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Try this full-body calorie blitz!

16 June, 2022 by Expat Living 2 Min Read

https://expatliving.hk/high-calorie-burning-exercises-home-or-gym-full-body-workout/

Burn off those extra pounds with this full body workout from Ultimate Performance Hong Kong. These calorie-burning exercises target all parts of the body and the best bit is, they’ll take you less than 20 minutes. No gym nearby? No worries! You can do this workout at home or from anywhere – no excuses, you can do it!

Exercise #1: Reverse lunge to sumo squat

1. Stand with feet at hip width apart.
2. Step back into a reverse lunge with your left leg. Both knees should be at 90 degrees at this point.
3. While keeping the front foot at a 90-degree angle, bring the back foot back to starting position and assume a wide sumo like stance.
4. Repeat sequence and step back with the right leg.

calorie burning workout circuit from Ultimate Performance
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Calorie burning ome workout by Ultimate Performance
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Full body workout by Ultimate Performance
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Ultimate Performance Fitness - gyms in Hong Kong
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Exercise#2: Alternating mountain climbers to push-up

1. Assume a plank position with shoulders stacked over your wrists.
2. Bring your right knee towards your left elbow, as close as possible, and return back to the starting plank position.
3. Bring your left knee to your right elbow in the same format.
4. When you return back to plank position, do one push-up, lowering yourself until elbows are bent at 90 degrees.
5. Repeat the entire sequence.

1.
2.
Push-up-3
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5.

Exercise #3: Dumbbell deadlift

1. Stand tall with your feet shoulder-width apart, and hinge at the hips.
2. Begin to push your hips as far back as you can, bending forward with a flat back. Lower the dumbbell until your chest is parallel to the ground.
3. Lift your chest to return to standing position.

Calorie burning exercises - Dumbbell-Deadlift-
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Workout for home or gym - Dumbbell-Deadlift-
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calorie burning workout - umbbell-Deadlift-
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Exercise #4: Lateral raise isometric hold

1. Clench your fists into a ball (or use dumbbells) and extend your arms outwards, raising your fists to shoulder height. |
2. Once at that position, hold for one minute and feel the burn in your deltoids.

Full body workout circuit - Ultimate Performance
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Laterallso
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Exercise #5: High knee sprint

1. Begin with your elbows bent at 90 degrees.
2. Raise your right knee and drive your left arm forward, with your right arm back, then alternate – similar to if you were doing a sprint. Do this as fast as you can.

full body workout, calorie burning exercises, Home workout from Ultimate performance -Knee-Sprint
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Full body workout from Ultimate Performance -Knee-Sprint
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Knee-Sprint, calorie burning exercises
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Workout Notes

Ultimate Performance recommends performing these five exercises for one minute each, with a 10-second rest in between each exercise. Then, repeat the circuit two more times (so, three sets in total!).

Ultimate Performance Hong Kong
ultimateperformance.com/hk/

 

See more in our Health & Fitness section!

Tone up with a resistance band workout
Heart health tips for expats


Categories: Fitness Health & Fitness Tags: Fitness Gyms Gyms in Hong Kong Living In Hong Kong Ultimate Performance Hong Kong

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