Desperate to keep their fitness isolated, Australians struggling in the gym can burn 200 calories in 15 minutes with a simple home workout created by a leading personal trainer that can be done anywhere without a single device.
Gyms will close at noon on March 23, along with restaurants and pubs under phase two of social distance restrictions, as the federal government wanted to slow the spread of COVID-19 and is expected to reopen only after winter to a peak in cases.
Michael Cunico, national fitness manager at Australian gym chain Fitness First, developed a routine that uses five bodyweight exercises, including squats, crunches and push-ups, to burn 200 calories in just 15 minutes – the equivalent of two chocolate Tim Tams.
You need to walk for 45 minutes, jog for 25 minutes, or cycle at a brisk pace for about 20 minutes to burn 200 calories.
Each exercise is performed without weights or machines and can be done anywhere, in the park, garden or living room, to keep you in shape without ever having to set foot in a gym.
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Fitness First head coach Michael Cunico created a simple home workout that burns 200 calories in just 15 minutes with basic exercises like squats, crunches and push-ups
The routine uses five exercises, including squats, crunches, push-ups, and mountaineers (shown) to quickly burn 200 calories – the equivalent of two chocolate Tim Tams – (stock image)
Mr. Cunico told Daily Mail Australia that fitness trips don’t have to stop just because gyms are closed.
“It’s very important to stay active and on the move, whichever way you like the most,” he said.
It can be as simple as walking for 30 minutes to get in for lunch, or carving out 15 minutes for your morning shower for a quick HIIT [high intensity interval training] session to burn maximum calories. ‘
Here’s how to perform the five basic moves of his fat burning workout.
1. BEAR CRAWLS
Bear crawls are a classic body weight exercise that strengthens arms and defines abs by engaging muscles in the shoulders, lower legs, and abdomen.
Starting on all fours, lift your knees about an inch off the floor, keeping your back flat and your legs hip-width apart.
Move one hand and the other foot forward while remaining low to the ground. Switch sides and repeat with the other hand and foot.
Try to do 15 to 20 explorations every 30 second round.
How to burn 200kcal in 15 minutes
This is a body weight fat burning workout that must be repeated four times to burn 200 calories in 15 minutes.
Take a 10-second rest period between each move and a 30-second break between each round.
WEAR CRAWL SHOULDER CRANE
(Aim for 15-20 reps in 30 seconds)
This move builds your overall strength and improves balance and stability.
Top tips: Keep your spine neutral (no bent backs!) By strengthening your core; keep your shoulders over your hands.
(Aim for 15-25 reps in 30 seconds)
Build on your leg strength while increasing your mobility.
Top Tips: Make sure that your heels touch the ground at all times and that your knees run over your toes. Pull your belly button towards your spine to activate your core.
PRESS WITH ROTATION
(Aim for 8-15 reps in 30 seconds)
Work on the strength of your upper body with this twist on a push-up. It’s also great for your core stability.
Top Tips: If your eyes follow your hands, you’ll find it easier to balance. Don’t forget to keep your shoulders over your hands.
(Aim for 15-20 reps in 30 seconds)
This variation on the hollow trunk alternates between knees and chest. It’s all about your abdominal strength and also improves your thoracic mobility.
Top Tips: Keep your hands under your hips this time (this way, make sure your lower back is flat on the floor), your shoulders off the floor, and your eyes on your toes.
SLOW TEMPO MOUNTAIN CLIMBER
(Aim for 8-15 reps in 30 seconds)
By slowing down this classic cardio move, you’re working on your joint stability and strength.
Top Tips: Engage your abs and place those hips on the floor if possible. Keep your shoulders over your hands.
Source: Fitness First head of fitness Michael Cunico
Bear crawls are a classic bodyweight exercise that strengthens arms and defines abs by engaging muscles in the shoulders, lower legs, and abdomen (image)
2. FROG SQUATS
Frog squats show the glutes and hamstrings, making your legs slimmer and your back extra firm.
Start by standing with your feet slightly more than shoulder-width apart and extending both hands at arm’s length in front of your body. Hold weights in your hands to stabilize yourself if you want to.
Push your hips back while bending both knees in a squat, making sure to bend your knees straight down, never over your feet.
Squat down until your thighs are parallel to the floor. Your fingers should be able to scrape the floor. Slowly push yourself back to a standing position.
Try to do 15 to 25 squats every 30 second round.
Frog squats show the glutes and hamstrings, making your legs slimmer and extra firm behind (image)
3. PUSH UPS WITH ROTATION
A push-up with rotation is a challenging variant of the standard push-up. It works the muscles of the chest, shoulders, arms and core to make arms and abs slimmer and tighter.
Begin a push-up position at the top, with both hands and feet on the floor with your body off the ground.
Do a push-up by lowering your body to the floor and stretching yourself back up.
Turn your body to the right, lift your right arm off the mat and point it toward the ceiling. You must be in a position similar to a side plank.
Return your right hand to the mat back to its original push-up position and repeat the circular motion on your left.
Aim to perform between eight and fifteen rotations in 30 seconds.
WHAT WILL GO TO THE GYM AFTER COVID-19
Experts don’t expect gyms to open in Australia until the end of winter, and they assume they will be forced to follow strict social distance rules.
This could include placing machines around a site to ensure members stay at least 1.5 meters from other gym junkies and to limit how many people can enter at a time.
Australasian College for Infection Prevention and Control President Professor Phil Russo suggested there would be a “phased rollout.”
“It could start with an aerobics class that once had 40 people, it would start with 10 in it,” he said.
Exercise bikes could be spaced at least 1.5 meters apart and gym classes could take less time, he added.
Prof Russo said that the gradual easing of the restrictions should be analyzed over a period of several weeks to ensure that they do not contribute to a further COVID-19 outbreak.
“Those things would be well planned and introduced gradually,” he said. “You want to make sure it doesn’t cause further spread.”
In addition, gyms may need to change their cleaning regimen by cleaning equipment more often.
Peter Collignon, professor of microbiology at Australian National University, agreed that a phased rollout would likely take place.
‘[It would be] A gradual thing that requires respecting physical distance rules for a while and hand hygiene, ”he said.
People with breathing problems should also not use gyms, he added.
To complete a push-up rotation, start a push-up position at the top, with both hands and feet on the floor with your body off the ground and rotate your body with one arm up towards the ceiling (stock image)
4. BIKING CRUNCHES
Bicycle crunches build muscle in the abdomen and lower back, strengthening abs and love handles on the sides of the torso.
Start by lying flat on your back, pressing your lower back firmly against the floor.
Gently support your neck by resting your hands against the back of your head.
Slowly lift your upper body off the floor while raising your knees up and over your torso, making sure they stay parallel to the floor.
Extend your right leg straight and hold it slightly above the ground. Keep your left knee bent.
Squeeze your abs up so that your right elbow touches your left knee. Alternate elbows and knees and do the same with your right hand.
Try to do 15-20 crunches every 30 second round.
5. MOUNTAIN CLIMBS
Mountaineers are a classic bodyweight exercise known to burn large amounts of calories while strengthening your abs and arms.
To start, take a traditional plank position with your hands and feet flat on the floor and weight on your toes.
Engage your core and bring your right knee forward under the chest with the toes just above the ground. Return the foot to the plank position and switch legs, bringing the knee under your chest.
Alternate your legs until you feel like you’re jogging in a plank position on the spot. Make the movement more challenging by slowly lifting the legs, keeping your core engaged at all times.
Aim to perform eight to fifteen movements within 30 seconds.
How to avoid training mistakes
1. Nail the base first
If you’re starting a new workout routine with a complex or weighted move you’ve never tried before, take a moment to try it yourself. Before you start using the routine completely, take the time to master the basics of the exercise in the correct form. If you are doing a weighted squat, make sure you learn how to do a normal squat correctly without weights. Once you master the basics of a move, it will better prepare you to continue it while keeping yourself safe.
2. Record yourself or stand in a mirror
There is no better way to check whether you are doing an exercise or training correctly than to see yourself doing it. That’s when a mirror or recording your workout and looking back helps. This allows you to recognize if an exercise is correct and an opportunity to correct it so that you understand how you are progressing. If you need to understand the correct form of an exercise you are performing, try downloading Fitness First’s Kubo Fit app as it can teach you the proper techniques for a variety of different exercises.
3. View online training from certified trainers
There are an endless number of workouts available online, but to ensure you stay safe and perform all movements correctly during exercise, make sure you do online workouts under the guidance of a certified trainer or PT. PTs can show you first-hand the right way when doing a particular move or workout – just like being back at the gym! Try participating in one of Fitness First’s free digital classes through Fitness First At Home. These sessions are led by our great PTs who will explain every movement in detail so you can be confident that the training will be carried out correctly and safely.
Source: Fitness first