30 min workout

Try this 30 min workout that requires no equipment just your body, and you can burn up to 350 calories ... Yep thats right so work hard and get the most out of it.

1. JUMPING JACKS 2 min - start with 2 min of jumping jacks to get warmed up

2. SIDE LUNGES x24 - Stand tall holding some dumbells if you want to add a bit of intensity to it. step your right leg out to the side and ben your knew at 90 degrees. As you go into the lung reach your hands down on either side of you right foo and then push off with you right foot and return to start. Repeat on the left side x24 (thats 12 each side)

3.WALKING LUNGES x 30- (use the weights again if you like) step forward with one leg and bend your knee at 90 degress taking the knee at the back almost to the floor. (or to your level) Check your front knee does not go over your front toes. Continue walking with lunge on each side.

4. LINE HOPS X 2 MIN - find a line or place a belt on the floor to create a line. you will hop over the line back and forth for 2 min

5. SIDE PLANK HIP DIP - Lie on your side balanced on the foream and feet (or bent knees if you need to) stack your hips and shoulders ... now slowly lift your hip up as you contract your abs hold for 3 to 5 seconds then lower repeat x 12 to 16 times then swap sides and repeat
(avoid sinking in the shoulders)

6. FAST FEET 2 min - Jog on the spot staying low moving your feet as fast as you can (think like the maniac dance move from flash dance.)

7. TOE TOUCH CRUNCH x 24 - Lie on your back and extend both feet above you, keeping them out long reach up take shoulders off floor to touch your toes with one hand while the other supports your head swap at 12 and use other hand. (make sure you do not pull on your head and neck)

8. Planks x 2 min - Start like you about to do a push up but rest on your elbows.forearms instead of hands. Take a breath in and on the out breath slowly take belly off the floor then hips all the way to your knees and if you need to stay here thats fine. Should you want to go further straighten one leg out onto your toes and with out lifting your butt straighten the other leg out.
(Your butt does not go higher than your shoulders)

This is a abdominal exercise so make sure thats where you feel it.... if you feel it into your back perhaps stay on your knees and work up to toes. (only do this as long as you can hold good form so if its just 30 seconds thats fine too)

Go on give it a go...