Goal of the Workout:
This workout is structured to maximize your cardiovascular health, build strength, and improve flexibility, all while burning fat and toning muscles. It is comprised of a warm-up, cardio, strength training, and cool down stretch, which helps in recovery and flexibility.
Daily Benefits:
A well-rounded routine like “Burn and Turn” not only boosts your metabolism but also enhances your muscular strength, endurance, and cardiovascular health. The warm-up and cool-down stretches ensure your muscles are prepared and recovered, promoting long-term muscle health and reducing the risk of injury.
Warm-up:
- Exercise: Arm Circles
This warm-up exercise promotes blood circulation in the arms. The procedure includes extending your arms sideways up to the shoulder level and making circles forward and backward.
Equipment: No equipment needed
Duration: 1 minute
Muscles worked: Shoulder muscles
Cardio:
- Exercise: Jumping jacks
Jumping jacks offer a full-body workout. Start standing with arms at your sides and jump while spreading your legs hand raising your arms.
Equipment: No equipment needed
Duration: 15 minutes
Muscles worked: Full body
Strength Training:
You can choose from either upper body or lower body strength exercises, or do both for a comprehensive workout.
Upper Body Strength Training
- Exercise: Push-ups
Get in a high plank position, lower your body until the chest nearly touches the floor. Push back up to starting position.
Equipment: No equipment required
Duration: 3 sets of 12 reps
Muscles worked: Chest, triceps, shoulders
Lower Body Strength Training
- Exercise: Squats
Stand with feet hip-width apart. Bend at the knees until thighs are parallel with floor. Return to starting position.
Equipment: Optional barbell for added challenge
Duration: 3 sets of 15 reps
Muscles worked: Quadriceps, glutes, hamstrings
Cool Down:
- Exercise: Standing Forward Bend (Uttanasana)
Stand straight, exhale and bend forward at your hips, lengthening the front torso. Bend the elbows and hold on to each elbow with the opposite hand. Let the head hang.
Equipment: No equipment required
Duration: 5 minutes
Muscles worked: Hamstrings, calves, hips
“The only bad workout is the one that didn’t happen.”
– Unknown
