EXPLOSIVE 9 Min Home Workout

Subscribe for more workouts: http://goo.gl/fx0Kc

Welcome to Insane Home Fat Loss! I'm pumped for this new channel where we're going to be bringing you two new killer bodyweight workouts every week. You'll be able to start doing the workouts right away with no equipment -- and they're a great way to burn fat and tone up in just a few minutes a day.

And to kick it off, here's a simple yet challenging bodyweight workout you can start off with...

Here's how to do the exercises:

LEG RAISE PUSHUPS -- Raise one leg in the air and do a pushup as normal. This makes it a lot more challenging, and works more muscle groups than the standard pushup.

AIR JACKS -- Just like a jumping jack, except your feet don't touch the ground on the outside. Flare your arms and legs outwards just like a jumping jack, and bring them back together before you touch the ground.

BODYWEIGHT SQUATS: Put your weight on your heels, and bend at your knees keeping your back straight and sticking your butt outwards. Bend to 90 degrees and come back up if you're a beginner -- if you're advanced you can challenge yourself by going a little deeper (but make sure to stay safe!)

JUMPING KNEE TUCKS: Jump in the air as high as you can, and tuck your knees into your chest. Simple, yet brutal ;)

HOW TO PUT IT TOGETHER:

Do each exercise for 30 seconds and take 15 seconds rest, then do it again. I use a Gymboss timer to time my sets, use this or something similar to ensure you aren't tempted to take extra rest time.

1st 8 sets: alternate leg raise pushups and air jacks (4 sets each)
2nd 8 sets: alternate bodyweight squats and jumping knee tucks (4 sets each)

And that's it! Leave me a comment to let me know how you did with the workout, and to let me know if you have any ideas for this new channel.

And if you want more killer bodyweight workouts like these, subscribe to insanehomefatloss! You'll get two new quick bodyweight workouts a week that you can do at home to lose fat and tone up.

Subscribe here:

http://goo.gl/fx0Kc

Category:

Sports

Tags:

• insane
• home
• fat
• loss
• weight
• exercises
• diets
• pushups
• airjacks
• jumping
• knee
• tucks
• squats
• Home (sports)
• Physical Exercise
• Fitness
• workouts
• workout
• abs
• ab
• belly
• stomach

[anonymootle]

Hmm... You're the same dude who does sixpackshortcuts, right? Why two channels? lol

[insanehomefatloss]

@anonymootle One for bodyweight exercises and we are going to transition SPS back to a muscle building and definition type of channel.

[cooleogirl12]

I have a question, If you change your workouts everytime is that bad or good? Like if one day you do burpees and then the other day you do another workout and each day you change them is that a good thing, or is it better if you just do burpees until you master them?

[insanehomefatloss]

@cooleogirl12 Changing things up is actually a great way to activate different muscle groups.

[Mogwhy1974]

Can anyone tell me what type of timer is being used?

[insanehomefatloss]

@Mogwhy1974 It's called a Gym Boss. The good people there gave me this one to demo and I really like it for this program.

[insanehomefatloss]

@svantiii No steroids at all. We do have the Zero Will Power Eating system which is detailed in the SPS program.

[Ibarra1408]

Mike, Which workout should i do this one or the psychotic 6 min fat loss workout

[T2341q]

What is the best way to do this workout and build muscle with equipment as well

[ScandinaviansAreCool]

@vintonlions52 Its good to do a variety to work different groups of muscles

[VicTheBoss162]

@vintonlions52 yea same here pro but buying doing mikes sps stuff and this im in the best shape of my life and most of the reason i didnt this was because i wanted to get ready for the marines and i pretty much am right now

[MrTweetch]

Mike, thanks for the vids - appreciate it :)

[SMutzEnt2011]

could you do all four videos in one day and after each video you take 5-10 min rest then move on to the next and then rest and so on can you do that or do u just do one video per day

[goktrenks]

Hey,so you mean that every week we change our exercices to loss fat?

[LadiiBlu33]

Air Jacks makes me look like a Just Killed Mario Brother -_-

[MEM1010]

do you think during the week it's a good idea to mix the insane home fat loss exercises with the exercises on your other channel ?