Work Your Entire Body With Jillian Michaels’ 12-Minute Cardio Workout

Challenging but rewarding, this routine will have you sweating in no time.

If you’re in need of a quick, whole body routine, Health senior fitness editor Rozalynn S. Frazier and Jillian Michaels are here for you. In this video, the two go through a series of moves that focus on stretching, cardio, and strength.

Warm Up

It all begins with a round of butt kicks. Michaels says to keep your knees down and hips forward as you pull your heels all the way up to your butt.

Another dynamic stretch to try is lunging. Lunge forward with your feet hip-width apart, rotating your upper body to the side of your bent knee. Keep your booty tucked under as you move to the other side, and make sure your hips are facing forward for this movement.

One more cardio exercise Michaels recommends before the workout kicks off: high knees. If these are difficult for you, she says to march or jog in place.

The Workout

Open up your legs and arms wide, inhaling deeply so you open your chest too. Keeping your back straight, come down with your right arm while tapping your left foot. Exhale and return to the starting position before moving your left arm down and tapping your right foot.

“We don’t want a static stretch, unless we’re cooling down,” says Michaels. “This is because the body interprets the static stretch like an exercise and it actually inhibits your strength during the workout. Plus, we want to warm the muscles up before we stretch them. So we stretch them with what’s called a dynamic stretch, which is a nice smooth range of motion that isn’t yet loaded with weight.”

From there, go into a plank position. Hold your plank and drop down to a push up, then walk your hands back to your toes. To improve your push up, shift slightly forward and down as you go into the movement. If you can’t do the push up, modify by decreasing resistance with an elevated platform or object.

RELATED VIDEO: You Can Do Katie Austin’s Booty-Tightening Workout in Just 60 Seconds

Now, transition from a plank position on your hands to your forearms. Then slowly lower to the ground, keeping your arms in front of you so you can do “supergirls.” Slowly lift and lower your arms and legs, making sure you keep your shoulders back and down as you lift your chest and knees.

Return to plank for one more cardio movement. Start with mountain climbers, then hold the plank again. Try out plank jacks, going out and in. For more of a challenge, alternate tapping your shoulder with the opposite hand.

Time to recover with a booty exercise! Lie on your back with your knees bent and heels as close to your butt as possible. Lift your tush all the way up into a bridge and all the way down. Focus on creating a straight line from your knee to your shoulder. Take your right leg straight up, lifting up and down. Remember that there’s no need to do this exercise fast. Then, switch legs to do the same move on the other side.

This routine challenged us by mixing things up in a creative and invigorating way. If you’re looking for a way to switch up your usual workout, then this 12-minute cardio blast is for you.

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Get the Most Out of a Minimalist Workout

Not enough time to work out? Not a problem! One of the hottest topics at this year’s meeting the American College of Sports Medicine was reportedly the minimalist workout, or doing quick movements that are more beneficial to the body than long, laborious sessions at the gym.

And while more studies are needed to better understand the impact short workouts have on the body overall, celebrity trainers insist it may be the way to go for a leaner body.

“You can burn more calories with HIIT-style workout, or high-intensity interval training,” explains Jennifer Cassetta, who holds a black belt in VSK Jujitsu and has trained Jenny McCarthy and Bethenny Frankel. “After the workout, for up to a few hours, the length depending on the intensity of the workout, you will burn more calories than you would during a sustained cardio workout.”

Personal trainers all agree that it’s the intensity of the workout and the ability to maintain that high energy from beginning to end that’s key to sweating off the pounds. We asked the pros for their tips on how to get the most from a minimal workout:

Start slowly
“Shorter workouts only burn more calories than longer workouts when the intensity is high enough,” stresses Daniel Meng, the “trainer to the country stars” who h as been working with Kenny Chesney for 12 years. Meng explains that not only does keeping up your energy help you intensify the calorie burn, but it can also lead to excess post-exercise oxygen consumption (EPOC), which he says burns calories after the workout is completed. However, to see maximum results, you must perfect the moves  to avoid potential injuries. “Begin slowly and make sure you master the moves before engaging in a high-intensity metabolic resistance training workout,” says Meng.  Also don’t forget to start with a warm up and end with a cool down.

Give Yourself 15 Minutes
YouTube fitness personality Zuzka Light recommends short, high-intensity workouts for weight loss because not only will it make it easier to motivate someone who doesn’t exercise regularly, but you’ll be able to squeeze it in anytime during the day or night. “Set 15 minutes and promise yourself you will push hard and not stop working until you’re done,” she states. “Incorporate total body cardio exercises, like a burpee, to get the most out of each workout.”

Multitask
“Choose exercises that target multiple muscle groups at once, such as your upper and lower body, which tend to burn more calories,” says Brett Hoebel, a trainer on “The Biggest Loser: Season 11.” He recommends a squat to press, pull ups, pushups, and lunge to curls.

Change it up
Jogging for an hour may seem like a long time, but change it up to get more out of this classic routine. “Start by cutting that time in half,” explains Cassetta. “Then, break the time into intervals. Walk one minute, and then run the next. Keep alternating and get faster on the running intervals. When walking, keep the same pace throughout. You should be sweating more and getting your heart rate pretty high on the sprints.”

Take a break
When doing your cardio, don’t hesitate to give yourself a minute to rest…but only a minute. “If doing cardio, every other minute go full and then recover for a minute,” says model-turned trainer Kristin McGee, who has worked with Tina Fey and LeAnn Rimes. She also recommends adding a yoga burpee or a jump-switch lunge to build strength and keep the belly bloat at bay.

Measure your intensity
“If you work out for less time and do not increase your intensity, you will be wasting your time,” says Hoebel. “A good way to measure your intensity during training is by making sure you are breathless after the set. In other words, you should not be able to have a conversation.”

Say yes to chores
Been procrastinating on that to-do list? Consider making it part of your routine. “A short walk, five minutes of dancing, cleaning, and a light jog with the family dog can inspire the whole family,” says Kamilah Barrett, founder of Heel Hop and finalist on “So You Think You Can Dance.” For every chore you have to complete, add five minutes of non-stop dancing to get your heart rate going.

Keep going…

“Remember that your mind will probably give up before your body will, so quiet that voice inside telling you that you need a break,” says Light. “Just keep moving. It’s only 15 minutes!”

Train like a pro
While it may be tempting to do these high intensity, minimal exercises every day, Hoebel recommends doing them 2-3 times a week at first, and then move on up as time goes on. This will not only prevent injury, but it will also give you enough time for your body to recover.

“Make sure you have eaten two-to-three hours prior to stabilize your blood sugar and then eat within 30 minutes after you work out,” he advises. On your “days off,” consider trying a new low-intensity workout to keep you motivated.

This article originally appeared on Fox News Magazine

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5 Power Lunges for Killer Glutes

These moves come to you from four top Daily Burn 365 trainers. For a new, 30-minute workout every day, head to DailyBurn.com/365.

Now that spring has finally sprung, you might be itching to run your first 5K or break a new personal record at your next half-marathon. While it’s true you need to mix up your paces to run faster, doing lower-body exercises, such as power lunges, helps you run more efficiently and carry you through longer runs. When you’re at the last leg of your race, your mind and heart will thank your hamstrings, glutes, and calves for helping you cross the finish line.

And that’s not all. If cardio isn’t your thing, lunges will bring the heat in other ways. Hello, mobility and power! Lunges will also help improve your coordination and balance since the move is broken down into single-leg components. Plus, you don’t need any equipment to fit these lower body moves in and reap the benefits.

“Lunges strengthen your lower body, including the glutes, hamstrings and calves,”says Daily Burn 365 trainer Gregg Cook. “But what makes lunges different from a squat that it challenges your balance. You have a broader base for support with a squat, but with a lunge, you have a split stance, which makes it inherently more difficult to balance,” he says. “Lunges are also more dynamic, and your body needs to re-adjust to absorb the body weight and figure out where it is in space.”

Here are some beginner-friendly power lunges to get started.

RELATED: 9 Reasons Not to Skip Leg Day

 

 

 5 Lunges for Stronger Legs and Glutes

GIF: Daily Burn 365

1. Lateral Lunges
If plyometric exercises put pressure on your knees, consider this side lunge, which helps strengthen the muscles around your knees and improves flexibility and hip mobility, too. These classic lateral lunges also help stretch your hamstrings (a godsend for runners), while engaging your core.

How to: Stand with your feet hip-width apart, hands at your sides (a). Take a big step back with your right leg and land on the ball of your foot (b). Bring your hands together as you lower your body down to the floor while bending your knees. Make sure your right knee doesn’t touch the floor. Your left knee should form a 90-degree angle to the floor (c). Next, reverse your lunge and return to the starting position (d). Then, take a big step to your right and bend your knee as you lower your body and bring your hands together. Make sure your knee doesn’t extend past your right toes (e). Sit your hips back into the stretch and keep your left leg straight with your feet flat on the floor. Reverse your position and return to the starting position (f). Do eight reps of one reverse and lateral lunge on each leg before moving onto the other side.

RELATED: 5 Calorie-Blasting Cardio Exercises (No Treadmill Required!)

GIF: Daily Burn 365

2. Standing Split Lunge
Once you feel more comfortable with balancing on one leg, this standing split lunge is perfect for adding more pep into your step and transitioning into plyometric lunges. It’s also a great active stretch to warm up your body before a workout. You even engage your core muscles, while increasing your heart rate to boot.

How to: Stand with your feet hip-width apart with your hands at your sides (a). Take a big step back with your right leg and land on the ball of your foot (b). As you lower your body down to the floor, bring your right hand forward and your left hand back (c). Make sure your right knee hovers over the floor, and your left knee forms a 90-degree angle to the floor (d). Now, straighten your left leg and pop up to draw your right leg in front of you (e). Return to a reverse lunge and do eight reps before moving onto your left side.

RELATED: The 12 Move Total-Body Workout: The Daily Burn Dozen

GIF: Daily Burn 365

3. Pendulum Lunges
This variation challenges your balance and coordination further by applying more pressure on one set of muscles at a time. And while this one is performed without weights, as you get stronger, you can consider adding dumbbells.

How to: Stand with your feet hip-width apart, hands at your hips (a). Take a big step forward with your right leg, and lower your body down to the ground, bending your right knee to form a 90-degree angle to the floor (b). Once you’ve lowered your body to the floor, clasp your hands under your right thigh. Hold this position for a few seconds before unclasping your hands and returning to standing position (c). Now, take a step back with your right leg to do a reverse lunge, clasping your hands under your left thigh (d). Reverse your lunge and return to the starting position (e). Do eight pendulum lunges on each side.

RELATED: The 7 Best Strength Exercises You’re Not Doing

4. Lunge to Back Hand
These pulsing lunges train your glutes in a new way, while activating your arm muscles as well. We don’t use dumbbells in this exercise, but you can work your way up to incorporating weights or a body bar.

How to: Stand with your feet hip-width apart with your arms at each sides shoulder height (a). Take a big step back with your right leg and land on the ball of your foot (b). As you lower your body to the floor and pulse your right leg, bring your arms forward, crossing your arms out in front of you (c). Do eight reps on each side.

RELATED: 5 Strength Training Moves to Help You Run Faster

GIF: Daily Burn 365

5. Plyo Lunges
A perfect combination of cardio and strength, these plyometric lunges get your heart rate up while toning your muscles and burning fat. In this variation, we pause to do a lunge after two jumps.

How to: Stand with your feet hip-width apart, hands at your sides. Step your right foot back and your left foot in front (a). Lower your body to the ground, keeping your right knee bent and your left knee perpendicular to the ground (b). Scissor jump your legs twice and land with your right foot in front and your left foot is behind. Be sure to land with both knees bent to provide you with support (c). Three sets of eight reps.

Want more quick and easy moves you can do right at home, head to DailyBurn.com/365 — it’s free for 30 days!

This article originally appeared on DailyBurn.com.

More from Daily Burn:

5 Beginner-Friendly CrossFit Workouts

The 50 Best Half-Marathons in the U.S.

7 No-Crunch Exercises for Six-Pack Abs
This article originally appeared on Life by Daily Burn.

 

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How to Stay in Shape While You Travel

Leaving home for the holidays? You can still get your sweat on thanks to these apps, classes, and on-the-go gyms.

Your workouts don’t have to suffer just because you’re traveling for the holidays. These days, there are a ton of options to help you stay fit while traipsing across the globe. Whether you’re spending hours on end in your airport terminal (we blame you, delayed flights), bunking up in a tiny hotel room, or soaking up quality time with your family, there are still plenty of ways you can sweat it out when you’re on-the-go. Here, we break down three holiday travel scenarios and the best ways to get your daily workout in—no matter where you are in the world.

RELATED: 5 Post-Flight Stretches You Can Do in Your Hotel Room

If you’re at the airport

Good news for fitness-loving travelers: Yoga rooms are popping up in airports worldwide—as are walking paths, pools, and gyms. In fact, some of the most-traveled airports (including Chicago O’Hare, Dallas Fort Worth, San Francisco, Dubai International, and Singapore Changi) boast fitness amenities. Visit airportgyms.com to learn more about what’s available at airport you’ll be in.

If you’re in your hotel room

Beyond the hotel gym, you’ll find in-room workout tools and videos, loaner gear for those who’d rather not pack (or forgot!) their own, and exciting group classes. Some fitness-friendly chains: Westin, Omni, Even, Fairmont, Sheraton, Kimpton, Standard, and Hyatt Place. And if you’re not staying at one of these hotels, you can still do simple 5-minute workouts for your lower body and upper body right in your room.

If you’re at Grandma’s house

The best way to get some peace and quiet and tune out the busybodies (and indulgent foods) floating around your family’s abode: a workout. Grab your smartphone, download a free app (we like Nike+ Training Club, Sworkit, and Freeletics) and get moving!

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3 Lower Body Exercises You Can Do With a Chair

Squeezing in a workout has never been easier.

Don’t just sit there on your chair: Hop off and try out three moves from fitness influencer Katie Austin! Whether you’re at work or home, all you need to fit in a quick sweat session is a spare seat. And if you’re looking to strengthen your lower body, this is the perfect routine.

Watch the video above to follow along with Austin as she demos the three exercises below.

Lunge

Stand in front of your chair. With your left foot on the seat, drop your right knee so it forms a 90-degree angle with the floor. After 10 seconds, switch legs.

RELATED: More 60-Second Workouts From Katie Austin

Single Leg Hip Bridge

Facing the chair, lie down on your back. Put your legs in tabletop position, and then rest your right ankle on the seat, your left leg lifted in the air. Keep your arms on the floor and lift your hips up and down. Perform this move for 10 seconds, then switch legs.

RELATED VIDEO: You Can Do Katie Austin’s Booty-Tightening Workout in Just 60 Seconds

Plank and Leg Lift

Get into a plank position with your hands on the chair. Alternate lifting each leg in the air. Try this one for 20 seconds.

Your legs are sure to burn with this efficient lower-body workout. If you’re watching this at your desk, stand up from your chair and get moving!

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