Jumping Jack Weight Loss Workout (10 Mins)

Jumping Jack Weight Loss Workout (10 Mins)


(air whooshing) – In order for us to lose
weight through exercise, it’s important that we perform
cardio vascular routines. I personally am not a huge fan of running, so I love to create fun, simple
and effective home workouts, like this one for you today,
to help you burn calories. This routine is gonna focus
on getting the heart rate up for 30 seconds, then bringing it back down with some toning moves. And jumping jacks are a
great way to aid weight loss and work the whole entire body. Trust me, if you enjoy
these kind of workouts that I’m sharing with you, then I know that you
need to become a member of the Pink Dragon app. Pink Dragon is an app that we’ve designed to help you achieve your goals in the most simplified and
enjoyable way possible. After a lot of research, I’ve used proven behavioral
science techniques to bring you the best app available and include my three pillars to success. Nutrition, short but intense workouts and most importantly mindset. My weekly mindset work is a
tool where I share with you my biggest tips and strategies to staying on track and seeing results. From my experience and your feedback, I’ve made sure that this app is unique by combining my philosophy
of less is more. That means making sure that everything is easy for you to use and effective to give you the results. That’s why all of the workouts
are 15 minutes or less. My research and experience has shown that if you use your time
efficiently and effectively, then you will see results. There’s also a community included where I am present every
single day to motivate you alongside result orientated women. So if you’re serious about your
health and fitness for 2020, then make sure to click on the link below for more information to
become a member today. (air whooshing) Okay guys, who is ready for this exciting jumping
jack weight loss workout? I’m so excited to do this with you. So we’re gonna be doing
30 seconds jump jacks and then we’re gonna be doing 30 seconds with a toning exercise. So first move is just
simple jumping jacks. You can go as quick or as slow as you want with this movement but just make sure that
you’re getting your hands to touch as close as
possible, core engaged. (upbeat music) Excellent, next one we’re going into is just bringing those
knees towards the elbow while you guys are standing. This is gonna help to engage the abs. So just cross-over. So crunch down, crunch down. (upbeat music) Let’s go back into
those jumping jacks now. Let’s get the heart rate elevated. So remember go as quick
as you want with this. But ideally we do want to be
going as quick as possible. So jump and jump. (upbeat music) Great work guys, let’s go
straight down to the floor into a plank position. So you wanna keep the core engaged. Keep the back nice and straight and focus on something
just in front of you. Hold this pose. (upbeat music) Straight back up guys
into those jumping jacks. (upbeat music) That’s it, remember to breathe. Exhale every single time
you bring those arms up. (upbeat music) Excellent, next move is arm circles. So you just wanna bring
your arms forward to begin. Don’t drop them keep
them nice and straight. (upbeat music) Let’s reverse them back now. (upbeat music) Excellent guys, back
into those jumping jacks. (upbeat music) Let’s keep the core
engaged, suck that navel in. And exhale up. ♪ Alone and nearly sleepless at night ♪ ♪ I’m honest ♪ ♪ It’s boring one million
frozen demons surrounding me ♪ ♪ Picking your fight it’s toxic ♪ ♪ You were the best I ever had ♪ ♪ But every second you
were screwing me over ♪ ♪ And now I’m ♪ Let’s bring
it back to the floor now. ♪ Let’s target those abs with some bicycles. So for this move, make sure
that you’re bringing your neck and elbow as close to
the knee as possible. And we’re lifting the shoulder
blade off of the floor. Keep that stomach nice and flat. ♪ I need to be honest ♪ ♪ It was for the better ♪ ♪ Now every day is perfect
for a lifelong celebration ♪ ♪ Go ahead and ♪ (upbeat music) (timer beeping) Jump back up guys, straight
into those jumping jacks. (upbeat music) ♪ Hey ♪ ♪ Come tonight I’m struggling ♪ ♪ Reminiscing about our good times ♪ ♪ The goodness ♪ Excellent guys, next move is squats. So you want to bring that
bum as low as possible. And then as you come up
squeeze the glutes in. So go down and squeeze. Great work, down and up. You don’t need to rush this move. Go as quickly or as slow as you like. But just make sure the
movement is nice and controlled and you can feel it in your bum. ♪ Isn’t it iconic ♪ ♪ Standing on the frontline ♪ ♪ Steady going forward without
knowing the direction ♪ Excellent back into the
jumping jack now guys. Let’s get the heart rate back up. ♪ It was for the better ♪ ♪ Now every day’s perfect
for a lifelong celebration ♪ ♪ Go ahead and ♪ That’s it let’s pick up the pace now. Go a little bit quicker, let’s
get that heart rate going. (upbeat music) ♪ Hey ♪ (upbeat music) Excellent, let’s come down into
another plank position guys. And all you’re gonna do is
step the feet out, alternating. So step back, step back. With this move make sure
the abs are engaged. You’re keeping your back
nice and straight again. And you’re in a high plank position. ♪ For a lifelong celebration ♪ ♪ Oh oh ♪ ♪ Oh oh ♪ ♪ Oh oh ♪ That’s it keep going. ♪ Everybody can you feel the groove ♪ That’s it guys jump back up, let’s go back into those jumping jacks. ♪ Everybody can you feel the groove ♪ ♪ Grab somebody let it go ♪ ♪ Ooh ♪ ♪ Everybody ♪ ♪ Grab somebody ♪ ♪ Everybody ♪ ♪ Grab somebody ♪ ♪ Be be be be ♪ ♪ Ooh ♪ (upbeat music) For the next move all you’re gonna do is some simple punches
straight in front of you. If you wanna get your feet
involved, like I’m doing, you’re absolutely welcome to. I just find that this
is number one, easier. I get into more of a rhythm and I feel like it
targets my abs a bit more. So make sure that you’re
punching as hard as you can. Keep those fists nice and tight. (upbeat music) That’s it lets pick up the pace more. (upbeat music) Excellent back into the
jumping jack now guys. Jump up down, up, down, that’s it. ♪ You got me feeling ♪ Don’t worry we’ve not got long
left, you’re doing so well. You’re more than half way through. ♪ I’m around you baby ♪ ♪ You make me feel so alive ♪ (upbeat music) ♪ Everybody ♪ ♪ Grab somebody ♪ For the next move guys, you’re gonna be doing moving side lunges. So, basically what we’re
gonna do is not take a break. We’re just gonna move from
side to side straight away. Make sure you’re going as low
as possible with that lunge. And you’re squeezing the legs and you’re squeezing the glutes. (upbeat music) So down, up, and down again. That’s it keep that momentum going. Keep that rhythm. (upbeat music) Excellent work guys, let’s go
back into those jumping jacks. Let’s pick up the pace a little bit more. You’ve only got two more exercises left. ♪ Ooh ♪ ♪ Everybody can you feel the groove ♪ ♪ You make me feel so alive ♪ (upbeat music) ♪ Everybody ♪ Excellent guys, let’s
take it down to the floor into some crunches. So you want your feet flat on the floor. You just wanna bring that up and down. ♪ Grab somebody ♪ Make sure to roll the abs in. Breathe out as you come up, inhale as you go back down. ♪ Grab somebody ♪ ♪ Be be be be ooh ♪ So exhale, inhale. That’s it really crunch those abs. Feel them working. (upbeat music) Come back up guys, let’s go
into those jumping jacks. This is the last one that you are doing, so really push it and go for it here. And then you have one more move left. (upbeat music) ♪ Hey ♪ (upbeat music) ♪ Come tonight I’m struggling ♪ ♪ Reminiscing about our good times ♪ ♪ The good days ♪ Excellent guys, and for the last move we’re doing fast feet, because why not. This is a weight loss workout. So move those feet as quickly as you can. Let’s get the heart rate up
for the final 30 seconds. ♪ But every second you
were screwing me over ♪ ♪ And now I’m done with it ♪ ♪ I guess that there was no surprise ♪ ♪ Deleting you out of my mind ♪ ♪ Isn’t it iconic ♪ ♪ Standing on the frontline ♪ And that is it guys, well done
for finishing this workout. Make sure to hydrate and have some water. (air whooshing)
So guys that is the end of the jumping jack weight loss workout. If you’ve enjoyed his workout, then do not forget to
hit the subscribe button. Make sure that you also
checkout the Pink Dragon app by clicking on the link in
the description box below. You will not find an app that has short and effective workouts like this, anywhere else. ♪ Ooh ooh ♪ (upbeat music)