If I could do only one no-equipment exercise for the rest of my life, it would be the burpee (where you drop into a chest-to-floor push-up, then jump as high as you can).
If I could do only one no-equipment exercise for the rest of my life, it would be the burpee (where you drop into a chest-to-floor push-up, then jump as high as you can).
You just can’t get much more out of a single move. One rep engages all your major muscle groups, and when you do 10 quick reps, you’ll get the same metabolism-boosting effects as a 30-second all-out sprint, a study by the American College of Sports Medicine finds. Here are three new ways to do the move, so the next time your routine calls for burpees, you won’t get bored – and you’ll always see results.
THE DOUBLE DIP
Stand with feet hip-width apart, arms at sides. Crouch, place hands on floor, jump into a plank. Do a push-up (chest to floor). Jump feet up to hands, then quickly jump back and do another pushup. Jump feet up to hands, then do a tuck jump. Immediately repeat tuck jump. Repeat.
BURPEE SIT-UP
Stand with feet hip-width apart, arms at sides. Crouch, place hands on floor, jump into a plank. Do a push-up (chest to floor). Flip over and do one sit-up. Rotate back to plank, jump feet up to hands, then jump and clap hands overhead. Repeat.
ONE ARM, ONE LEG
Stand with feet hip-width apart, arms at sides. Crouch, place left hand on floor, right hand on lower back, jump into a plank. Jump feet up to hand, then jump. Repeat on right side. Then repeat with each leg lifted (adding in the push-up). Repeat.
Running hack: Prevent loose laces
If your shoelaces always manage to break free during runs, try this tying method from pro trail runner Megan Kimmel, an Asics elite athlete. Start off as usual with a simple knot.
Then make two rabbit ears and cross those over each other. Tuck one ear and put it through the hole, then tuck the other ear under and through that same hole. Now pull both ears to tighten the knot.
The interlaced ears beats old-school double knots for staying power, Megan says. When you’re done with your run, just one tug on either end will undo it all.
"152 The estimated number of calories you’ ll burn while brisk walking on the treadmill at a speed of 4mph (or 6.4km/h) for 22 minutes. That’s roughly the duration of one episode of The IT Crowd or Unbreakable Kimmy Schmidt."
-SOURCE NETFLIX-
