John Kersbergen is a famous fitness instructor who is the creator of this 45-minute HIIT workout which focuses on losing weight in a short amount of time and also toning your muscles.
This workout has a fast pace which will make you sweat and out of breath, that is the reason is why so effective. Much more effective than any cardio.
HIIT or high-intensity interval training has proven its effectiveness and its becoming global trend around the world. Each four-minute section of this workout involves eight rounds of 20 seconds on and 10 seconds off.
For this exercising program lasts for 45 minutes in total and you have only 12 minutes of rest.
Equipment needed: jump rope (if you don’t have one, just pretend!), medium- to heavy-weight dumbbells (five to 20), and a clock or Tabata app to help keep track of time
The Workout
Jumping Jacks
Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows lose during the entire exercise and maintain a steady and smooth breathing pattern.
Forward-Backward Lunge
Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back. Switch legs and Repeat it 20 times
Plank Jacks
Begin in the plank position with your shoulders over your wrists, your body in one straight line, and your feet together. Like the motion of jumping jacks, jump your legs wide apart and then back together to complete a rep.
Mountain Climbers
As you place your arms and feet on the floor, move your legs as you were climbing atop while keeping your hands fixed on the ground.
Air Squats
Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up and make a jump in the air.
Goblet Squats
Start the exercise by standing on your feet and holding a goblet with both your hands. The same needs to be held close to your chest. Make a squat position with your body, so that the goblet come between your legs. At this point, your back needs to be in a straight position and your head and chest should be up. When you will reach the bottom position, use your elbows so that you can push your knees out. Then you may return to the starting position. Make 10 repetitions of the exercise.
Triceps Push-Ups
Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position.
Dumbbell Thrusters
This exercise is very similar to the squats, only this time you’ll need to hold the weights above your chest and as you go uplift your hands up in the air as well.
Plank With Bunny Hop
Begin in a plank position with your feet touching. Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
Jump your feet back to plank, to complete one rep. Repeat on the other side and continue alternating sides.
V-Sits
Get down on the ground and spread your arms up and your legs connected down. Then lift your arms and legs and try to touch them together and then get back in the initial position but without touching the ground. Make sure you keep your legs straight as much as you can.
Burpees
Split Lunge Jumps
Stand straight, then bend your knees with your hands touching the ground. Next position yourself in a push-up position, do a push-up and they raise again in the initial position with your hands up in the air.
Superman Lift
Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor. Hold for two to five seconds, and lower back down to complete one rep.
Plank Row
Planks are the best exercise for the abdominal area. It is very easy and simple. You just need to position yourself in a push-up position with your elbows (at a 90% angle). Make sure your body is in a straight line from toes-to-head. With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
Squats
Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up in the initial position.
Source: Female Fit Body
