8 Minute Buns

By rjoachim | August 28, 2023

Warm-up (2 minutes)

  • Jumping jacks: 30 seconds
  • High knees: 30 seconds
  • Butt kicks: 30 seconds

Workout (6 minutes)

  • Butt kicks: Get on your hands and knees, with your back straight and your abs engaged. Kick your left leg back and forth, keeping your knee high. Do this for 45 seconds, then switch legs and do 45 seconds on the right leg.Opens in a new windowwww.spotebi.comButt kicks exercise
  • Hip extensions: Lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a second, then lower back down. Do 15 repetitions.Opens in a new windowwww.beachbodyondemand.comHip extensions exercise
  • Bridges: Lie on your back with your knees bent and your feet flat on the floor. Place your hands on your hips and raise your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a second, then lower back down. Do 15 repetitions.Opens in a new windowwww.verywellfit.comBridges exercise
  • Squats: Stand with your feet shoulder-width apart and your core engaged. Lower your body down until your thighs are parallel to the ground, then stand back up. Do 15 repetitions.Opens in a new windowwww.verywellfit.comSquats exercise
  • Lunges: Stand with your feet shoulder-width apart and step forward with one leg. Lower your body down until your front knee is bent at a 90-degree angle and your back knee is almost touching the ground. Push back up to the starting position. Do 15 repetitions on each leg.Opens in a new windowwww.verywellfit.comLunges exercise

Cooldown (2 minutes)

  • Stretch your hamstrings: Sit on the ground with your legs straight out in front of you. Reach for your toes, keeping your back straight. Hold for 30 seconds.
  • Stretch your quads: Stand up and bend one leg behind you. Grab your foot and pull it towards your buttock. Hold for 30 seconds. Repeat on the other leg.

You can do this workout 3-4 times per week for best results. Be sure to listen to your body and take breaks when needed.

Here are some additional tips for getting the most out of your workout:

  • Focus on proper form. This will help you avoid injuries and get the most out of each exercise.
  • Use a weight that is challenging but not too heavy. You should be able to do 15 repetitions of each exercise with good form.
  • Increase the weight or resistance as you get stronger.
  • Stay hydrated. Drink plenty of water before, during, and after your workout.
  • Eat a healthy diet. Eating nutritious foods will help you fuel your workouts and recover properly.

I hope this helps!

Sources

www.gregsengine.com/fat-burning-workouts-lose-weight-fast-and-easy

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