Fitness Blender

The most commonly named reason for the vast majority of people who do not make regular exercise a priority is a “lack of time”. Yes, you are busy, really busy - maybe even way too busy, but this butt busting cardio workout that requires no equipment and takes only 8 minutes to complete is going to blow all of your time related excuses out of the water. 8 Minutes is quick; lunch break - baby is down for a short nap – my boss isn’t looking – dinner is almost out of the oven - two commercial breaks of your favorite show quick. And it will go by quick with this fun workout that burns belly fat off by torching calories, bumping up your metabolism, and calling upon muscles that you didn’t know you had.

All of the exercises in this routine are fun, extremely effective, and time efficient. There are just seven bodyweight exercises in this routine, but each of them are a hybrid of at least 2 moves, fused together to bring you the maximum results in the least amount of time possible. Some workouts of this nature focus on the shoulders, or the glutes, or maybe the thighs. In Fitness Blender’s Little Black Dress Workout, there are no muscle groups neglected - think about it; what part of your body do you not want to feel good about while you’re wearing a LBD? These exercises tackle the muscles of the upper body, lower body, and everything in between, all while burning off a decent amount of calories. Here’s a complete breakdown of both the routine; how to do the exercises, where you should feel them working, muscles used, and more.

Those of you who like to combine our shorter workouts together to make a full hour long routine are going to love this 5 minute lower body workout to lift the buttocks. This bodyweight workout requires no equipment. It consists of ten exercises, each done for a short 25 second interval. 25 Seconds may not sound like a long time to do an exercise but I assure you that you will feel these working as you go. In this style of these shorter workout videos of ours, we have a very short transition time in between exercises; just 5 seconds. There is a demo video that pops up in the last few seconds of each interval to show you which exercise you should be prepared to do next.

In the world of Mixed Martial Arts (MMA) being fast and strong is just as important as having stamina and the ability to recover quickly. When many people train for boxing or martial arts fights getting stronger is often the main focus in hopes that an increase in strength alone will help land harder punches. This is true in a sense, however, being able to place multiple medium strength hits will always be better then landing that one “golden” punch or kick, as each hit you land opens up another opportunity to place another strategic punch or kick. The only time you want to focus on strength is if you are aiming for explosion strength (think plyometrics) which also equally focuses on speed, strength and endurance. It does not matter how strong you are if you are slow and tire easily, you will be beat every time. With that said, this program is specifically designed to target multiple aspects of the physical abilities need by a MMA fighter; explosion strength, endurance, speed, and coordination. The routine is set up in two main groups with a short break in between. In each main group there are two subgroups consisting of a one-minute cardio section (we use jumping rope but any bodyweight cardio will do) one-plyometric exercise followed by one-functional strength exercise that targets a similar muscle group. We feel that by combining these aspects into one workout rather than focusing on each individually it most closely represents the demands of a real fight without having to actually fight or do bag work. Keep in mind that this is only one workout and is definitely not all you need to do to get ready for a fight, however it is definitely a good start. Now for all of you out there that are not necessarily looking to train like a boxer and the closest you have come to a mixed martial arts match is kicking someone in the shins during a slap fight in the 5th grade, have no fear; you can still use this workout to focus on weight loss, toning, strength building, cardiovascular endurance, and coordination. Just because you don’t want to get in a chain link octagon and pummel an opponent into oblivion does not mean that training like someone who does, is not going to be beneficial for you, let alone a whole lot of fun. For this MMA training routine you will need any kind of weight (a dumbbell, kettlebell, etc), and a sturdy chair. We use a jump rope all through the routine but if you don’t have one you can easily sub out a bodyweight exercise – think something as demanding as burpees, or high knees, or as easy as jogging in place.

Straight from the North Cascade Mountains, we bring you our short but effective 6 minute Abs & Obliques Workout. This fun core workout is over and done before you know it – you won’t have the chance to get bored but you will definitely feel those core muscles burning by the time you are through. Enjoy the mountain peaks behind me, and be glad that unlike me you are not working against the incline of the slope and will not likely be slipping down the mountainside while you are trying to do your crunches.

This 7 minute bodyweight workout is great for those who want to tax all of the muscles in their body in minimal time, with minimal jarring impact on the joints. High intensity interval training tends to be very high impact; this routine is not. HIIT workouts use moves that tax your body to the extent that you would not be able to maintain that level of exertion for any extended period of time. These exercises are definitely not as cardiovascular challenging as the ones that you will find in our other HIIT workout videos, but this is still a great option for beginners, those who need low impact exercises while recovering from injuries, and those who want to challenge their muscles in a different way than normal on a “recovery” day between tougher workouts. There are just 2 exercises in this routine and you wont need any equipment at all.

Having a rock hard stomach is usually on everyone’s body improvement wish list but getting a good abdominal routine in can sometimes be difficult. This Quick 100 Rep Abs targets the entire waistline making sure that you not only have a toned mid section but that you also have strength, endurance, and coordination. This routine is designed to be used in conjunction with a longer main workout and will bring about the best results when used multiple times a day. For example try doing this routine in the morning after a quick warm up, then later in the day do one of our longer routines to burn more calories, then follow it up with a second round of this quick ab routine. By doing this routine multiple times a day you will not only get an extra calorie burn and boost for your day but you will also continually tell your abs they have to do work so they will stay nice and tight all the time, constantly burning extra calories for you. As with any toning exercise routine, always move slowly through the reps. The slower you go the more calories you will burn and the more toning effect you will get. Remember to suck your stomach in. If you want a flat stomach then you need to tell your abs how to contract. If you let them do what they want you will never get a flat stomach and instead you will always have a slightly rounded belly. Instead constantly (even when not exercising) pull your stomach in so that it is always contracting inward rather than, what those abs want to be doing, contracting slightly outward. Because this is a core routine it does not burn a huge amount of calories but because we have picked exercises that use multiple other muscle groups besides the core, you will burn way more calories than a traditional core workout. You can expect to burn anywhere from 5-10 calories per minute giving you a total burn of around 40 – 80 calories total, which makes it a great metabolism booster without drenching you in sweat. The following is a direct transcript of what exercises and how many repetitions were used in the video.

If you came across this video because you are looking to tone and strengthen your inner thighs then you are definitely in the right place. Unlike most thigh routines this routine intensively focuses on the inner thigh with every exercise using multiple assisting muscle groups in the process, so not only will you tone and shape your inner thigh but you will also get some residual toning throughout the body. This routine is intended to be used only 3 to 4 times per week, using it more than this is not recommended because it is so focused on just one muscle group. Coupling this workout with cardio, abs or upper body routines is a great way to burn extra calories, and help increase fat loss if needed. The following is a transcript from the video of each exercise and what they target.

Losing belly fat is one of the most common fitness goals, but the vast majority of people go about it the wrong way. Doing just situps to exhaustion is not going to flatten out your belly, and flailing back and forth between diets is not going to do you any favors, either. How to lose belly fat and get rid of love handles The first important thing to understand is that you can’t spot reduce fat on the body. You can tone and build size in specific muscle groups but you can’t lose fat from any one particular area. You have to lose fat allover, and that takes a combination of things; cardio, total body strength training, and healthy eating. The emphasis on the strength training component of fat loss is “total”, meaning upper body, lower body, and core – no matter where you are trying to lose fat from, you need a well developed, balanced body structure that is without strength inconsistencies and therefore less vulnerable to injury. As an added benefit, if you focus on this comprehensive strength you will also have a body that burns calories at a higher rate than one that is predominately fat or just skin and bones. For that reason, this abs and cardio workout will be a great routine to pair with one of our longer strength training or toning workout videos. Doing so will increase your workout session’s total caloric expenditure, and help you build metabolism boosting lean muscle (which will help you burn calories at an elevated rate even while resting). Diet is a whole other story, and we could write a few novels worth of words on just that subject. In a nutshell, a lean belly diet is one that is “clean”, or having as few processed, altered foods as possible. Fresh fruits, vegetables, legumes, whole grains, nuts, lean meats, and fish should make up the bulk of your meals. Avoid fake sweeteners, all “diet” products, packaged “health” foods (i.e. energy bars, frozen meals, drinks that are jam packed with preservatives, additives, sodium, and who knows what else), and basically be leery of anything that comes in a package. Make sure you are not taking in more calories than you are burning in order to keep your weight in check.

We filmed this workout outside of our studio, which meant that we had access to no equipment at all. We think that’s a good scenario because it forces us to get creative and to come up with effective exercises that don’t utilize anything except your own bodyweight – which is all that a lot of our viewers out there have to work with. The good news is that when it comes to certain toning and endurance goals, bodyweight exercises are just as good, if not better, than weights or even any of even the most advanced machines out there. All of the exercises in this video can be very easily adjusted in order to be appropriate for any strength level. In the video I have used an elevated surface to do most of the exercises off of; doing these moves on a flat surface would make them more challenging.

We know that you guys like our stark white, distraction free background that we usually film in (aka our single car garage), but sometimes we like to shake things up a bit by filming somewhere new, and there are so many beautiful places in Washington state that we have no shortage of spots to choose from. It helps keep us from going brain dead, editing day in & day out, and it lets us share a little bit of our corner of the world with you. This core workout was filmed in Whatcom Falls Park in Bellingham, Wa Our Ab Workout is short, but because of the fast pace of the routine you will still feel accomplished by the time you are done. These are all dynamic motions that incorporate multiple muscle groups, meaning that the calorie burn will be higher than if you just did simple crunches for the same amount of time.

The HIIT structure of 20 seconds on and 10 seconds off is a great way to keep things fun, interesting and effective during a workout - even if you're not doing high impact exercises. For that reason, we've put together an interval cardio workout that uses only low impact moves, meaning that the even beginners can reap the rewards of metabolism boosting high intensity interval training. Most people think of high impact exercises like jump squats, star jumps, and Burpees when they think of HIIT, but the truth is that HIIT can be relative to your own fitness level. For example, if 20 seconds of marching in place feels difficult to you and by the end of that interval you feel like you can't go on much longer, congratulations; you're officially technically practicing high intensity interval training. It's great because HIIT is incredibly effective, not just at lowering body fat but at quickly increasing endurance, and improving insulin sensitivity and blood sugar regulation, just to name a few of the many benefits. Whether you're new to exercising or you just want to go light on your cardio routine today, we think you'll love this low impact HIIT that uses what we consider the 4 best bodyweight cardio exercises that involve no jumping at all.

Having the time to do a proper workout can be hard to come by so we have put together the best exercises for upper body to get a workout in with the least amount of time possible. To properly use this video you will need a pair of dumbbells for three of the exercises. We have picked 4 different exercises to go though and each has its pros and cons but together they hit the major muscle groups to tone up the arms, shoulder, back and chest.