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full body

HIIT it outdoors with this no equipment full body workout

HIIT it outdoors with this no equipment full body workout

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HIIT us with your best shot and give your workout your all. Head outdoors to try this no equipment full body workout from PumpUp member @rachaelgervais. You'll be sweaty and ready to tackle whatever comes your way with just three moves. Each set is twelve repetitions. Rest for 30-60 seconds upon completing these three moves, then repeat the circuit 2-3 times. Here's a great no equipment full body workout from the PumpUp Blog!

Burpee mountain climbers

Full body workout gif // The PumpUp Blog

Do a vertical jump from a standing position, arms raised in the air. Plant your hands firmly on the ground and jump both feet back behind you. Lower your entire body down into a pushup, making sure that your neck is in line with your spine. When you come up from the push-up, cross one knee towards one side of your body and swiftly return it back to plank, alternating the same movement with your other knee. Do four repetitions of mountain climbers before you push back up into a burpee.

High plank leg raises

Full body workout gif // The PumpUp Blog

 

Bring your body down into a high plank. Your wrists should be in line with your shoulders, heels off the ground. Raise one leg up straight into the air, then tap it back down. Repeat the movement on the other side. Do 12 leg raises on each side before you move on to the next exercise.

Single leg tricep pushups

Full body workout gif // The PumpUp Blog

Lower yourself on the ground into a plank position, keeping your elbows pressed to the sides of your body. Raise one leg and bring your body down. Do six push-ups in total before you repeat the movement with your other leg raised.

Loved this no equipment full body workout? Find more workouts here. Earn points for doing 15 minutes of high intensity interval training for our June fitness challenge. Learn more about it here. 

 

Got 5 minutes to spare? Try this intense conditioning circuit

Got 5 minutes to spare? Try this intense conditioning circuit

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It takes but a moment to work up a sweat with this purely awesome 5-minute conditioning circuit from PumpUp member @joexodus. The instructions are simple: perform all exercises for the amount of reps below, then repeat and see how many rounds you can complete before the 5 minutes are up. Rest for 60 seconds and repeat.

Tuck Jumps: 10 reps

Tuck jump gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a standing position. Jump vertically into the air, tucking your knees toward your chest. As you gain height and momentum, bring your palms flat towards your knees so that you crunch your body in mid-air. Land softly on your feet and repeat.

Mountain Climbers: 20 reps

Mountain climber gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position. Draw one knee towards the opposite shoulder and immediately repeat the same movement with your opposite leg. Keep your arms straight and in a straight line with your shoulders, neck aligned with your body.

Burpees: 10 reps

Burpee gif from the PumpUp blog : 5-minute conditioning circuit

Drop down to the floor and perform a push-up, maintaining proper form throughout the movement. Jump both of your legs towards your forearms, and hop up to perform a vertical jump.

Plank tucks: 10 reps

Plank tuck gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position. Hop both of your feet towards your forearms and immediately hop them back to starting position. Repeat.

Spiderman push-ups: 10 reps

Spiderman pushup gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position with your wrists in line with your shoulders, heels raised and off the floor. Bring your body down into a push-up, bending your elbows and lowering your upper body as close to the floor as possible. As you lower yourself, crunch your knee towards the side of your body. It should almost make contact with your elbow and you should feel a contraction in your obliques. Bring your leg back to starting position and crunch the other knee towards the other side of your body.

Kettlebell swings: 10 reps

Kettlebell swing gif from the PumpUp blog : 5-minute conditioning circuit

Pick a kettlebell weight that you are comfortable with. Firmly grasp the handles of the weight at the top with both hands. Drop down into a squat, swinging the kettlebell between your legs and making sure that your knees don't extend past your toes. As you stand, swing the kettlebell up and over your head. Be sure not to over-arch your back throughout the movement.
5 minute conditioning circuit from the PumpUp blog - This full body workout only requires a kettlebell.
Loved this 5 minute conditioning circuit? Check out more workouts from the PumpUp Blog here. If you have awesome workout videos to share, tag them with #TeamPumpUp on Instagram

4 moves to build strength with this full body workout

4 moves to build strength with this full body workout

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You're short on time and you want a workout that completely and thoroughly strengthens your whole body. If you're going to squeeze some exercise in between your tightly-packed schedule, it might as well be a full body workout. These 4 moves demonstrated by PumpUp member @fitmissrach will make your efforts worth it. You'll be working your abs, glutes, quads and arms. Only two pieces of equipment are required for these exercises: a medicine ball and a pair of dumbbells. Feel free to try this workout within the comfort of your home or at the gym. That's how accessible it is. Plank dumbbell rows

Plank dumbbell rows - 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Begin in a plank position. Your shoulders are in line with your wrists, your feet are shoulder-width apart and you're gripping a dumbbell in each hand. Keep your elbow close to the side of your body and stabilize your core as you draw the elbow up towards your body in a rowing motion. Repeat on the other side. Perform at least 12 reps on each side.

Plank side tucks

Plank side jumps - 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Begin in a plank position. Your feet are close together, shoulders aligned with your wrists in a straight line and hands gripping dumbbells. Tuck your knees and jump your feet together, towards the side of one elbow. Promptly jump towards the other side and repeat for 30 seconds or at least 12 reps on each side.

Medicine ball squat jacks

Plank medicine ball squat jacks- 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Hold your medicine ball tight towards your jest, with one hand on each side of the ball and elbows out. Drop into a full wide legged squat, with your knees just over your toes. Jump your feet back together so that you spring into a straight standing position, then drop back down into a wide legged squat. Repeat for 30 seconds or at least 12 reps.

Medicine ball squat to overhead reach

Medicine ball squat reaches- 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Hold your medicine ball out in front of you with straight arms, one hand on each side of the ball. Take a wide legged stance and drop down into a full squat, lowering the medicine ball down towards the floor and in between your legs with straight arms as you squat. As you straighten your legs, reach the ball over your head, maintaining the same arm position. Repeat for 30 seconds or at least 12 reps.

4 move full body workout from the PumpUp Blog - Get your heart pumping! You just need a medicine ball and a pair of dumbbells. Plank dumbbell rows, plank side tucks, medicine ball squat jacks, and squat to overhead presses.

Love these 4 strengthening full body workout moves from PumpUp member @fitmissrach? Let us know in the comments below and tag us on PumpUp and Instagram with #TeamPumpUp and #WorkoutWednesday if you tried these moves! Have any other favourite full body workout moves that you'd like to show the PumpUp community? Tag your videos on Instagram with #TeamPumpUp so that we can see them!

Top 3 Fat Loss Workout Tips


If losing fat is your main workout goal, you might be wondering what kind of workout you should do. Although there are lots of articles out there about which type of workout is best for fat loss, the truth is that there isn’t just one! In order to continue to lose fat without hitting a plateau, try using these 3 fat loss workout tips…

1. Full Body Workouts

There is no single part of your body that should be targeted - your entire body should be worked. Working your entire body means more muscle groups are working at the same time. Here’s one way to think about it:

MORE MUSCLES WORKING

MORE ENERGY USED

MORE CALORIES BURNT

MORE FAT LOST

(That’s why when you select a ‘Fat Loss’ workout from the PumpUp workout builder, we automatically give you a full body workout - smart, isn’t it?)

2. High/Low Intensity Cardio

For quite some time, prolonged low intensity cardio was considered to be optimal for fat loss. We even see the chart on treadmills indicates the “fat burning zone” is when your heart rate is in the lower range. In scientific terms this is true. Working at a low intensity for an extended period of time means that you require less immediate energy - aka carbohydrates - and around the 20 minute mark, our body signals for fat to be broken down and used as the energy source instead. This allows for a higher percentage of stored fat calories to be used.

What most people fail to understand is thatyou burn fewer calories overall when doing low intensity cardio compared to high intensity cardio. Of course, out of the calories high intensity cardio burns, less will be fat calories, but since you’re burning more overall calories, you’re burning more fat.

In the end it is a combination of both types of cardio that are ideal. (That’s why PumpUp’s ‘Fat Loss’ workouts always include cardio.)

3. High Intensity Interval Training

Although you may be skeptical about how high intensity interval training workouts can boost fat loss while keeping it short, it happens! HIIT workouts are incredibly beneficial for fat loss because of the afterburn effectThe afterburn effect refers to the calories that are burned after a workout. After a workout, your body goes through a restoration period where it uses more calories. To achieve this effect, your workout has to be intense enough to create an energy debt to begin with. That’s why low-intensity workouts won’t cut it.

 

Full body workouts, high/low intensity cardio, and HIIT can help you burn that fat so you can be lean and mean, but not alone; nutrition is also an essential part of fat loss. Working out without maintaining a healthy diet won’t give you the results you’re looking for. Be consistent with both and you’ll achieve your goals!