The Total-Body Blast Workout for Rapid Weight Loss
By BestRankedSupplements.com on December 19, 2022
The Total-Body Blast Workout is a high-intensity interval training (HIIT) routine designed to help you lose weight quickly and effectively. This workout consists of a series of exercises that are done in a loop, with short breaks between each one. The goal is to perform each exercise as quickly and efficiently as possible, while maintaining good form and proper technique.
Here is a breakdown of the Total-Body Blast Workout:
Warm-Up:
Before starting the workout, it's important to warm up your muscles to keep yourself from getting hurt and to help you do better. Here are some suggestions for a warm-up routine:
Jogging in place: Start by jogging in place for one minute to get your heart rate up and warm up your leg muscles.
Arm circles: Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Slowly make small circles with your arms in one direction for 30 seconds, then reverse the direction and circle for another 30 seconds.
Leg swings: Place your hands on a wall or other stable surface and swing one leg back and forth, as if you were kicking a soccer ball. Do 10-15 reps on each leg.
Lunges: Step forward with one leg and lower your body until your thigh is parallel to the ground. Push back up to the starting position and repeat on the other leg. Do 10-15 reps on each leg.
The Workout:
Jumping jacks: Stand with your feet together and your arms by your sides. Jump your feet out to the sides while simultaneously raising your arms above your head. Jump back to the starting position and repeat for one minute.
Squats: Stand with your feet shoulder-width apart and your arms by your sides. Lower your body as if you were sitting back into a chair, keeping your weight in your heels. Push back up to the starting position and repeat for one minute.
Push-ups: Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to toe. Lower your body until your chest touches the ground, then push back up to the starting position. Repeat for one minute.
Plank: Start in a push-up position with your hands shoulder-width apart and your body in a straight line from head to toe. Hold this position for one minute, keeping your core tight and your body in a straight line.
Burpees: Stand with your feet shoulder-width apart and your arms by your sides. Lower your body into a squat position, then place your hands on the ground and jump your feet back into a plank position. Quickly jump your feet back up to your hands and stand up, reaching your arms overhead. Repeat for one minute.
High knees: Stand with your feet shoulder-width apart and your arms by your sides. Quickly bring one knee up towards your chest, then lower it back down and repeat with the other leg. Continue alternating legs for one minute.
Mountain climbers: Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to toe. Quickly bring one knee up towards your chest, then lower it back down and repeat with the other leg. Continue alternating legs for one minute.
Sit-ups: Lie on your back with your knees bent and your hands behind your head. Lift your upper body off the ground and touch your elbows to your knees, then lower back down to the starting position. Repeat for one minute.
Lunges: Step forward with one leg and lower your body until your thigh is parallel to the ground. Push back up to the starting position and repeat on the other leg. Do 10-15 reps on each leg.
Jumping squats: Stand with your feet shoulder-width apart and your arms by your sides. Lower your body into a squat position, then explode upward and jump into the air. Land softly and immediately lower your body back into a squat position. Repeat for one minute.
Tricep dips: Find a stable surface such as a bench or chair and place your hands on it, fingers facing towards your body. Lower your body towards the ground by bending your elbows, then push back up to the starting position. Repeat for one minute.
Side plank: Lie on your side with your feet stacked on top of each other and your elbow directly under your shoulder. Lift your hips off the ground and hold this position for 30 seconds, then switch sides and repeat.
Wall sits: Stand with your back against a wall and lower your body until your thighs are parallel to the ground. Hold this position for one minute, keeping your core tight and your body in a straight line.
Leg raises: Lie on your back with your hands by your sides and your legs extended straight out. Lift your legs off the ground and hold them at a 45-degree angle for one minute, keeping your core tight and your body in a straight line.
Plank jack: Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to toe. Jump your feet out to the sides, then back to the starting position. Repeat for one minute.
Box jumps: Find a sturdy box or other surface that is about waist-high. Stand in front of it with your feet shoulder-width apart and your arms by your sides. Lower your body into a squat position, then explosively jump up onto the box. Step back down and repeat for one minute.
Bicycle crunches: Lie on your back with your hands behind your head and your knees bent. Lift your head and shoulders off the ground and bring your right elbow towards your left knee, then switch sides and bring your left elbow towards your right knee. Continue alternating sides for one minute.
Jumping lunges: Step forward with one leg and lower your body until your thigh is parallel to the ground. Push back up to the starting position and jump into the air, switching legs mid-jump. Land softly and immediately lower your body back into a lunge position on the other leg. Repeat for one minute.
Push-up jacks: Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to toe. Lower your body until your chest touches the ground, then push back up to the starting position. As you push up, jump your feet out to the sides, then back to the starting position. Repeat for one minute.
Jumping jacks: Stand with your feet together and your arms by your sides. Jump your feet out to the sides while simultaneously raising your arms above your head. Jump back to the starting position and repeat for one minute.
Cool-Down:
After completing the Total-Body Blast Workout, it is important to cool down and stretch your muscles to prevent injury and improve flexibility. Here are some suggestions for a cool-down routine:
Jogging in place: Jog in place for one minute to gradually bring your heart rate down.
Arm and leg stretches: Stand with your feet shoulder-width apart and extend your arms above your head. Hold this stretch for 30 seconds, then lower your arms and reach down towards your toes, holding this stretch for another 30 seconds.
Chest stretch: Stand with your feet shoulder-width apart and clasp your hands behind your back. Lift your hands towards the sky, stretching your chest and shoulders. Hold this stretch for 30 seconds.
Quadriceps stretch: Stand with your feet shoulder-width apart and bend one knee, bringing your heel towards your buttocks. Hold onto your ankle with your hand and gently pull your heel towards your body, stretching your quadriceps. Hold this stretch for 30 seconds, then switch legs and repeat.
Hamstring stretch: Sit on the ground with your legs extended in front of you and your feet flexed. Reach towards your toes, stretching your hamstrings. Hold this stretch for 30 seconds.
Hip flexor stretch: Kneel on one knee with your other foot in front of you, knee bent at a 90-degree angle. Push your hips forward, stretching your hip flexors. Hold this stretch for 30 seconds, then switch legs and repeat.
Remember to listen to your body and take breaks as needed during the Total-Body Blast Workout. It is also important to consult with a healthcare professional before starting any new exercise routine. With dedication and consistency, the Total-Body Blast Workout can help you achieve your weight loss goals and improve your overall health and fitness.
