If you Hate Running Do This 30-Minute Workout To Lose Fat

If you Hate Running Do This 30-Minute Workout To Lose Weight

If you Hate Running Do This 30-Minute Workout To Lose Weight

I know what it's like to exercise like crazy and not get the results you're after. I ran for years and years, and it wasn't until I started CrossFit (and monitored my calorie intake) that I started seeing results bye-bye, belly fat!

Although lifting heavier weights was definitely part of my success, I'm convinced that trading in steady cardio for HIIT-type workouts (high-intensity interval training) was absolutely the key to my success! HIIT has proven to be one of the best workouts for weight loss, especially belly fat.

If this sounds familiar and you're tired of devoting endless hours to workouts without your body showing for it, you don't need to join a CrossFit box (unless you want to!)  just do this HIIT workout.

The workout: After a five-minute dynamic warmup, complete each exercise for 40 seconds, then rest for 20 seconds before starting the next move. Repeat this 10-minute circuit for a total of three times to complete a 30-minute workout. Challenge yourself to see how many reps you can do of each move, and really push it during each high-intensity interval, knowing you have 20 seconds of rest to recover.

Equipment needed: Medium to heavy dumbbells (I use 15 or 20-pounders) and a kettlebell if you have it. Choose weights that tire your arms out, so don't go light — it's OK to have two sets of dumbbells on hand. If you need more details on each exercise, see the instructions below.


If you Hate Running Do This 30-Minute Workout To Lose Weight


If Running Isn't Helping You Lose Weight, Do This 30-Minute Workout Instead

If you Hate Running Do This 30-Minute Workout To Lose Weight


Burpees

- From standing, lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back, simultaneously bending the elbows behind you, touching your chest to the floor.
- As you jump the feet forward to the hands, straighten the arms and come back to into a squat.
- Do an explosive jump straight up, getting as much height as you can.

If you Hate Running Do This 30-Minute Workout To Lose Weight



Dumbbell Thrusters

- Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing.

If you Hate Running Do This 30-Minute Workout To Lose Weight

Triceps Push-Ups

- Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged.
- Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
- Straighten the arms, coming back to plank position.
This counts as one rep.


If you Hate Running Do This 30-Minute Workout To Lose Weight


Dumbbell (Kettlebell) Swing

- Stand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the dumbbell (or a kettlebell if you have it) in both hands.
- Bend the knees slightly, pushing the hips back, lowering the weight between your legs with the forearms pressing against the inner thighs. Keep your chest open with shoulder blades sliding down your back.
- Forcefully squeeze your glutes and drive the heels down to thrust the weight forward as you straighten the legs. All the work is done by the lower body and core in this exercise and your arms will naturally swing forward to around chest height or above the head.
- Allow the weight to fall between your legs, bending the knees, ready for the next rep.


If you Hate Running Do This 30-Minute Workout To Lose Weight


Alternating Forward Lunge

- Stand tall with your feet hips-width distance apart, holding a dumbbell in each hand at your sides. For more of a challenge, hold the dumbbells overhead,  keeping the arms straight and elbows locked out.
- Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just gently tap the floor.
- Keep the weight in your heels as you push back to the starting position, completing one rep.
- Repeat stepping with the left foot this time, completing a second rep.


If you Hate Running Do This 30-Minute Workout To Lose Weight

V Crunch

- Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
- Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the ground.
- Repeat the crunch motion to complete one rep.