Top 8 workouts for weight loss and body tone for 30 minutes with the weight of his own body (SELF)

Optimal exercise for weight loss at home should be the interval, is short, simple in structure and without inventory. Youtube channel offers a selection of SELF 30-minute video from the Sweat Challenge, which will help you to form a slim toned body.

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Workout from the Sweat Challenge with the same structure and have the following features:

1. This is a circular interval training for a total duration of 30-35 minutes.
2. All classes consist of the following segments: Warm-up, Circuit Burnout, Cooldown. Warm-up and hitch lasts for 4 minutes. Circuit (the circular part) is 22 minutes long and consists of 6 exercises repeated in 3 rounds according to the scheme 45 seconds work / 15 seconds rest. Burnout is an intense 4-minute segment at the end of training.
3. Workout suitable for intermediate level and above. For some of the exercises demonstrates how to 2 choices of difficulty, so the load can be adjusted.
4. You will not need additional equipment, all exercises are performed with the weight of his own body.
5. These workouts are perfect for losing weight and getting rid of problem areas in the upper and lower parts of the body. Almost all classes provide a uniform load on all muscle groups.
6. Perform these exercises 4-5 times a week, alternating between the proposed video (they are all roughly the same difficulty), or do individual videos from this collection for a change.
7. In the workout included the following exercises in different combinations: jumping, squats, lunges, burpees, planks, jumping and running to the rails, twisting, and all kinds of variations of these exercises.

8 Sweat Challenge workouts for weight loss

1. Interval cardio training

This circular cardio workout that consists of alternating vysokogornyh and it’s low impact exercise. You will work out the problem areas and raise the heart rate for fat burning. In the end you will find a very intense burnout.

• Circuit (22 minutes): Plank Jack, Lateral Hop, Bicycle Crunch, Squat Trust, Squat, Mountain Climbers (repeat 3 rounds).
• Burnout (4 minutes): Jack Plank, Squat Trust, Lateral Hop (for 6 repetitions in a circle).

2. Cardio workout with emphasis on the stomach

This circular intense cardio training is done with emphasis on the core muscles. You are waiting for jumps, plank exercises, exercises on the floor press, and in the end – intense TABATA round.

• Circuit (22 minutes): Forearm Plank Reach Out, Burpee, Mountain Climber Twisting, Touchdown Jack, Hip Bridge March, Flutter Kick (repeat 3 rounds).
• Burnout (4 minutes): to Tuck up, Squat Trust (8 TABATA cycles of: 20 sec work / 10 sec rest).

3. Intense cardio workout

But this cardio workout includes more intensive exercise and to include a focus on the side abdominal muscles, core and upper body. Legs and glutes will work during plyometric exercises.

• Circuit (22 minutes): Frogger, Jumping Lunge, Forearm Plank Reach Out, Twisting Mountain Climber, Double Tap, Squat, Bicycle Crunch (repeat 3 rounds).
• Burnout (4 minutes): Plank Shoulder Tap, Oblique Tuck Up (10 reps in 4 rounds).

4. Aerobic-strength training

Despite the name, this workout is not very intense, it is well suited for intermediate level. You are waiting for the shock and it’s low impact workouts and at the end of a very intense burnout.

• Circuit (22 minutes): Mountain Climber, Half-Burpees, Lateral Lunge (R), Lateral Lunge (L), Triceps Push Up, Rotational Forearm Side Plank (repeat 3 rounds).
• Burnout (4 minutes): Air Squat x 40 reps Mountain Climber x 30 reps, Bicycle Crunch x 20 reps, Touchdown Jack x 10 reps, Forearm Plank (10 reps in 4 rounds).

5. Power load without cardio

In this workout you are waiting for a simple strength exercises with the own weight for all muscle groups. You will need a chair for dips, but you can do without it. At the end of training the coaches have prepared an intense burnout.

• Circuit (22 minutes): Reverse Lunge, Tuck up, Push Up, Hip Bridge, Triceps Dip, Squat (repeat 3 rounds).
• Burnout (4 minutes): Squat Thrust, Sit-up, Plank Shoulder Tap (for 6 repetitions in a circle).

6. Aerobic and power load

This training is a mixed aerobic-power load with a focus on core muscles and intense burnout at the end.

• Circuit (22 minutes): Hollow Hold, Mountain Climber, Stationary Lunge (R), Stationary Lunge (L), Oblique Tuck Up (R), Oblique Tuck Up (L) (repeat 3 rounds).
• Burnout (4 minutes): Mountain Climber x 40 reps, Jumping Lunge x 30 reps, Panter Shoulder Tap x 20 reps, Half-Burpee x 10 reps, Hold Forearm Plank.

7. Training for the whole body without cardio

This workout includes exercises for the whole body: arms, chest, abdomen, back, legs, buttocks. You will evenly work the muscles of the whole body by performing strength exercises with the own weight.

• Circuit (22 minutes): Tick up, Push Up, Lunge Pendulum (R), Pendulum Lunge (L), Slow Mountain Climbers, Rotational Forearm Side Plank (repeat 3 rounds).
• Burnout (4 minutes): Push Up, Alternating Jackknives (10 reps in 4 rounds).

8. Exercise for stomach and body without cardio

This exercise will help you work out the muscles and the muscles of the whole body. There will not be cardio, just toning exercises with the own weight.

• Circuit (22 minutes): Hollow Hold, Wall Sit, Alternating Jackknives, Panter Shoulder Tap, Stationary Lunge (R), Stationary Lunge (L) (repeat 3 rounds).
• Burnout (4 minutes): Triceps Push Up, Hip Bridge (8 TABATA cycles of: 20 sec work / 10 sec rest)

See also:

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• Protein for girls: do I need to take and efficacy for weight loss
• Massage roller (foam roller): what is it, what is needed, where to buy

Without equipment, weight loss, Interval workout, Cardio workout