Staff Writer
Tweak of the Week aims to make weight loss simple. Making small weekly changes will add up to serious weight loss, as well as overall healthier habits and a happier life. It's just that simple.We've given you some great workouts for weight loss, but who wants to be inside exercising when the weather is so beautiful outside? Get outdoors with this workout put together by Andy Petranek, CrossFit-certified trainer and owner of CrossFit LA.
Andy took time out of his busy schedule of training police, military special ops and other elite athletes, as well as being a Red Bull-sponsored professional athlete and voted best trainer in LA for 2008 by Fox LA, to help us design a workout that anyone can do anywhere.
While CrossFit is the same workout style that Gerard Butler and the rest of the cast used to get those buff bodies and ripped abs in the movie 300, it doesn't have to be as extreme -- unless you want it to be -- because it is universally scalable to fit anyone's fitness level.
All you need for this workout is a stop watch, some space and your body, as the exercises only require body weight for resistance.
"You are racing the clock to see how quickly you can finish the following sequence with full range of motion and good form on each movement," says Andy. "Start the watch and go!"
*Make sure to warm up before you begin.
The Workout
- Run 1/2 mile
- 30 Squats or Chair Squats
- 20 Push-Ups or Bent Knee Push-Ups
- 30 Sit-Ups
- Run 1/4 mile
- 60 Squats
- 20 Push-Ups
- 60 Sit-Ups
- Run 1/2 mile
- 30 Squats
- 20 Push-Ups
- 30 Sit-Ups
"Scale the workout to your ability and fitness level by shortening the runs and/or cutting the numbers of each exercise by half or a third," says Andy.
(We have also supplied a couple of alternatives if you have problems performing squats or push-ups, but you should aim to get to a level when you can do the actual exercises unless you have medical limitations.)
You can start with numbers and distances you are comfortable with, building up to the full workout when you're ready. Track your improvement by tracking your time.
Andy designed this workout to be finished in fewer than 30 minutes, but if it takes you longer, don't worry. If you have to walk, don't worry. No matter where you are on the fitness scale now, following this excellent outdoor routine will improve your fitness level and help you burn fat fast.
Adding this simple yet challenging workout to a healthy diet will maximize your weight-loss efforts and help you reach your goals.
Always consult your physician before starting any fitness program.
Get help with your fitness and diet routine by joining eDiets now! We're making it easier than ever by giving you a FREE week every month, so you can start losing weight immediately!
Labels: abs, beginner-fitness, beginner-workout, body-fat, calories, cardio, exercise, fitness, fitness-routine, routines, running, tweak, tweak-of-the-week, workout, workout-routine
Comment: Monday, June 08, 2009 10:35:00 AM - 
said...
I wish the recommendations on running intervals were given by time, not distance. Measuring distance is by far more difficult than measuring time. Particulary if you are supposed to excersise *anywhere* as this article states. Sure thing, the streets in the unknown city where you came for a bussiness trip are all marked for you in meters and miles. And there is a treadmill right there too! Yes, i know most hotels have an excersise room nowadays, but I like taking my running outside. This curcuit can be done just fine in a hotel room without having to drag yourself to a gym, just substitute running by a combo of 'on the spot' cardio, like high knees, jumping jacks, scaters, shadow boxing, butt kicks, mountain climbers etc. Now, THAT would be anywhere. Or take it outside and do it all outdoors. That's why time intervals for cardio would be more beneficial than the distances.
Comment: Monday, June 08, 2009 11:48:00 AM - said...
well this sounds great but how do we does it work do we have to do all that in one day or is it little by little do we have to increase the excercise daily but i dont think that its a good idea to do all that at once i think we need to start little by little them add more to it along as we go. right
Comment: Monday, June 08, 2009 3:05:00 PM - 
Ashley said...
I would assume this is all in one day--as it says it should ideally be completed in a 30 minute time frame. This workout is not for a beginner, unless you tweak it to fit your fitness level. This sounds like a great workout for someone who is used to hitting the gym on a regular basis, and then is taken out of their comfort zone (vacation, work trip, etc.). I plan to use this when I leave for the beach next week, and as far as not knowing how to measure distance in an unfamiliar place, why not use time--i.e. know how long it typically takes you to run a mile, and then run for half of that time, 1/4 of that time, etc... you're not looking to be exact here.
Comment: Tuesday, June 09, 2009 4:50:00 PM - said...
How many times a week is this to be performed? Daily?
Comment: Tuesday, June 09, 2009 8:47:00 PM - said...
Run??? with a knee replaced the other one needing replacement. I wish I could :)
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