13-Minute Full Body Workout: Quick and Effective Routine
Do This Everyday To Lose Weight | 2 Weeks Shred Challenge
13-Minute Full Body Workout: Quick and Effective Routine
Hey everyone! Today's workout is only 13 minutes, and it's gonna work your whole body. Whether you're looking for a quick and effective routine to do every day or as part of my free two-week shredding program, you're in the right place. This program is completely free, so don't forget to smash that like button, subscribe, and turn on the notifications. If you want to join in on this challenge, leave a comment with your progress . Let's support and motivate each other. Are you ready? Let's get started!
Table of Contents
1. Introduction
2. Crossbody Mountain Climbers
3. Burpees
4. High Knees
5. In-and-Out Squats
6. Push-Up with Mountain Climber
7. Skater Jump
8. Spider-Man Plank
9. Corkscrew
10. Plank Jacks
11. Reverse Lunge
12. Jumping Lunges
13. Up-and-Down Plank
14. Triceps Toe Touch
15. Final Set: Burpees
16. Planks with Bunny Hops
17. Jumping Jacks
18. Lateral Lunge and Curtsy Lunge
19. Heisman
20. Bicycle Crunch
21. High Knee
22. Conclusion
23. FAQs
Introduction
Welcome to this intense and efficient 13-minute full-body workout. In this workout, we will be targeting various muscle groups to maximize your calorie burn and improve your overall fitness. The routine consists of three sets with seven exercises each, with short rest periods in between. Get ready to push yourself and feel the burn!
Crossbody Mountain Climbers
We kick things off with Crossbody Mountain Climbers. Get into a high plank position and bring your knee as close to the opposite elbow as possible. This exercise engages your core and helps improve your cardiovascular endurance. Remember to keep your core engaged, breathe, and maintain a tight core throughout the movement.
Burpees
After a quick five-second break, we move on to burpees. You can do regular burpees or add a push-up if you want to challenge yourself further. Be cautious of the surface you're exercising on to ensure safety. If you prefer a low-impact variation, take it slow and omit the jump.
High Knees
Next up is high knees. Engage your core and bring your knees up to hip level while keeping up a fast and controlled pace. Remember to breathe throughout the exercise. If you prefer a low-impact version, simply lift your knees without the jump.
In-and-Out Squats
Now, let's focus on in-and-out squats. Squat down low while engaging your glutes and core, and jump back up as you bring your legs together. Keep your glutes engaged, maintain a neutral back position, and ensure your knees are in line with your toes. If you prefer a low-impact option, perform the squats without the jump.
Push-Up with Mountain Climber
Moving on, we have push-ups with mountain climbers. Start with a push-up and then transition into two rounds of mountain climbers. Modify the exercise based on your fitness level. If you struggle with push-ups, you can perform just the mountain climbers or opt for knee push-ups. Choose the variation that suits you best.
Skater Jump
Get ready for the skater jump, a fantastic exercise to keep your heart rate up. Take a big lateral jump from side to side, but be mindful of safety and proper landing technique. For a low-impact alternative, perform the exercise without the jump.
Spider-Man Plank
The last exercise in set one is the Spider-Man plank. This challenging movement targets your abs. Keep pushing through and engage your core muscles. You're doing great!
That's the end of set one. Take a 15-second break or up to a minute if you need it. Hydrate and catch your breath. We're ready to kick off the second set!
Corkscrew
We begin the second set with the corkscrew exercise. Start by bringing one leg across and touch your shin or knee with the opposite hand. This exercise targets your obliques and challenges your balance. Take it slow if you're new to this movement, but it'll get easier with practice. For a low-impact modification, bring your knee across in a high plank position.
Plank Jacks
Now, let's work on our core with plank jacks. Assume a high plank position and jump your feet wide apart and then back together while keeping your core tight. Maintain a neutral spine and avoid sagging or arching your back. To make it easier, perform the exercise without the jump.
Reverse Lunge
The next exercise is the reverse lunge. Step back with one leg, bend both knees, and lower your body until your front thigh is parallel to the ground. Engage your core, and ensure your front knee does not extend beyond your toes. Alternate legs and keep up the good work!
Jumping Lunges
Ready for an intensified leg workout? Jumping lunges are up next. Start with a regular lunge and then jump explosively, switching legs mid-air. Focus on landing softly and avoid putting excessive strain on your ankles. If jumping isn't an option for you, stick with forward or reverse lunges.
Up-and-Down Plank
Engage your upper body and abs with the up-and-down plank. Begin in a high plank position, then lower yourself onto your forearms one arm at a time, and then return to the starting position. This exercise targets your core and upper body muscles simultaneously. Keep pushing through!
Triceps Toe Touch
Let's target the triceps and engage the core with triceps toe touches. From a high plank position, touch your opposite toe with your hand while maintaining a tight core. Keep up the good form and ensure proper stability throughout the movement.
Final Set: Burpees
We've reached the final set! It's time for another round of burpees. Push yourself to complete the set and give it your all. You're almost there!
Planks with Bunny Hops
Next, we have planks with bunny hops. Jump both feet to the left and then to the right while maintaining a strong plank position. This exercise challenges your core stability and coordination. For a low-impact variation, bring one leg to one side at a time.
Jumping Jacks
Let's get our heart rate up with jumping jacks. Perform them fast and controlled, feeling the burn in your legs and getting your blood pumping. If you prefer a low-impact option, perform the exercise without the jump.
Lateral Lunge and Curtsy Lunge
Now, we'll target our inner and outer thighs with lateral lunges and curtsy lunges. Perform a lateral lunge by sitting your hips back, then bring your legs behind you and do a curtsy lunge. Alternate sides and feel the burn in your lower body.
Heisman
Get ready for the Heisman exercise. It's a combination of high knees with a lateral jump. Jump to the left, bring your opposite knee up, and then repeat on the other side. This exercise is great for cardio and works your legs and core. If you prefer a low-impact option, take a step to the left or right instead.
Bicycle Crunch
Now let's target those abs with bicycle crunches. Bring your knee in, touching the opposite elbow, while squeezing your abs. Focus on maintaining proper form and breathing throughout the exercise. We're almost done with the workout!
High Knee
For the final exercise, give it your all with high knees. Lift your knees up as high as possible, engaging your core and getting your heart rate up. This is your last push! If you prefer a low-impact variation, simply lift your knees without the jump.
Conclusion
Congratulations! You've completed the 13-minute full-body workout. This quick and effective routine is a fantastic way to boost your fitness and get your body moving. Remember to cool down, stretch, and drink plenty of water to aid in your recovery. Feel free to incorporate this workout into your daily routine or join my free two-week shredding program for more challenging workouts. Stay motivated, keep pushing yourself, and enjoy the journey to a healthier you!
FAQs
1. How often should I do this workout?
You can do this workout every day if you're looking for a quick and effective routine. However, it's important to listen to your body and allow for proper rest and recovery. If you prefer a structured plan, consider following my free two-week shredding program, which incorporates this workout.
2. Can I modify the exercises to suit my fitness level?
Absolutely! Each exercise has suggested modifications for low-impact variations. Choose the options that best suit your fitness level and gradually challenge yourself as you progress.
3. Do I need any equipment for this workout?
No equipment is required for this workout. It is designed to be a bodyweight routine that you can do anywhere, anytime.
4. How many calories can I burn with this workout?
The number of calories burned depends on various factors such as your weight, intensity, and effort. On average, this workout can help you burn approximately 150-200 calories in just 13 minutes.
5. Can I combine this workout with other exercises?
Certainly! This workout can be a standalone routine or a part of a larger fitness program. Feel free to combine it with other exercises or activities to create a well-rounded fitness regimen.
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