5 minute fat-burning workout

For week five 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/pilates 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-intensity 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

Jumping Jacks:
Also called Star Jumps, simply jump your legs to the sides as you raise your hands in the air and back again in quick succession.

TIP: To make it harder, hold your hands at the side of your head.

Squat with Shoulder Press: (just hands or with light weights)
Start in standing position, go down to a low squat with your hands at shoulder level (arms at right angles) as you stand, press the hands straight up overhead.

Abs – Elbow to Knee (Obliques):Slow motion. Lying down, raise your lower legs to ‘tabletop’ (parallel to floor), with hands behind head. Rotate 1 elbow to the opposite knee as you stretch out the other leg. Repeat.

TIP: Keep your shoulders off the floor at all times engaging abdominals.

Pilates – Superman:
Start on all fours (hands under shoulders, knees under hips) then ‘slide’ your opposite arm and leg away from each other until parallel to floor, pause to breath, then lower.

TIP: Breath in to prepare, exhale on movement, core engaged at all times, including Pelvic floor.

anti ageingFollow Rick Hay’s 12 week Anti Ageing Food and Fitness Plan which is exclusively premiering on Healthista.com. The plan is available in full at Xynergy.

Week One
Week Two
Week Three
Week Four

rickRick 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. Follow Rick @nutritionalphys

 

Picture: Lydia Jones

< Back

Also in this week’s magazine

svava-day-5-post-featured-image.jpg
Home workout challenge

30 day fat-burning home workout challenge- Day Five

Are you ready to continue with your fat-burning, sweat busting workout challenge? Day 5 is here and Svava Sigbertsdottir aka The Viking Method is back again with DIY alternatives to use in the comfort of your own home  Like what

collagen-FEATURED-image.jpg
Skin

Could the new collagen diet help you lose weight and get glowing skin?

Absolutely, says bestselling author Dr Josh Axe in his new book, The Collagen Diet

home workout week four FEATURED
Home workout challenge

30 day fat-burning home workout challenge – Day Four

Walking planks, reverse lunges and single leg squats are on the menu today - ready to sweat?

day-2-svava-post-featured-image-healthista.jpg
Home workout challenge

30 day fat-burning home workout challenge- Day Three

Top celebrity trainer Svava Sigbertsdottir continues to keep you on your toes with some serious weight loss and toned core moves in Day 3 of the 30 day home workout challenge

home workout day 2
Home workout challenge

30 day fat-burning home workout challenge – Day Two

Are you ready for day two of our 30-day home-workout challenge with celebrity PT Svava Sigbertsdottir?

11 body hacks this Instagram fitness star wants you to know FEATURED
Weight Loss

11 weight loss hacks this Instagram fitness star wants you to know – clue: they’re not what you think

We're obsessed with celebrity PT Svava Sigbertsdottir, so we asked for her favourite weight loss hacks - they're not only surprising, but seriously straight-talking

Latest Video Series

Healthista-footer

Wellness Weekly

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

Top