Burning up: Keep losing calories long after your workout’s over
Keep burning calories well beyond the end of your workout with these three exercises
Keep burning calories well beyond the end of your workout with these three exercises designed to spark your metabolism and activate the key muscles in your body.
These exercises are based on the Plyometrics training technique designed to increase muscular power and functional training which encourages all the muscles to work together rather than isolating them to work independently.
These types of exercise are far more neurologically demanding than any machine based exercises and help burn greater calories during and after the workout, increasing your metabolic rate throughout the day.
Exercise 1: Squat jumps
Step 1: Stand with your feet a hip’s distance apart, pointing straight forward.
Step 2: Bend your elbows at a 90 degree angle and pull back your shoulder blades.
Step 3: Bend down trying to sit your weight back onto your heels. A good tip is to keep your toes lifted off the floor.
Step 4: Keep your chest lifted and upright and your shoulder blades retracted throughout.
Step 5: Keep your navel pulled in to activate your core.
Step 6: Jump upwards. Extend your arms straight down as your feet leave the floor.

Step 7: Land in the same position you started in. Allow your arms to come back to a 90 degree angle and immediately repeat the jump.
Try to land softly through the heels without slamming into the floor.
Perform 3 sets, 8-15 reps depending on your fitness level.
Exercise 2: The cable punch
Step 1: Start with your legs a hip’s distance apart and your back facing the cable pulley machine or resistance band.
Step 2: Now place one foot behind you in a staggered stance.
Step 3: Keeping both feet pointing straight, lift the back heel up on the back foot.
Step 4: With your knees slightly bent, place most of the pressure through the heel on the front leg and a little through the toes on the back leg.

Step 5: Keep your spine neutral and extended and your chest lifted and keep your hips behind your shoulders.
Step 6: Posterially tilt the pelvis and draw your navel in.
It is important that you do NOT allow the knee on the front leg to extend past your ankles
Step 7: Hold the cable grip one hand (the hand that corresponds with the backmost leg) with the opposite arm held straight out in front.
Step 8: Now pull back the front arm and as you do this turn your upper body and punch forward with the back arm, extending the cable out straight in front of you and keeping it in line with you shoulder.
It is important that the hips don’t move and you only rotate through the trunk and that you keep both shoulder blades pulled back throughout.
You should feel your abs, core and back muscles and also the muscles in the lower legs and butt all working.
Step 9: Return back to stage one with the arm positioning and repeat the punch again.
Perform 3 sets of 8-12 reps.
Exercise 3: Pendulum squat
Step 1: Stand with your feet a hip’s distance apart, pointing straight forward.
Step 2: Holding two light dumbbells in each hand with your arms by your side.
Step 3: Now try to develop rhythm by allowing the dumbbells to naturally swing back and forth.
Step 4: As the dumbbells swing back down before they pass the torso, move your hips back (like you are doing a semi squat).
It is important to leverage weight from the pelvis.
Step 5: The chest will drop forward as pressure is coming forward and then extend back up to a straight position as the dumbbells come back up.

Step 6: Repeat again as the weights come downward.
Keep relaxed in the upper body and keep your shoulder blades retracted (pulled back).
The weights should go above your head and the knee should not cross to far forward past the ankles.
Performed 3 sets of 15-20 reps.
-
Oh, baby! Pregnancy fitness tips to stay in shape safely
Stay fit in a way that is safe for you and your soon-to-be bundle of joy Variety -
Feel the burn? Eat right to fight heartburn and acidity
For those of you who do suffer from heartburn, we’ve collected five tips and tricks to help you kick it to the curb Variety -
Suffer from migraines? Surprising fitness tips that could soothe you
Some experts have claimed that migraines are linked in part to bad posture Variety -
Don’t get caught cheating: Do’s and don’ts of midnight snacking
YES, you can have a bed-time meal and NO it won’t make you gain weight if you follow these tips Variety -
Running out of steam? Tips to combat jogging joint pain
Does running and jogging cause you pain? Read on for expert tips Variety -
Hitting 50? Work out tips for the middle-aged
The older you get, the more susceptible your metabolism is to slowing down so try these health tips Healthy Living -
Problems in bed? 3 tips to get the best night’s sleep
Our bodies’ physical repair occurs between 10pm and 2am, after which psychogenic (mental) repair takes place until we wake up Variety -
Looking to bulk up? Get to work with these surefire tricks
Want to look like Chris Evans from Captain America? Get these insider tips on how to bulk up Healthy Living -
No gym? No problem: tone up at home with these cash-saving tips
So, you don’t want to sign up for a costly gym membership but you want a toned body... Healthy Living -
Show off poolside: flaunt a slimmer waistline with 3 must-try tips
The heat is on and as the layers of clothes become a burden, many people find themselves seeking a slimmer waist Variety -
Can’t take the stress at work? Keep calm and read on
Feeling stressed? No time for lunch today? Read on for these stress busting tips Variety -
Top three work out tips for a healthier sex life
Sex can be a very physically strenuous job for our bodies. Here are a few tips to work out the necessary muscles Variety -
No ‘bingo wings’ here: top tips to tone your arms
The summer is here, what better time to cut the flab and tone up those arms Variety -
Got your back: easy tips to treat severe back pain
As we spend countless hours slumped over a desk, severe back pain is a major risk Variety -
Weak at the knees? Cure chronic joint pain with these simple tips
Joint pain is a common clinical complaint from people of all ages, here are a few tips to alleviate that pain Variety