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8-Minute Workout: Quickie Calorie Blaster

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The Benefit

Blasting calories on the go may take less time than you think. This explosive eight-minute plyometric routine from Dan McDonogh, international fitness presenter and educator, both sculpts muscles and raises your heart rate to help you burn calories faster. To prevent injury, warm up first for a few minutes, and make sure to stretch after the workout.

Side Shuffle

Minutes 0:00-1:00

(not shown)

  • Stand with feet slightly wider than shoulder-width apart, arms bent at sides.
  • Slide left foot toward right, then step to right with right foot.
  • Repeat 3 times, then reverse, leading with left foot.
  • Continue alternating.

Explosive Push-Up

Minutes 1:00-2:00

  • Begin in a full push-up position, hands on floor shoulder-width apart, legs extended behind you.
  • Bend elbows and lower chest.
  • Bend elbows and lower chest.
  • Bend elbows and quickly hop hands and feet back to start.
  • Repeat.

Minutes 2:00-3:00: Repeat Side Shuffle (not shown)

Power Lunge

Minutes 3:00-4:00

  • Stand with feet shoulder-width apart, hands on hips.
  • Lunge forward with left leg, bending both knees 90 degrees.
  • Jump high enough to switch legs midair and land with opposite leg forward.
  • Continue alternating.

Minutes 4:00-5:00: Repeat Side Shuffle (not shown)

Single-Leg Jump

Minutes 5:00-6:00

  • Stand with feet shoulder-width, balancing on left leg.
  • Hop forward, then back to start.
  • Repeat on other leg.
  • Continue alternating.

Minutes 6:00-7:00: Repeat Side Shuffle (not shown)

Squat-Thrust Jump

Minutes 7:00-8:00

  • Stand with feet shoulder-width apart, arms by sides.
  • Squat down to bring hands on floor outside feet.
  • Jump legs back into a full push-up.
  • Hop feet to inside of hands, jump up, and extend arms.
  • Repeat.

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