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Last Updated on December 16, 2020

Your Ultimate Workout Routine to Lose Weight Effectively

Your Ultimate Workout Routine to Lose Weight Effectively

With gyms reopening all over the world, and a big chunk of the population having packed a bunch of pounds around their waist, it’s easy to understand why weight loss is becoming more and more popular by the hour. Now that most countries are softening the restrictions on their citizens, people are looking for the ultimate workout routine to lose weight effectively.

Before diving into the technicalities of which types of exercise you should choose, it’s best to keep in mind that the best way to lose fat is to mix intense activity, like gym training, running, or sports, with a decent amount of mild, daily movements, like walking, yoga, or climbing stairs.

Relying on exercise only without keeping an active lifestyle won’t be nearly as effective as combining 4-5 intense exercise sessions with complementary daily movement.

Here are the exercises you should include in your workout routine to lose weight.

Step 1: Daily Walks

Aim for 10,000 steps per day.

If you’re able to be out and about, aim to get 10,000 steps per day. Walking serves as a great way to clear your head, manage stress, and keep fat gain to a minimum.

This may not sound like a big deal, but getting around 10,000 steps per day may burn as many as 500 calories. Taken over the week, that’s 3500 calories, or the same number of calories in a pound of fat.

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Walk in the morning. Walk while doing meetings on the phone. Walk after meals. Walk while you listen to podcasts. Walking time doesn’t need to be dead time.

Bonus: Use Nasal Breathing

When you go for your walks, press your tongue against the roof of your mouth and breathe through your nose. Nasal breathing has a ton of benefits[1], including better oxygen extraction (which can lead to more energy), maintaining a balanced pH in your body through improved carbon dioxide breakdown, and decreased nerve activity in the sympathetic nervous system.

The sympathetic nervous system arouses the body through the fight or flight response. When this is chronically high due to periods of high stress, cortisol increases, which can suppress your immune system, increase fat gain, and decrease muscle gain. Long story short: nasal breathing reduces stress and improves your health.

Never underestimate the importance of being on your feet most of the day in achieving your weight loss goals, and once your daily steps have become a habit, you can dive into the next essential piece of quick weight loss: burning more calories with HIIT.

Step 2: HIIT Training

The best types of exercise to burn calories are intense cardio activities like:

  • Skipping rope (667-990 calories/hour)
  • Running interval sprints (639-946 calories/hour)
  • Kickboxing (582-864 calories/hour)
  • Cycling intervals (568-841 calories/hour)

What do all these activities have in common? They all fit into the HIIT (high-intensity interval training) category. If you’re looking for the most time-effective strategy to lose weight with exercise, you should surely implement some HIIT components.

What Is HIIT Training?

HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. At fitness studios and online, these workouts often mix aerobic and resistance training. Sports like boxing and football have some HIIT components because they require an intensity that cannot be sustained longer than a minute or so, followed by periods of rest two to three times the duration of the sprint.

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The HIIT principle can be adapted in exercises of all sorts, like running (running sprints), cycling (uphill bursts), rowing, swimming, and so on, but also to standard gym training or bodyweight training (just think of a set of burpees).

Knowing this, it’s pretty clear that HIIT should be one of the main components of any weight-loss program, combined with your mandatory daily steps. However, we’re missing another piece of the puzzle to create the ultimate workout routine to lose weight effectively: progressive overload weight training[2]

Step 3: Progressive Overload

This principle involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance. Simply put, in order to get bigger and stronger, you must continually make your muscles work harder than they’re used to. Most often, that means increasing the resistance, but as you’ll find below, there are other methods to increase the overload.

Conversely, if the demands on the target muscle groups are not at least maintained or are actually decreased, your muscles will atrophy, losing size and strength.

Progressive overload is a very simple but crucial concept, laying the foundation upon which successful resistance training is built.

The progressive-overload principle doesn’t apply just to lifting weights to increase muscle growth and strength; it can also be applied to cardiovascular-fitness programs, creating physiological changes that affect aerobic metabolism and the cardiorespiratory system.

Let’s take a set of press-ups as an example:

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If on your first week of a new workout you complete four sets of 10 press-ups, you could apply the principle of progressive overload the following week by making the sets of press-ups more intense in the following ways:

  1. Increase the number of reps (if you did 4 sets of 10 the previous week, you could do 4 sets of 11 repetitions the following week).
  2. Increase the number of sets (doing 5 sets of 10 repetitions instead of four).
  3. Decrease the amount of rest in between the sets (if you were resting 60″ in between sets on the first week, rest 50″ the following week).
  4. Increase the load. On a set of press-ups, that could mean adding a 2.5kg plate above your back or increasing the effect of gravity by lifting one leg in the air or placing both feet on the couch so that your body is declined towards the floor.

As you can see, progressive overload means to progressively increase the effort you put on a particular exercise. But why is this so important for weight loss?

The Afterburn Effect

The afterburn effect, also known as excess post-exercise oxygen consumption (EPOC), refers basically to the increased quantity of calories burned after exercise[3].

Physical activity increases muscles’ demand for oxygen (VO2), which oxidizes carbohydrates and fats, producing the energy required for movement. The demand of the human body for oxygen increases proportionately with the intensity of your workout.

During intense exercise, your body needs more oxygen than breathing can provide. This gap between the demand for oxygen in the muscles and the actual amount of oxygen delivered is called the “oxygen debt.” In order to “pay off” the oxygen debt, restore balance, and “cool off,” the human body usually needs a few hours. In that time, it consumes more than 10 liters of extra oxygen, thus burning more calories post-workout.

To take advantage of this fascinating ability of the body and enjoy the reward of extra calories burned, you should make sure you train the right way by constantly applying some sort of progressive overload.

Studies have shown that one of the main factors influencing the accelerated burning of calories after the workout is the intensity of the activity. With an increase in the exercise intensity (progressive overload and, of course, HIIT), the magnitude and duration of EPOC increases. Low-intensity physical effort has shown the smallest effect on post-exercise calorie burning. The effect of combustion after the completion of intensive training can take up to 10 hours.

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In simple words: each workout you perform should get more intense each time you perform it again, and it should include some sort of maximum intensity in short bursts (HIIT) to really maximize calorie consumption and, therefore, weight loss.

Step 4: Putting It All Together

Here is an “ideal structure” you can use to create the ultimate workout routine to lose weight, allowing you to choose the form of exercise that you enjoy the most. Always remember that the best exercise for you is the one you will actually do. Therefore, choosing a training style or sport that you truly enjoy is as important as getting your daily steps.

Now that I made that clear, let’s get to the meat!

At-Home Workout

Let’s take a 4-week protocol as an example.

Week 1

  • 7 days of 10-12,000 daily steps, possibly catching the morning sunlight to adjust your circadian rhythms and reduce stress[4]
  • 3 exercise sessions of 40 minutes: 30 minutes of regular training and 10 minutes of HIIT cardio

Week 2

  • 7 days of 12-15,000 daily steps
  • 4 exercise sessions of 45 minutes: 35 minutes of regular training and 10 minutes of HIIT cardio

Week 3

  • 7 days of 12-15,000 daily steps (30 minutes walking at a higher pace, almost to a mild sweaty point)
  • 4 exercise sessions of 50 minutes: 35 minutes of regular training and 15 minutes of HIIT cardio

Week 4

  • 7 days of 12-15,000 daily steps (40′ minutes walking at a higher pace, almost to a mild sweaty point)
  • 4 exercise sessions of 60 minutes: 45 minutes of regular training and 15 minutes of HIIT cardio

Gym Workout

Now, let’s take gym training as an example and apply this structure. The daily steps stay the same as above, and the training goes something like this:

Week 1

  • Monday: 30 minutes leg training and 10 minutes treadmill HIIT sprints
  • Wednesday: 30 minutes upper body training and 10 minutes of assault bike HIIT sprints
  • Friday: 30 minutes of full body training and 10 minutes of HIIT burpees

Week 2

  • Monday: 35 minutes leg training and 10 minutes treadmill HIIT sprints
  • Tuesday: 35 minutes upper body training and 10 minutes of assault bike HIIT sprints
  • Thursday and Saturday: 35 minutes of full body training and 10 minutes of HIIT burpees

Week 3 and 4 are like week 2, but with longer workouts.

NOTE: In the case of weight training, splitting your training sessions in lower-body, upper-body and full-body will give you the best results because the more muscles you use during a given workout, the more calories you consume. In case you decide to practice a sport like boxing, running, or cycling that use the same set of muscles all the time, you should consider alternating low-intensity days with high-intensity days to give your muscles a break and allow them to fully recover.

Conclusion

No workout program is “ideal” for every individual, but the above-mentioned structure seems to work best for most people looking for a workout routine to lose weight and improve their general fitness. Whatever exercise you decide to practice regularly should also be combined with an appropriate diet to create a calorie deficit.

More Tips on Losing Weight

Featured photo credit: Julia Ballew via unsplash.com

Reference

More by this author

Davide Alfonsi

Online Weight Loss And Exercise Specialist

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Last Updated on April 15, 2021

12 Best at Home Workouts (No Equipment Needed)

12 Best at Home Workouts (No Equipment Needed)

Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

  • Exercise 1: Squats[2]

    • Exercise 2: Lunge[3]

      • Exercise 3: Leg Swings[4]

        • Exercise 4: Star Jumps[5]

          • Exercise 5: Push-ups[6]

            • Exercise 6: Squat Thrusts[7]

              Dynamic Stretches

              Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

              For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

              Aim to do 15-20 reps on each side for 1 round.

              Upper Body Dynamic Stretches:

              • Exercise 1: Arm Swings

                • Exercise 2: Arm Circles[8]

                  • Exercise 3: External Shoulder Rotations[9]

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                    • Exercise 4: Torso Twists[10]

                      Lower Body Dynamic Stretches:

                      • Exercise 1: Step Throughs[11]

                        • Exercise 2: Lying Side Leg Swings[12]

                          • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                            • Exercise 4: Leg Swings (Front & Side)

                              Strength Workouts

                              1. Upper-Body Strength Workout (Beginner)

                              This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                              For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                              • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                  • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                    • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                      • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                        • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                          • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                            2. Abs Strength Workout (Beginner)

                                            This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                            • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                              • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                  • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                    • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                      • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                        3. Leg Strength Workout (Beginner)

                                                        If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                        • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                          • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                            • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                              • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                  • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                    4. Upper-Body Strength Workout (Advanced)

                                                                    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                    • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                      • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                      • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                        • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                          • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                            • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                              • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                5. Abs Strength Workout (Advanced)

                                                                                If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                  • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                    • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                      • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                        • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                          • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                            6. Leg Strength Workout (Advanced)

                                                                                            Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                            For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                            • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                              • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                  • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                    • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                      • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                        7. HIIT Workout (Beginner)

                                                                                                        This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                        • Exercise 1: Squat

                                                                                                          • Exercise 2: Toe Touches[50]

                                                                                                            • Exercise 3: Walk-Outs[51]

                                                                                                              • Exercise 4: Heel Flicks
                                                                                                              • Exercise 5: Plank[52]

                                                                                                                • Exercise 6: Jumping Jacks[53]
                                                                                                                  • Exercise 7: Mountain Climbers[54]

                                                                                                                    8. HIIT Workout (Intermediate)

                                                                                                                    Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                    • Exercise 1: Squat Kicks

                                                                                                                      • Exercise 2: Burpees[55]

                                                                                                                        • Exercise 3: Push-ups

                                                                                                                          • Exercise 4: High Knees[56]

                                                                                                                            • Exercise 5: Plank Ups[57]

                                                                                                                              • Exercise 6: Star-Jumps

                                                                                                                                • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                  9. HIIT Workout (Advanced)

                                                                                                                                  If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                  • Exercise 1: Jump Squats[59]

                                                                                                                                    • Exercise 2: Hand Release Burpees[60]

                                                                                                                                      • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                        • Exercise 4: Tuck Jumps[62]

                                                                                                                                          • Exercise 5: Plank Toe Touches

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                                                                                                                                            • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                              • Exercise 7: Sprawls

                                                                                                                                                Mobility Workouts

                                                                                                                                                10. Upper Body Mobility Workout

                                                                                                                                                Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                This workout will help improve flexibility in your upper body.

                                                                                                                                                • Exercise 1: Cat-Cow[64]

                                                                                                                                                  • Exercise 2: Upward Dog[65]
                                                                                                                                                    • Exercise 3: Chest Release[66]

                                                                                                                                                      • Exercise 4: Child’s Pose[67]

                                                                                                                                                        • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                          11. Lower Body Mobility Workout

                                                                                                                                                          If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                          This workout will help improve flexibility in your lower body.

                                                                                                                                                          • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                            • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                              • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                  • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                    • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                      12. Spinal Mobility Workout

                                                                                                                                                                      Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                      It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                      • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                        • Exercise 2: Tail Wag[76]

                                                                                                                                                                          • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                            • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                              • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                • Exercise 6: Side-Lying Rotations[80]

                                                                                                                                                                                  Final Thoughts

                                                                                                                                                                                  These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                  More Workouts You Can Do at Home

                                                                                                                                                                                  Featured photo credit: Scott Broome via unsplash.com

                                                                                                                                                                                  Reference

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                                                                                                                                                                                  [8] Popsugar Fitness: This Is Your 10-Minute Cut Arms and Cut Abs Workout
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                                                                                                                                                                                  [10] Flipping Heck: 5 Yoga Poses For Office Workers
                                                                                                                                                                                  [11] Men’s Health: Chris Hemsworth’s Functional Fitness Workout
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                                                                                                                                                                                  [13] Julie Lohre’s Fitbody: Donkey Kickbacks
                                                                                                                                                                                  [14] Popsugar Fitness: The Beginner-Friendly Workout That Will Increase Your Fat Burn
                                                                                                                                                                                  [15] Man of Many: 10 Best Shoulder Exercises for Men
                                                                                                                                                                                  [16] Adam Kemp Fitness: Dumbbell Floor Press Benefits & How to Do the DB Floor Press
                                                                                                                                                                                  [17] Popsugar Fitness: Get Gorgeous Shoulders With These 14 Essential Exercises
                                                                                                                                                                                  [18] Cathe: Why You Should Vary Your Hand and Arm Position When You Do Bicep Curls
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                                                                                                                                                                                  [20] Women’s Health: How To Do Bicycle Crunches Without Killing Your Neck
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                                                                                                                                                                                  [22] Women’s Health: How To Do A Russian Twist The Right Way
                                                                                                                                                                                  [23] Very Well Health: Hip Bridge Exercises for All Fitness Levels
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                                                                                                                                                                                  [29] Glamour: Hip thrust: the MASTER exercise to shape the glutes
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                                                                                                                                                                                  [31] Popsugar Fitness: 7 Important Exercises You’re Probably Neglecting
                                                                                                                                                                                  [32] The Health Science Journal: Wall Push Ups
                                                                                                                                                                                  [33] Strong Fitness Magazine: A Full-Body Workout You Can Do With a Towel
                                                                                                                                                                                  [34] NASM: THE SMALL-GROUP CIRCUIT WORKOUT
                                                                                                                                                                                  [35] Popsugar Fitness: Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms
                                                                                                                                                                                  [36] Gym Junkies: Hammer Curls 101
                                                                                                                                                                                  [37] Julie Lohre’s Fitbody: Triceps Kick Backs
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                                                                                                                                                                                  [39] Coach: How To Do Leg Raises
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                                                                                                                                                                                  [58] Milligan Movement: 5 MINUTE ABS
                                                                                                                                                                                  [59] Ideal Me: Jump Squats
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