Shed saddlebags and inner-thigh bulge with this super-effective workout. It combines cardio with lower-body moves to keep your heart rate elevated while you develop strong, metabolically active lower-body muscles. The best thing is that you can do this routine basically anywhere – especially in the comfort of your own home.
Start stocking up on mini skirts, short shorts, and teeny bikinis because you’ll be ready to show off your hard work, I mean hard body in just 4 short weeks.
How this workout works: Do each exercise with the recommended repetitions (or more if you can handle it) back to back with no rest. Repeat the entire circuit up to 3 times total with maximum a minute rest between exercise. Perform this workout at least 3 times a week on non-consecutive days for best results. Good luck.
1. Burpees (15 reps)
Step 1: Stand with your feet hip-width apart and your hands tucked behind your head with elbows out.
Step 2: Start with a quick jump then push your hips back, bend your knees and drop down, placing your hands on the floor in front of you.
Step 3: Kick your legs backward so that you’re now in a push up position.
Step 4: Quickly reverse the movement to return to the starting position by bringing your feet back into your hands.
Step 5: Push through your feet and jump up to the start position. That’s one rep.
2. High Knees (15 reps)
Step 1: Stand tall with your core pulled in and your shoulders back. Have your arms bent at your side, ready to move back and forth for more momentum.
Step 2: Keep this posture and raise your right knee as high as you can. Lower it back and repeat with your left leg. If you’re switching quickly, land only on the ball of your foot. Lean back slightly to engage the lower abs.
3. 180 Degrees Jump Squats (15 reps)
Step 1: Stand with your feet hip-width apart. Lower into a standard squat with your back straight and chest up.
Step 2: Swinging your arms back by your hips. Quickly jump up and over to the right, turing your body 180-degrees mid-air. Swinging arms in front of you for momentum.
Step 3: Land in squat position, swinging arms back by hips. Hold and repeat on the other side.
4. Mountain Climbers (1 minute)
Step 1: Get in a push up position. Your body should be in a straight, diagonal line from your head to your toes.
Step 2: Raise your right knee toward your chest.
Step 3: Kick the right leg back as the left leg comes forward. The feet only touch the floor when they return to the back.
Step 4: Alternate legs quickly for 60 seconds.