go back to the beginning position, drive through your feet. Repeat to the desired duration.

Overhead Presses

man on beach demonstrating overhead press exercise workout for rapid weight loss
man on beach demonstrating overhead press exercise workout for rapid weight loss

 

With this workout, your core must be kept stable as your shoulders and triceps are worked. Make sure to use a weight that is on the lighter side that you can handle with good form for the whole interval time while performing dumbbell overhead presses in a circuit.

Start by standing with your feet hip-width apart and a dumbbell in each hand, held at shoulder height, to execute dumbbell overhead presses. Dumbbells are raised aloft and gently brought together at the top. Do not let your lower back arch; instead, keep your core tight. Go back to the beginning place. Repeat to the desired duration.

Double Arm Rows

fitness woman performing dumbbell double-arm bent-over rows
fitness woman performing dumbbell double-arm bent-over rows

 

Dumbbell rows work the muscles in your upper back, including the lats, rhomboids, and biceps. Since the weights won’t be heavy enough to need a bent-over row bench configuration, performing double-arm rows is a smart way to include rows into a circuit program.

Start by standing with your feet hip-width apart and a dumbbell in each hand at your sides to execute double arm rows. When your upper body is at a less than 45-degree angle from the ground, hinge forward at the hips while keeping a braced neutral spine. Holding the dumbbells, extend your arms straight.

Driving your elbows up toward the sky, row the dumbbells upward, pausing until your upper arms are parallel to your body. Dumbbells are lowered while you remain stooped over. Repeat to the desired duration.

Burpees

man demonstrating burpees exercise
man demonstrating burpees exercise

 

Without burpees, no bodyweight HIIT circuit is complete. This workout tackles your core, quads, glutes, calves, chest, shoulders, and more with a full-body, powerful action. The ideal approach to execute burpees is to get into a rhythm and let the movement’s inherent bounce drive you ahead. In the end, pausing between each step is more exhausting.

Start by standing with your feet hip-width apart and begin the burpees. Kick your feet back and quickly lower your body to a plank posture. Return as soon as possible to the starting place. Utilize the momentum when you land in the beginning position to jump up and reach overhead. Take use of your momentum by starting the following rep as soon as you touch down after the leap. Repeat to the desired duration.

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