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This 15-Minute Metabolic Workout from Anna Victoria Will Work Your Entire Body

If your goal is to lose weight this month (or get back on track after your best efforts at the beginning of the year), you're not alone. That's where the 30-Day Shape Slim-Down Challenge demonstrated by Anna Victoria comes in. It includes seven of the biggest fat-burning exercises out there (yes, burpees are involved), plus healthy eating and wellness tips (nixing processed foods and logging more zzz's). Altogether, these small changes add up to serious results.

To take these 30 days to the next level, we tapped Victoria to come up with a complete, full-body fat-burning workout based on her Body Love app that will help you strengthen every part of your body—legs, glutes, arms, and core. One round of all 10 exercises only takes 15 minutes. But keep the pace up the entire time, as it's designed to be a high-intensity routine. Bottom line: You'll get in a blast of cardio while you're at it. Do the workout on its own or in tandem with the moves from the 30-day challenge, and you'll be feeling your healthiest, strongest self to fully take on summer.

Total Time: up to 30 minutes

You will need: Bench, Free weights

1. Mountain Climbers + Plank

A.

Start in a high plank. Draw the right knee up to chest, then immediately return the right foot to plank and simultaneously draw the left knee up to chest. Repeat, switching legs as quickly as possible. Do 10 on each side.

B.

One at a time, lower elbows to the floor to transition into a forearm plank. Hold for 3 seconds, then press palms into the floor to return to starting position in high plank. That's 1 rep.

Sets:

1

Reps:

10

2. Bent-Leg V-Up + Flutter Kicks

A.

Lie faceup on the floor with legs extended and hands clasped together overhead. Press lower back into the floor and lift feet off the floor to start. Draw knees in toward chest and lift shoulder blades off the floor, bringing arms around knees. Hold for 1 count, then return to starting position.

B.

Perform two flutter kicks, then return to start. That's 1 rep.

Sets:

1

Reps:

10

3. Box Jump

A.

Stand in front of a bench or stable platform that is at least knee height. Swing arms back and lower into a quarter squat to jump up onto the platform, landing softly in a squat.

B.

Stand up straight, then step down carefully, one foot at a time. 

Sets:

1

Reps:

15

4. Bulgarian Squat Jump

A.

Stand about 2 feet in front of a bench, facing away, with the left toes on the bench and hands clasped in front of chest. The right foot should be slightly in front of hips. Lower into a lunge on the right leg, tracking knee directly over (but not passing) toes.

B.

Jump straight up, keeping left toes on the bench and extending arms backward for more momentum. Land softly on the right leg to return to starting position. Immediately lower into a lunge to begin the next rep.

Sets:

1

Reps:

15 on each side

5. Deep Sumo Squat Jump

A.

Stand with feet wider than shoulder-width apart, toes pointed out at about 45 degrees. Lower into a deep squat, keeping back straight, chest up, and knees tracking over toes.

B.

Jump straight up, extending arms backward for more momentum. Fully extend hips and legs, squeezing glutes and quads at the top, and pointing toes. Land softly and immediately lower into a deep squat to begin the next rep.

Sets:

1

Reps:

15

6. Hammer 180 Raise

A.

Stand with feet shoulder-width apart, holding dumbbells in both hands by sides, palms facing in. Raise the dumbbells forward and overhead to stack directly over shoulders (palms still facing in) with a slight bend in both elbows.

B.

Pause for a moment with the dumbbells overhead, then slowly reverse the movement to lower the dumbbells back to starting position.

Sets:

1

Reps:

12

Mistakes and Tips:

Keep your core engaged throughout the movement. If your body is swaying or your back is arching, the weight is too heavy.

7. Burpee

A.

Stand with feet shoulder-width apart. Crouch down to place palms on the floor just in front of feet.

B.

Jump feet back to high plank position, then immediately lower entire body to the floor.

C.

Press chest and hips off the floor to return to high plank, then immediately jump feet up to hands and stand, jumping straight up in the air with arms overhead. Land softly then crouch down to begin the next rep.

Sets:

1

Reps:

12

8. Lunge + Lunge Jump

A.

Start in a split stance with feet staggered slightly, holding a dumbbell in each hand racked above shoulders.

B.

Lower into a lunge, stopping just before the back knee taps the ground. (Ensure the front knee doesn't move forward past the toes.) Press into the front foot to stand.

C.

Lower into a lunge again, then jump, keeping chest tall and legs split in the air. Sand softly in the split stance to return to starting position, and immediately lower into a lunge to begin the next rep.

Sets:

1

Reps:

10 on each side

9. One-Arm Dumbbell Row

A.

Stand next to a bench holding a dumbbell in the right hand. Rest the left knee on the bench, then hinge at the hips to bend over with a flat back, resting left hand on the bench. Allow dumbbell to hang directly below the right shoulder with palm facing in to start.

B.

Draw the right elbow straight back to row the dumbbell up next to ribs. Pause at the top, engaging the back, lats, and core muscles. 

C.

Slowly lower the dumbbell back to starting position. Resist rotating hips or shoulders during the movement.

Sets:

1

Reps:

15 on each side

Mistakes and Tips:

Maintain a straight back throughout the entire movement. 

10. Side Plank + Leg Lift

A.

Start in a side plank on the left elbow. 

B.

Hold for 3 seconds, then lift the right leg, engaging obliques and core muscles to prevent hips from dipping down.

C.

Lower the right leg to return to starting position. That's 1 rep.

Sets:

1

Reps:

8 on each side

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