Do This Calorie Burning Workout In Less Than 21 Minutes

Do This Calorie Burning Workout In Less Than 21 Minutes

When it comes to training, I like to keep it simple. After all my name is Simon. It goes with the territory. 

Life is already complicated with work, relationships and everything else that you have going on. It's why I'm a big advocate for not over complicating your fitness. Find something you enjoy doing, do it lots and reap the rewards. It's one of the reasons I love resistance bands. All you need is a few pieces of kit and you've got endless workout options. In addition, they're lightweight and portable. 

The Workout:

We got together with Adelaide based Personal Trainer Tayla Goody to show you a 6 Move Workout with Resistance Bands that doesn't take very long and burns loads of calories. One of the reasons I love workouts like this is that it uses multiple body parts, often at the same time. I like to call these AMG workouts. All Movement Groups. The benefit of this is you're able to use lots of muscles which effectively helps burn lots of calories.

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A post shared by TAYLA GOODY | Trainer & Coach (@taygoodyfitness)

The Workout:

1. Squats with Fabric Loop Band x 12
2. Crab Walks with Fabric Loop Band x 12 each side
3. Squat To Lateral Leg Raise with Fabric Loop Band x 12
4. Squat To Overhead Press with Power Band x 12
5. Band Pull Aparts with Power Band x 12
6. Donkey Kicks with Fabric Loop Band x 12 each side

Complete each exercise one after the other, with 1 minute rest at the end of the last exercise. Do 4-5 rounds and this will tickle the legs and arms for a few days to follow.

How to:

Squats with Fabric Loop Band

1. Start with the band just above your knees. Feet shoulder width apart, hands at your chest or on your hips. 
2. Sit down and back into your squat, keeping the knees behind the toes and the chest upright. Return to the start position. 
3. 10 - 12 repetitions.

Crab Walks with Fabric Loop Band

1. Place the band just above your knees. Begin in an athletic position with your knees slightly bent, hips flexed, looking straight ahead. 
2. Start with the feet roughly shoulder width apart and step laterally. Keeping tension in the band at all times.
3. Complete 10-12 steps in each direction.

Squat To Lateral Leg Raise with Fabric Loop Band

1. Start with the band just above your knees. Feet shoulder width apart, hands at your chest or on your hips. 
2. Sit down and back into your squat, keeping the knees behind the toes and the chest upright. As you push off the ground stabilise on your left leg and raise the right leg laterally against the Fabric Loop Band. As you lower the right leg sit back down into the squat, keeping the weight through the heels. As you push off the ground, repeat on the opposite side. 
3. 10 - 12 repetitions.

Squat To Overhead Press with Power Band

1. Stand on the band, feet shoulder width apart, hold the band with an overhand grip, raise the band to your shoulders and point your elbows down.
2. Slowly sit down and back into the squat position, keeping core engaged and torso upright. Press back up through heels, squeezing your glutes. As you drive upwards, press the band up and fully straighten your arms. At the top of the press lower your arms and sit back down into the next squat.
3. 10 -12 repetitions

Band Pull Aparts with Power Band

1. Stand up straight, hold the power band directly in front of you at chest height, hands roughly shoulder width apart. 
2. Brace core, pull the band apart, squeezing your shoulder blades together as you do so. Return to the start position.
3. 10 - 12 repetitions.

Donkey Kicks with Fabric Loop Band

1. Start in the four point position, hands under shoulders, knees under hips.
2. Place the band around the thighs, just above the knees. Push your left leg back and straighten the leg, keeping the toe pointed down. Return to start position.
3.  10-12 repetitions each side.

   Written by Fitness Warehouse Personal Trainer, Simon Mitchell. 

Simon has a Bachelor of Human Movement, is a certified FMS trainer and has worked in the fitness industry since 2003. Simon started his fitness journey as a trainer with iNform Health and Fitness before moving into commercial radio and then back into fitness with Bodyism in the United Kingdom and Australia. A career highlight was being one of the cast trainers on Star Wars IX - The Rise Of Skywalker.