5 in 1 diet - 5 minute fat burning workout
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Updated: May 12,2023





Optimal Weight 5&1 Plan Review - 12 Things You Need to Know. Optimal Weight 5&1 Plan promises a “gentle but efficient fat-burning state while maintaining retaining lean muscle mass.” The plan claims to help you reach and maintain your weight through a combination of supplements, meal alternatives, and coaching. But, the program comes as a kit costing well over $400 and loaded with processed foods. Our research team decided to take a closer look. All evidence shows that reducing caloric intake and adding exercise is the best way to reach healthy weight goals. Does Optimal Weight 5&1 offer anything different to justify that hefty price tag? We looked at the kit ingredients, studied the diet plan, read user feedback, and summarized our findings for you. Optimal Weight 5&1 Plan can be purchased through their Official Site. Optimal Weight 5&1 Plan Readers: Noom is offering our readers a risk-free trial , for a limited time. Click here for more information! What is the Optimal Weight 5&1 Plan? Also known as the Medifast 5&1 Plan, the Optimal Weight 5&1 Plan is a program that helps you reach your ideal weight and maintain the results for the long term. You eat six times a day (small meals), receive expert coaching and advice, and allow Optavia fuelings to help you manage what you eat. With the Optimal Weight 5 and 1 Plan, you will need to purchase a kit, which consists of Optavia products such as snack bars, shakes, smoothies, cereals, soups, and other Optavia foods. Here are the kits for the TSFL 5&1 Plan: Essential Optimal Kit, Select Favorites Kit, and Essential On-The-Go Kit. Does the Optimal Weight 5&1 Plan work for weight loss? International Journal of Obesity – research that shows the importance of “portion control in weight management.” Nutrients – Some research suggests knowing portion sizes isn’t enough. The study shows tools aimed at helping the user learn portion sizes are effective. Appetite – suggests training is useful in learning portions. Products Similar to Optimal Weight 5&1 Plan. × Explanation of Price. This is how much it costs to start on the respective program. We always recommend trying a product before making a large investment. = Initial product cost is less than $5 = Initial product cost is between $6 and $50 = Initial product cost is between $51 and $150 = Initial product cost is $151 or more. Company Info. Optavia (Take Shape for Life) – The Company Behind 5&1 Plan. Take Shape for Life is primarily owned by Medifast (the parent company). It was started back in 2002 and is based in Baltimore from Owings Mills, Maryland. Aside from the Optimal Weight 5 and 1 Plan, Take Shape for Life also offers the Optimal Health 3&3 Plan, Optimal 4&2&1 Plan, and Powerful Hydration to help you sustain healthy weight after you reach your weight loss goal. Take Shape for Life also offers personal coaching and daily inspiration to help you reach your goals. You can shop for the kits and Optavia Medifast foods directly through the official website. As of 2019, Medifast expanded the business into Hong Kong and Singapore. Medifast Customer Service. Medifast, Inc. was founded in 1989 and is rated well by the Better Business Bureau (A+). We also took a look at the Consumer Affairs website, where there are more than 400+ consumer reviews. We found both positive and negative responses to Medifast and the customer service they offer. You can contact customer service at 888-OPTAVIA (1-888-678-2842). The address for Optavia is: 100 International Drive 18th Floor Baltimore, MD 21202. As of September 2022, Optavia, LLC earned 1.5 out of 5 stars based on customer reviews. They’ve closed 493 complaints in the previous three years and 88 complaints in the past 12 months. Optavia has not been rated by the BBB. In 2020, Optavia Essential Old Fashioned Maple & Brown Sugar Oatmeal was voluntarily recalled due to undeclared traces of milk. Optimal Weight 5&1 Products Available From Optavia. Essential Bars Essential Shakes Select Shakes Spinach Pesto Mac & Cheese Honey Sweet Potatoes with Brown Sugar and Cinnamon Buttermilk Cheddar Herb Biscuits Essential Baking Mixes Roasted Garlic Mashed Potatoes Homestyle Chick’n Noodle Soup Red Bean & Vegetable Chili. Scroll below for one of the best products we’ve seen over the last year. Optimal Weight 5&1 Plan Benefits: Claims. Here is a rundown of the Optimal Weight 5&1 Plan benefits and perks: Lose weight fast Select from 5 Optavia Fuelings each day (every 2-3 hours) 60 different Optavia Fuelings to choose from One Lean & Green Meal per day Optavia bars and foods are convenient for on-the-go Feel satiated (full) Burn off fat. The Research Behind Optimal Weight 5&1 Plan. The official website states, “Our products are scientifically formulated with the right balance of carbohydrates, protein, fat, and sugar to help you burn fat and retain muscle on your health journey.” It goes on to say that, “We’ve worked with physicians, scientists, and nutritionists to create portion-controlled fuelings to make it easy for you to stay on your plan and keep the focus where it belongs: on gaining your Optimal Health.” According to the journal Obesity Science and Practice , “Evidence-based commercial programs can be an important tool to help adults with overweight and obesity lose clinically relevant amounts of weight.” Getting Started. How to Get Started With Optimal Weight 5&1 Plan. To get started with Optimal Weight 5&1 Plan, you need to order one of the kits. The kit will include Optavia Select Fuelings to last you for 20-30 days. This means many Optavia shakes, bars, cereals, smoothies, and dishes. You will also have one-on-one coaching available and Optavia recipes, and an online community to assist you. Other Optimal Health Programs. Other Optimal Health programs from Take Shape for Life include the Optimal Health 3&3 Plan, Optimal Health 4&2&1 Plan, and Purposeful Hydration. Unlike the Optimal Weight Loss 5 & 1 Plan, this program involves eating three balanced meals a day and three Optimal Health fuelings to sustain your healthy weight. But portion sizes are still relevant, and you need to eat every 2-3 hours to stay on track. A final option is the Optavia 4&2&1 Plan. You eat four Optavia Fuelings meals, two green and lean meals you prepare, and a snack on this plan. Optavia Premier. Optavia premier is another popular subscription plan available from Optavia. With this plan, individuals receive free meals, free shipping on all orders, and exclusive discounts. Once individuals choose their kit, the membership program ships it automatically every month. Optavia Food – Is The Optimal Weight 5 & 1 Plan Healthy? There are dozens of Optavia Fuelings to choose from on the 5&1 Plan. This includes supplements, snacks, shakes, teas, smoothies, bars, desserts, pasta, and even breakfast foods. While these Optavia products are available individually on the official website, you can also find them in the kits. You should expect to eat many bars and shakes on this diet plan, which are processed foods. There may be Optimal 5&1 Plan DIY, or do-it-yourself, food options as well. Ingredients. Optimal Weight 5&1 Fuelings – Are the Ingredients Effective for Weight Loss? Protein. Commonly found in meats, dairy products, eggs, soybeans, nuts, beans, seeds, and legumes, this macronutrient is made up of amino acids. It helps reduce appetite, repair the body, and build lean muscle tissue. The American Journal of Clinical Nutrition notes that protein plays an important part in weight management. Additionally, the journal Obesity Facts studied the connection between protein and weight loss, concluding “participants with more adherence rate in the HPD [high-potein diet] group lost significantly more weight.” Fiber. This indigestible carbohydrate is also called roughage in produce, whole grains, nuts, beans, and seeds. It moves through the digestive tract to help with regularity and gut health. Based on research presented in the Journal of Nutrition , “dietary fiber intake, independently of macronutrient and caloric intake, promotes weight loss and dietary adherence in adults with overweight or obesity consuming a calorie-restricted diet.” Essential Vitamins and Minerals. Found in a variety of foods, these nutrients are crucial for healthy body function. According to the National Institutes of Health – Office of Dietary Supplements , “foods in nutrient-dense forms contain essential vitamins and minerals and also dietary fiber and other naturally occurring substances that may have positive health effects.” However, excessive vitamin intake is also associated with a higher weight, according to research published in WoD. Probiotics. Also called good bacteria, these are live microorganisms that help promote gut health, which aids with regularity and the prevention of problems like diarrhea and constipation. According to the journal Nutrients , “probiotics, which are generally considered safe for human health, have shown some promise.” Monk Fruit Extract. A natural sweetener used in foods and supplements, often to reduce calories. It’s more than 100 times sweeter than traditional cane sugar. Research available in the Nutrition Journal concluded, “this scoping review identifies the needs for future research to address the numerous evidence gaps related to health effects of NNSs [non-nutritive sweeteners] use.” Side Effects. Optavia Side Effects: The Pain Behind the Progress. As with most diet foods and supplements, you may notice some side effects with Optavia prepackages fuelings. This is likely due to certain ingredients. Some of the reported side effects are as follows: Loose stools Bloating Gas Constipation Nausea Dizziness Upset stomach Diarrhea. Medifast customers mentioned these unpleasant effects states Consumer Affairs. Optimal Weight 5&1 Plan Cost. You are encouraged by Take Shape for Life to join OPTAVIA Premier to make the Optimal Weight 5&1 Plan easy and convenient. This allows you to buy the Octavia kits (119 servings), which have everything you need. The Optimal Weight 5&1 Plan pyramid costs $378.25 and comes in two options. Although no longer available, other weight plan options included Essential Optimal Kit with the Habits of Health System, Select Optimal Kit with the Habits of Health System, and Essential On-The-Go Kit with the Habits of Health System – all of which cost between $292-426. If you are eating six times per day, a kit will not even last one month. The least you will spend is $300 a month, but likely more around $400 to $500. Currently, the weight-loss plans are only available for purchase on the official Optavia website, where there is an Optimal Weight 5&1 Plan pdf available as well. Accessories for the plan are available on various websites, including Etsy and Amazon, particularly third-party cookbooks and food journals not affiliated with Optavia. Optimal Weight 5&1 Plan Refund Policy. On their official website, Optavia mentions a 30-day return policy. However, individuals can only receive a refund on consumable items, meaning that opened packages can not be refunded. Additionally, customers will need to receive a Return Merchandise Authorization Number before being able to ship back any products. Customers are responsible for shipping fees. Optimal Weight 5&1 Weight Loss Results. According to the official website, the average weight loss on the Optimal Weight 5&1 Plan is 20 pounds, which occurs in an average of 12 weeks. But weight loss results will vary from person to person, depending on your effort and lifestyle. What Users Are Saying. What Users Are Saying. “I am on 5&1 Optavia program. Most of the fuelings take time to get used to but once you do it is easy to follow along. At first it tasted like dirt but my taste buds have completely changed. This has become my favorite fueling so far.” Jessica U. “I am 1 week in with my Optavia 5 & 1 first 30 days and the Creamy Vanilla Shake is a must! There are so many other uses than just a shake. It is a creamy, tasty and filling fueling. It is easy and convenient to take to work, even adding it to your coffee makes for a yummy morning treat.” Lara M. “The Optavia Mint Chip bars are one of my favorite flavors from the 5&1 plan. I am a fan of mint anyway and they remind me of a Thin Mint girl scout cookie. I will be ordering them with each shipment. Some of the Optavia products have a protein powder smell and this one does not. A must have if you love mint chocolate.” Sarah W. Bottom Line. The Bottom Line on Optimal Weight 5&1 Plan. Controlling your daily caloric intake and food portion sizes with the Optimal Weight 5&1 Plan may indeed help you drop some pounds. After all, it has been shown that reducing your calories aids with weight loss. This Optimal 5&1 Plan indeed offers many food options, and you do receive coaching to help you reach your goals. But there are a few concerns we have with this Take Shape for Life program. When it comes to losing weight and keeping it off, sometimes you just need a little help along the way. Noom is a proven weight-loss solution that helps take away the stress of trying to adopt huge lifestyle changes that seem unattainable. Through daily lessons and fun quizzes, users are taught how small, incremental changes add up to new, healthy habits that help you lose weight. For a limited time, you can try Noom as part of an exclusive free trial offer . Get started on that new body today! Need Help Finding a Diet? Choosing the right weight-loss system can be confusing and often times frustrating. Let us help. Let us know a little more about you and your goals. In This Review. Testimonials. Free Trial Offer. Optimal Weight 5&1 Plan Questions & Answers Q&A. What is the Optimal Weight 5&1 Plan? The Optimal Weight 5&1 Plan is a healthy and balanced diet plan that combines five smaller meals with one larger meal each day. Each meal consists of lean protein, complex carbohydrates, and plenty of fruits and vegetables. This plan was designed to help individuals reach and maintain their ideal weight in a healthy and sustainable manner. It provides portion control, encourages mindful eating habits, and helps keep calorie levels under control. Additionally, it teaches individuals how to make smart food choices that will fuel their bodies for the long-term. This plan is suitable for those looking to lose or gain weight healthily as well as for those who just want to maintain a healthy lifestyle. By following this plan, individuals can look forward to improved energy levels and overall health. The Optimal Weight 5&1 Plan emphasizes whole foods, such as fruits, vegetables, whole grains, lean proteins and low-fat dairy products. It also encourages regular physical activity and encourages individuals to make healthy lifestyle choices. This plan is a great option for those who want to improve their overall health and well-being. It can also be customized to meet the specific needs and goals of each individual. Do I need to exercise with the Optimal Weight 5&1 Plan? Optavia recommends 30 minutes of exercise daily while following the program. How many different Optavia Fuelings are there for Optimal Weight 5&1 Plan? You have your choice of more than 60 Fuelings. How many meals do I get each day with Optimal Weight 5&1 Plan? You get 1 Lean and Green Meal, 5 Fuelings and an optional healthy snack. How much water should I drink? Drink at least 64 fl. oz. of water every day. Where can I buy Optimal Weight 5&1 Plan? Optimal Weight 5&1 Plan can be purchased using their Official Site. Who cannot use the Optimal Weight 5&1 Plan? People under 18, and pregnant or nursing women cannot use this program. If you are taking certain medications or have an existing medical condition, you should speak with your doctor to make sure the program is safe for you before getting started. Is the Optimal Weight 5 & 1 Plan for people not trying to lose weight? No, but an alternative option is the Optimal Health 3&3 Plan. How many calories do you eat on Optavia? This very low calorie diet allows for 800 to 1,000 calories with 80 to 100 carbohydrates per day. Are there gluten-free food options available? Optavia Fuelings include some gluten-free choices. How much does the Optimal Weight 5&1 Plan cost? Expect to pay anywhere from $350 to $425 for three weeks worth of food, totalling 119 servings. How long does it take to start fat burning on Optavia? Fat burning should begin within three to five days of following the Optimal Weight 5&1 Plan. How much weight do you lose on Optavia? Optavia claims you can lose an average of 12 pounds while on their program. They say you’ll continue to lose weight for up to 12 weeks following program completion. What can you eat on Optavia? On the Optimal Weight 5&1 plan, you’re allowed to eat one “lean and green” meal consisting of protein and vegetables. All these meals will come to 800-1,000 calories per day. What is Optavia Premier? Optavia Premier is a membership program from Optavia. When users sign up for the service, they receive automatic shipments of food kits, exclusive discounts, free food, and free shipping. Does Optavia put you in ketosis? Optavia is a weight-loss and health program that boasts many benefits for its users. While the program does not explicitly state that it puts you in ketosis, it is possible to achieve this by following their plan. As Optavia emphasizes habits like portion control and eating nutrient-dense foods, it’s likely you can enter ketosis if you consume fewer carbs than your body needs for energy. Additionally, Optavia encourages intermittent fasting, which may contribute to reaching ketosis. Ultimately, consulting your healthcare provider is encouraged before starting any diet or weight-loss program. What are the benefits of the Optimal Weight 5&1 healthy Plan lifestyle? By adhering to the Optimal Weight 5&1 Plan, individuals can customize their plan to meet their specific needs and goals. This encourages a healthy lifestyle that includes physical activity as well as other beneficial choices for each individual. By following this plan can help individuals reach or maintain their ideal weight in a safe and sustainable manner. Additionally, this plan can help reduce cravings and provide an overall feeling of wellness. Eating a balanced diet of lean proteins, complex carbohydrates, fruits and vegetables can help fuel the body and provide nutrients essential for optimal health. Following this plan can also lead to improved energy levels, better mental clarity, and an overall sense of wellbeing. In addition, this plan can help individuals avoid unhealthy cravings and make healthier food choices that will sustain them in the long-term. Finally, this plan can help individuals develop better eating habits that can be carried on for life, leading to overall health and wellness. If followed properly, the Optimal Weight 5&1 Plan can be a great way to reach or maintain an optimal weight and stay healthy for the long-term. It is important to remember that this plan should be followed with proper guidance and advice from a qualified healthcare professional. Additionally, it may be beneficial to incorporate regular physical activity into the plan, as this can have a positive effect on overall health and wellness. Lastly, it is essential to remain mindful of one’s eating habits and make sure that good nutrition is a priority. Following the Optimal Weight 5&1 Plan can lead to improved physical, mental, and emotional health in the long-term. What are the most common mistakes to avoid when following the Optimal Weight 5&1 Plan? When following the Optimal Weight 5&1 Plan, it is important to avoid certain common mistakes that could hinder progress and lead to unhealthy eating habits. One of the most common mistakes is to skip meals or snacks, as this can lead to overeating later on in the day and disrupt the balance of nutrients consumed. Another mistake is not paying attention to portion sizes, which can lead to consuming too many calories and sabotaging weight loss or gain goals. It is also important to avoid relying on processed and unhealthy fast food options, as this can lead to an unbalanced diet. Finally, it is essential to make sure that physical activity is a regular part of the plan, as this can help boost metabolism and promote overall health. By avoiding these common mistakes, individuals can make sure that they are getting the most out of their Optimal Weight 5&1 Plan and reaching their desired goals. What is the most important thing to keep in mind when following the Optimal Weight 5&1 Plan? The most important thing to keep in mind when following the Optimal Weight 5&1 Plan is that it should be carefully monitored and adjusted to meet an individual’s specific needs and goals. It is important to make sure that the plan is tailored to each person, as this will ensure that the plan is sustainable and beneficial in the long-term. Additionally, it is essential to make sure that a healthy diet is maintained along with regular physical activity, as this can help maximize the effectiveness of the plan. Lastly, it is important to keep track of progress and adjust the plan as necessary to ensure that desired goals are met. By following these guidelines, individuals can make sure that they are getting the most out of their Optimal Weight 5&1 Plan and achieving their desired goals. Are there any risks associated with following the Optimal Weight 5&1 Plan? Following the Optimal Weight 5&1 Plan is typically considered safe if done under the guidance of a qualified healthcare professional. It is important to remember that this plan should not be used as a replacement for medical care or professional advice. What should individuals look for when seeking professional guidance on the Optimal Weight 5&1 Plan? When seeking professional guidance on the Optimal Weight 5&1 Plan, individuals should look for someone who is knowledgeable and experienced in nutrition and diet plans. It is also important to make sure that the healthcare professional is familiar with the Optimal Weight 5&1 Plan and can provide personalized advice. How can individuals ensure that they are getting the most out of their Optimal Weight 5&1 Plan? To ensure that individuals are getting the most out of their Optimal Weight 5&1 Plan, it is important to make sure that the plan is tailored to meet individual needs and goals . It is also essential to make sure that a healthy diet is maintained and that regular physical activity is incorporated into the plan. What are the long-term benefits of following the Optimal Weight 5&1 Plan? The long-term benefits of following the Optimal Weight 5&1 Plan include improved overall health, weight loss or gain, balanced nutrition, and increased metabolism. Additionally, this plan can help individuals develop healthy eating habits and make better food choices, which can lead to increased energy levels and improved overall wellbeing. Are there any common mistakes to avoid when following the Optimal Weight 5&1 Plan? Some common mistakes to avoid when following the Optimal Weight 5&1 Plan include not tracking progress, relying too heavily on processed and unhealthy fast food options, and paying insufficient attention to physical activity. To get the most out of this plan, it is essential to monitor progress and adjust the plan as necessary, maintain a healthy diet, and make physical activity a regular part of the plan. By avoiding these common mistakes, individuals can make sure that they are getting the most out of their Optimal Weight 5&1 Plan and reaching their desired goals. Who owns Optimal Weight 5&1 Plan? The Optimal Weight 5&1 Plan is owned by Take Shape for Life, which is primarily owned by Medifast, the parent company. Take Shape for Life was started in 2002 and is based in Baltimore, Maryland. In addition to the Optimal Weight 5&1 Plan, Take Shape for Life offers the Optimal Health 3&3 Plan, Optimal 4&2&1 Plan, and Powerful Hydration to help you maintain healthy weight after you reach your weight loss goal. What products are available under the Optimal Weight 5&1 Plan? The Optimal Weight 5&1 Plan offers a range of Optavia products, including Essential Bars, Essential Shakes, Select Shakes, spinach pesto mac & cheese, honey sweet potatoes with brown sugar and cinnamon, buttermilk cheddar herb biscuits, essential baking mixes, roasted garlic mashed potatoes, homestyle chick’n noodle soup, and red bean & vegetable chili. How do I order Optimal Weight 5&1 Plan products? You can order Optimal Weight 5&1 Plan products directly from the Optavia website.


5 Minute Fat Burning Workout (No Equipment, Chipper Workout) The most efficient cardio workout you can do at home in 5 minutes is this ALL OUT fat burning workout! Add this no equipment, full body chipper workout onto any workout for a quick and effective total body burn. We have a lot of challenging strength and HIIT workouts on the blog. But the workout I found myself most nervous to film was this 5-Minute Fat Burning Cardio Workout! This chipper-style workout is a heart-pumping, cardio HIIT workout. A chipper workout is a list of full body exercises, performed at high reps back-to-back until the workout is completed. This workout “chips away” at the reps as we work our way down the list of exercises — so the first exercise is 50 reps, the second exercise is 40, and so on… That’s what makes this a challenging 5-minute workout at home. This workout is tough, but so are you. Fat Burning Workout FAQs. Full body exercises that you’ll actually do! I could claim these are the six best full body exercises to burn fat. Or that this 5-minute workout will turn your body into a fat burning machine, reducing belly fat and increasing fat loss. But I’ve never been one to promise quick and easy fixes. I genuinely believe that fitness is a lifestyle, and that encompasses more than a five minute fat burner. That said, high intensity interval training (HIIT) is proven to be more effective at reducing overall fat (and tough-to-target abdominal fat) than other forms of exercise (National Library of Medicine). Cardio conditioning! Six anaerobic exercises that will keep your heart rate high for 5 minutes. Anaerobic exercise is short, fast, high-intensity exercise. In addition to cardio, this workout uses bodyweight exercises to build strength in the upper body (chest, shoulders and back), lower body (butt, legs and thighs), and core (lower abs, obliques and upper abs). After completing a HIIT workout you continue burning calories and fat for 24 hours after the workout. So fat burning HIIT workouts are efficient for burning calories and losing weight. This is an intense, all-out cardio workout. That said, it’s also AMRAP, which means you complete as many rounds as possible for you in 5 minutes. Take it at your pace. Modifications are offered for all fitness levels. Additionally, I’ve noted low impact exercise modifications for each of the six full body exercises below. You might also enjoy this guided low impact cardio workout. 5-Minute Fat Burning Workout (Chipper Workout) A full body, no equipment, HIIT workout that is great for burning fat, weight loss, building muscle and building mental toughness. This cardio BLAST is 5 minutes of ALL OUT effort; and the perfect way to finish off a workout. Workout Equipment: No equipment needed for this bodyweight-only, chipper workout. Shop My Extra-Large Yoga Mat. I get so many questions about this mat! I have the EXTRA LARGE Mat (8′ x 4′ x 1/4″). DISCOUNT CODE: NourishMoveLove. Workout Instructions: Follow along with the guided Fat Burning Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. Y our Workout Looks Like This: 6 HIIT Exercises “Chipper Workout” (we’ll be “chipping away” at exercises, so the reps decrease as you work down the list of exercises) AMRAP (as many rounds as possible in 5 minutes) There’s no warm-up, so if you’re doing this as a stand-alone workout I recommend warming up with this quick, 5 minute warm up routine for at home workouts. Workout Outline. Punch Jacks – 50 Reps Mountain Climbers – 40 Reps Loaded Squat Lateral Bounds – 30 Reps Lunge Drops – 20 Reps Burpees – 10 Reps Plyometric Push Ups – 5 Reps. Prefer to Watch On YouTube? 6 Fat Burning Exercises. Punch Jacks. Targets: Inner thighs (adductors), shoulders, arms, upper back and core. How To Do Punch Jacks. Start standing tall, feet shoulder-width apart, knees slightly bent and core engaged. Hold your arms up in a boxer position, fists clenched in front of your face. As you jack your feet out, simultaneously punch one arm out in front of you. Jack your feet back together to return to the starting position. Repeat this punch jack movement for 50 reps. Modification: Make this a low impact exercise by tapping a foot out with each punch rather than jacking. Mountain Climbers. Targets: Legs, quads, core, shoulders and triceps. Mountain climbers are a great power move for runners, increasing heart rate while also challenging balance and agility. How To Do Mountain Climbers. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly. Hold this position, maintaining a straight line with your body, gaze slightly in front of you. Alternate driving one knee towards your chest. Repeat this motion at a rapid pace, as if ‘running’ in a plank position. Each knee drive counts as 1 rep. Repeat for 40 reps. Modification: Slow down the movement, performing slow, alternating knee drives versus fast knee drives. If holding a plank position doesn’t feel good for you, you can always perform standing knee drives or high knees. Loaded Squat Lateral Bounds. Targets: Legs, glutes, hamstrings, quads and thighs. How To Do Loaded Squat Lateral Bounds. Start standing with feet shoulder-width apart, or slightly wider. With chest up and weight in your heels, lower down into a loaded squat position. Maintaining a loaded squat, push off your outside leg to bound laterally (side-to-side). Option to tap the ground with each bound. Each bound counts as 1 rep. Repeat for 30 reps. Modification: Make this a low impact exercise by stepping side-to-side rather than bounding. Lunge Drops. Targets: Legs, butt, hamstrings, quads and thighs. How To Do Lunge Drops. Stand with feet hip-distance apart. Shoulders stacked over hips. Jump one leg back into a reverse lunge position; lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the floor. Explode up back to the starting position. Repeat this movement on the other leg. Continue alternating legs with each lunge drop. Each lunge drop counts as 1 rep. Repeat for 20 reps. Modification: Take out the impact and slow down the move. Step back into a reverse lunge, step back to center, and repeat on the other leg, alternating reverse lunges on each leg with each rep. Burpees. Targets: Arms, chest, shoulders, glutes, hamstrings, quads and core. Burpees are one of the best HIIT exercises to increase your heart rate. How To Do Burpees. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of your feet. Shift your weight onto your hands as you jump your feet back to softly land on the balls of your feet in a high plank position. Your body should form a straight line from your head to heels. Jump your feet back so that they land just outside of your hands. Explode up jumping into the air with arms extended overhead. Land softly and repeat. Each burpee counts as 1 rep. Repeat for 10 reps. Modification: Slow down the movement and take out the jump. Plant your hands on the ground, step back into plank, and step back in to a low squat, stand up, and repeat. Plyometric Push Ups. Targets: Arms, chest, shoulders, triceps and core. This is an advanced push up variation, you can always perform standard push ups. How To Do Plyometric Push Ups From Your Knees. Start in a high plank position and drop to your knees. Keep weight shifted forward, with shoulders stacked over wrists. Bend your arms to lower down into a push up. Lead with your chest as your elbows fall back towards your hips; neck stays in line with your spine. Once you reach the bottom of your push up, explosively push back up to the top of your push up. The explosive push should be so great that your hands leave the ground. Option to clap your hands together between each plyo push up. Each push up counts as 1 rep. Repeat for 5 reps. Modification: Perform a standard push up, taken from the knees or the toes. You also can perform push ups from an incline. More Workouts. 10-Minute Low Impact HIIT Workout for Beginners (No Jumping) 15-Minute HIIT Cardio Workout (No Equipment) No Equipment Workout: 10-Minute AMRAP Workout. Pin this 5-Minute Fat Burning Workout (Chipper Workout) This post includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). 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