FAST Weight Loss Workout (CARDIO + STRENGTH + INTENSITY!!)

215 Best HIIT Workouts images in 2020 ...

Hey, you guys! I’m Melissa with ATHLEANXX for Women, and today I’m going to show you a workout that is going to help you lose weight fast. Let’s go. This is how it’s going to go down.

You’re going to do a 2 minute countdown of jump rope and I like this jump rope because the handles are weighted. If you can find something like that, it’s awesome. If not, don’t worry about it.

Or if you don’t have a jump rope, give me high knees for two, solid minutes. That’s all. Just some jump rope. Don’t do this. Bust it out.

Let’s go. Then you’re going to put that down and you’re going to give me 20 reps of each of these exercises. So I want you to go hard, and go fast, or go home. So exercise number one: four strict mountain climbers, four jump lunges.

20 reps. I put this exercise first because it takes a while to do, and they’re tough. So four strict mountain climbers.

All that is, you’re bringing your feet up to your hands. One, two, three, four. Get up, one, two – notice my back knee – three, four. That’s one.

I want 20 reps. I know. Just remember, all of these exercises and workouts, I’ve done. So I know exactly how you feel.

I know you can do it. Exercise number two and three is going to be with a dumbbell, or a kettle bell if you have it. We’re going to do a snatch.

So from here, one, two. Try to get some heavy weight. Three. You’re going to go to 20.

Then after that, you’re going to switch hands. After that we’re doing two double high knees, two squat jacks. So it’s here, one, two, two. That’s one rep.

So it’s here. That was two reps. Moving on, yoga pushups. I see – I teach a class and sometimes I see people doing them the way that I do them.

Sometimes they do them a little differently, but I’m trying to get a tricep burn. So if you’re doing it your own way, maybe not exactly how I look, but you’re getting that tricep burn; good on ya, mate. Here we go.

So what I like to do is: hands under my shoulders, but my elbows are tucked in. I dip my hips to the ground, and I look up. So this kind of looks like a yoga pose, right? Something like that. You’re going to bend your elbows, bring your chin toward the floor, and your hips are going to move up.

So you’re here. That’s one, two. Every now and then I see someone going down a little bit, more into a pushup like that. As long as you’re burning your triceps, you’re not doing anything that’s going to injure yourself, we’re good. You can also put your knees down.

So you can go from here, just like that. Which, I have to do at times if we’re doing 20 reps. Usually my last five reps I might be hanging out on my knees. Don’t stress about it, just work hard.

After that I want curls. So I have 15lb weights here. If you can go heavier than that, and if you can get the heaviest weights you can, I want 20 curls. Keep your elbows in, keep your hands up, and go here, and here.

Here, and here. Notice I didn’t go here. Notice I didn’t go here. And notice I didn’t use my body to thrust it up. This is a simple movement.

You’re a quarter from being at the bottom, and a quarter from being up at the top. After that you’re going to do a squat and press. You can do this with the sandbag that I normally use, or you can keep your weights here, if you’re using dumbbells, and you’re going to squat, press.

Squat, press. 20 reps. That’s your last exercise. However, I want you to finish this workout with another 2 minutes of jump rope.

Hey, you guys! I’m Melissa with ATHLEANXX for Women, and today I’m going to show you a workout that is going to help you lose weight fast. Let’s go. This is how it’s going to go down.

19 Best HIIT Workout images | Hiit ...

You’re going to do a 2 minute countdown of jump rope and I like this jump rope because the handles are weighted. If you can find something like that, it’s awesome. If not, don’t worry about it.

Or if you don’t have a jump rope, give me high knees for two, solid minutes. That’s all. Just some jump rope. Don’t do this. Bust it out.

Let’s go. Then you’re going to put that down and you’re going to give me 20 reps of each of these exercises. So I want you to go hard, and go fast, or go home. So exercise number one: four strict mountain climbers, four jump lunges.

20 reps. I put this exercise first because it takes a while to do, and they’re tough. So four strict mountain climbers.

All that is, you’re bringing your feet up to your hands. One, two, three, four. Get up, one, two – notice my back knee – three, four. That’s one.

I want 20 reps. I know. Just remember, all of these exercises and workouts, I’ve done. So I know exactly how you feel.

I know you can do it. Exercise number two and three is going to be with a dumbbell, or a kettle bell if you have it. We’re going to do a snatch.

So from here, one, two. Try to get some heavy weight. Three. You’re going to go to 20.

Then after that, you’re going to switch hands. After that we’re doing two double high knees, two squat jacks. So it’s here, one, two, two. That’s one rep.

So it’s here. That was two reps. Moving on, yoga pushups. I see – I teach a class and sometimes I see people doing them the way that I do them.

Sometimes they do them a little differently, but I’m trying to get a tricep burn. So if you’re doing it your own way, maybe not exactly how I look, but you’re getting that tricep burn; good on ya, mate. Here we go.

So what I like to do is: hands under my shoulders, but my elbows are tucked in. I dip my hips to the ground, and I look up. So this kind of looks like a yoga pose, right? Something like that. You’re going to bend your elbows, bring your chin toward the floor, and your hips are going to move up.

So you’re here. That’s one, two. Every now and then I see someone going down a little bit, more into a pushup like that. As long as you’re burning your triceps, you’re not doing anything that’s going to injure yourself, we’re good. You can also put your knees down.

So you can go from here, just like that. Which, I have to do at times if we’re doing 20 reps. Usually my last five reps I might be hanging out on my knees. Don’t stress about it, just work hard.

After that I want curls. So I have 15lb weights here. If you can go heavier than that, and if you can get the heaviest weights you can, I want 20 curls. Keep your elbows in, keep your hands up, and go here, and here.

Here, and here. Notice I didn’t go here. Notice I didn’t go here. And notice I didn’t use my body to thrust it up. This is a simple movement.

You’re a quarter from being at the bottom, and a quarter from being up at the top. After that you’re going to do a squat and press. You can do this with the sandbag that I normally use, or you can keep your weights here, if you’re using dumbbells, and you’re going to squat, press.

Squat, press. 20 reps. That’s your last exercise. However, I want you to finish this workout with another 2 minutes of jump rope.

That is how you can lose weight fast. Let’s go. Awesome job, you guys. That is a workout to help you lose weight fast. Also, you have to have your diet on point.

You can’t just do workouts and have your diet be poor. Remember that. So it’s a combination of both.

Awesome job. I am Melissa with ATHLEANXX for Women, and I will see you guys next time. Bye.

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