Can't work out in the morning? No problem! Here's a nighttime workout that will burn off all your energy and put you to bed exhausted while your muscles grow and fat melts away in your dreams. If you're steering away from night workouts because you think they keep you up, think again.
This workout gets all the cardio, core, and strength you need to put the fat to bed for good. These six moves target all the major muscles so your workout is as balanced as the recovery you'll get afterwards.
The creator of this workout, Raphael Konforti, Youfit's national director of fitness, recommends starting with three rounds of this workout and building up to five rounds. To do this workout, complete 20 reps of each move before moving on to the next one. The less rest you take, the more intense it will be. Depending on how intense you want to make the workout, you can keep the rest to 20 seconds between exercises or up to 60 seconds. For an added spice of intensity, either stay at 20 reps for all rounds or add an extra five reps each round.
Dumbbell Row With Twist
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The dumbbell row is a standard for anyone wanting to gain muscle, but when you add the twist, it becomes a core cruncher as well.
Start in a squat position, holding one dumbbell in your right hand.
Pull your elbow back toward your torso while squeezing your right shoulder blade.
As the dumbbell comes up, twist so your right shoulder goes higher than your left.
Reverse the motion and complete all reps on the right side before switching arms.
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Squat Thruster
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When you do a squat, you've got to make your form the utmost importance. When you do a squat thruster, form and intensity become your best friend and worst enemy. Be sure not to rush through the reps and try to combine the moves.
Start with your feet shoulder width apart and hands raised to shoulder height, with elbows directly beneath them.
Bend your knees and push your hips back, squatting down like you're sitting into a chair.
Press the dumbbells overhead as you squat up.
Squat down and lower the dumbbells right into the next rep and repeat.
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Power Sit-Up
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We know, we know: sit-ups and crunches are so yesterday. It's true, but this variation is definitely one to include in your workouts. If you think you'll just bounce through this one without much effort, think again.
Lie on your back and open your legs into a diamond shape with the soles of your feet pressed together.
Put your hands together with your arms overhead.
Exhale as you lift your back and arms up with power, then touch the ground in front of your feet.
Lower back to the starting position with control.
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Down Dog to Knee
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When you combine yoga with bodyweight-bearing movements, you get the best thing that ever happened to your weight-loss goals. This is a much more challenging move than your typical yoga sequence, so be sure to leave yourself plenty of time for each rep.
Start in a Downward Dog pose, pressing your weight into your heels while lifting your hips into the air.
Lift your right leg up, squeezing the right glute.
Exhale and shift your weight forward so your shoulders go over your hands. Bring your left knee toward your nose, and squeeze your core to your spine neutral.
Inhale and lift your right leg up as your push your weight back into your heels and your hips up.
Complete 10 reps on one side, then 10 reps on the other.
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Lateral Shuffle With High-Knee Hold
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This may look a little like you're running in place with exaggerated leg movements, and it kind of is, but it's also a squat, shuffle to both sides, and total-body movement that will engage every muscle if you do it properly. Watch your speed to make sure you're doing it right!
Start in an athletic squat position. Take a few short shuffle steps to the left, about the distance of your mat.
When you reach the edge of your mat, pause, bringing your inside knee up to waist level.
Set your feet down and repeat the motion to the right, lifting your inside leg again. This completes one rep.
