Some days you simply do not have time for your usual workout. Perhaps you are running late to work or you have meetings from dawn til dusk. Or maybe something totally unexpected comes up and your workout time disappears.

Just because life gets in the way doesn’t mean you have to forfeit your entire workout. If you have just a few minutes, you can obtain real results with just 5-10 minutes of conditioning after your weight training session, plus it gets your heart pumping fast and  you can redeem at least a little of your workout.

Here are 4 fat torching workouts!

#1 KETTLEBELL SWINGS

We use the kettlebell swing with the majority of our members because they are versatile. They are great for improving cardio, lower-body strength, power and overall coordination. In other words, they are probably one of the biggest bang for your buck exercises for fat loss.

Key Points

Make sure all the work is done through your hips and less with the knees

Keep posture strong and tall throughout

At the top position, finish tall with glutes squeezed and legs straight

The kettlebell should never travel higher than your shoulders
Keep your neck in a neutral position throughout the movement
Try 10-15 swings on the minute every minute for 5-10 min

#2 BATTLING ROPES

The battling ropes is a great alternative if your legs are feeling fried out or even if you have a lower limb that’s injured as they can be performed in the kneeling or seated position. They are great for getting your heart rate up and challenging your upper-body. Talk about a win-win.

Key Points

Stay in a low, athletic position throughout

Using just your arms, make quick and even waves with the ropes

Keep the ropes moving together or alternate arms

Start with :15 of work :45 of rest for 6-10 rounds

#3 THE AIR ASSAULT BIKE

The air assault is probably one of the most intense forms of conditioning we use as a finisher to scorch fat. These bikes are great for those who have injuries to their lower limbs as you can put your feet on the pegs (which are are located on the side of the fan) and just use your arms to get your metabolic inferno going!

Key Points

Make sure to warm up for 3-5 minutes before you begin the sprints.

Sprints should be as fast as possible.

The rest period should be a very slow peddle to promote blood flow throughout your body instead of your blood pooling into the legs which can lead to dizziness.

Start with 15 second sprint with 30-45 second rest for 4-8 rounds.

#4 Sled March

Load these up heavy! Due to moving at a slower pace with more weight, you are going to be building some serious lower-body strength while keeping your heart-rate high! These are great for building strength and endurance of your legs, especially your glutes and hamstrings.

Key Points

Keep body at 45 degree angle

Keep arms straight

Leading with knee, one foot at a time to move forward

Maintain a tall and neutral spine

Start with 4-5 rounds of 15-20yds followed by 30 sec rest

 

Your T2X Team.