If you’ve read any of my other articles, you’d know that I like workouts that push me, using non-expensive equipment. For that reason, I prefer workouts that involve bodyweight exercises, running, biking, and swimming. The following workout is for anyone looking to lose 30 pounds or less, someone that is already on their way to getting into shape.
Most of the workouts I describe are for those just beginning to get into shape; this workout is for someone who has already been working out for awhile. You don’t have to be that person, and if that’s the case, you will then have to tone it down a notch. Just make sure that you can handle the level of intensity before going all-out.
Like most of my workouts, this one can be done at home or outside of your home. Some decent running shoes, a pull-up bar, and two tennis balls are all that’s required. You can either run on a treadmill or outside, it doesn’t matter.
Of course, always keep water with you, and make sure that you’re properly hydrated beforehand. Don’t forget about your warm-up, however it is that you like to get your blood pumping. As long as you’re breaking a sweat, then your warm-up is sufficient – and don’t forget the stretching.
For this entire workout, you’ll be holding onto two tennis balls, one in each hand. Start off by running at about 50% of your maximum effort or pace. If you like to use a treadmill, do it. Otherwise, take off running down your street and then turn back after 15 seconds.
Immediately drop and do 10 push-ups with the tennis balls still in your hands, and your feet on the chair. For support, keep your hands directly under your shoulders. Once you’re done, get up and do the same run again.
When finished with that run, do 10 pull-ups. while doing these pull-ups, keep the tennis balls in your hands. When you’re done with that, immediately go for another run, except that for this run you’ll be running pretty fast – about 90% of your max effort.
Once you finish your sprint, take a two-minute rest. Make sure you get some water, and then do the routine at least two more times. As with any workout, adjust it to make sure that it’s challenging, and then make sure to finish up with a proper cooldown. Now get out there and burn some calories!
David Stevens writes advice on how to lose 30 pounds fast with fat loss workouts.
