5-minute-Fat-Burning-Workout-by-healthista.com-main-image.jpg

5 minute Fat-Burning Workout

For week three of your 12-week anti ageing fitness plan, Rick Hay has created an easy 5-minute high intensity cardio workout to get you burning fat

Exercise should be an integral part of any diet plan. We advise that you aim to incorporate movement and exercise into your daily routine, and set aside about 3-4 times a week to do a specific exercise.

This 5-minute fat-burning challenge is easy to do. For 3 minutes, perform high intensity moves, followed by a lower intensity lower of cardio move. Do each individual card exercise as many times as you can for 1 minute (3 minutes total), then the yoga/piilates move for 2 minutes.

If you are a beginner, you can follow the video one time; three times for intermediate, or five minutes for advanced levels. Tailor the level of intensity and amount of times repeated to your individual fitness level. Challenge yourself each week to repeating the exercise or increasing your level of intensity.

This high-intesnity workout is designed to bring your cortisol levels down. It really gets your heart rate up because of the high intensity work involved.

Rick suggests making movement a part of your daily routine. We have composed 5 minute cardio challenges, performing a 3 minute higher intensity program followed by a lower intensity yoga or pilates move. Do each individual cardio exercise as many times as you can for 1 minute (3 minutes total), followed by the yoga/pilates move for 2 minutes. Repeat as often as you like, tailored to your own fitness level. Increase intensity or the amount of times you repeat the workout to keep your body challenged.

THE WORKOUT

Move-by-move breakdown of the video circuit

Plank:
i) on Knees/Elbows (Beginners)
ii) on Toes/Hands (Intermediate)
iii) Elbows to Hands – Alternate (Advanced)

This is a static position, keeping the body in a stiff plank, the ‘action’s to pull your belly button towards your spine and pull up on the pelvic floor (about 20%), hold this position for up to 30 seconds or more if you can.

Tip: Make sure the hips stay low and elbows/hands are under the shoulders.

Static Running:
Assume ‘running position,’ with one leg forward, one back – just move your arms quickly as if you are running very fast.

Tip: Increase intensity by moving the arms faster.

Abs – Legs Raise & Touch Toes:
Tip: Start with shoulders on floor, legs straight up in the air, breath in, as you exhale reach your hands towards toes, lifting shoulders away from the ground, touch toes if possible and pulse.

Do up to five circuits of the above, depending on how much time you have and then move onto yoga (below).

Yoga:
Lie flat, center yourself, rock up to sitting crossed legged, hands in prayer, eyes closed, raise hands to ceiling, stretching up, then lower and repeat.

Tip: Keep your core muscles engaged and keep feet off the floor when ‘rocking’ up.

 

anti ageingFollow Rick Hay’s 12 week Anti-Aging Food and Fitness Plan is currently exclusively premiering on Healthista.com.

Rick Hay’s anti-aging food and fitness plan – Week One

Rick Hay’s anti-aging food and fitness plan – Week Two

The plan is available in full at Xynergy

 

 

rick hayRick Hay is an Anti Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He writes a regular Natural Health and Fitness Blog for Healthista. Picture: Lydia Jones

 

 

 

< Back

Also in this week’s magazine

sarah lindsey FEATURED
Celebrity

9 benefits of weight training this celebrity PT wants you to know

From serious fat loss to an increased metabolism, celebrity PT and former Olympian Sarah Lindsay of Roar Fitness, explains why weight training is just. so. important 

winter essentials featured
Gear

12 winter fitness gear essentials

From the £30 toastie warm jacket to the must have fleece leggings, we have you properly covered in the cold

Postnatal Yoga - a 40 minute routine from super-yogi Hannah Barrett FEATURED
Yoga

Postnatal Yoga – a 40 minute routine for new mums

As part of our exciting new Healthista Expert Collective, top London yoga teacher has a delicious practice for new Healthista mums

Dina's Transformation week 6 FEATURED (1)
Transformations

How to break a weight loss plateau – Body transformation week 6

Dina is half way through her 12 week body transformation and has now lost a total of 6.8 kilos, that's over a stone in just six weeks.

Dina's Transformation week 5 FEATURED
Transformations

What to eat to lose weight – transformation week 5

Dina Hinar has lost almost six kilos in five weeks on her body transformation with trainer Terry Fairclough - here is exactly what she eats to lose weight 

Yoga

Yoga for anxiety – a 20 minute routine from super-yogi Hannah Barrett

This yoga for anxiety routine from yoga teacher Hannah Barrett aka Yoga Girl London takes just 20 minutes and will calm your nerves fast

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top