The Military Diet Workout will be done in roughly 10 minutes, depending on your level of fitness. We’ll be working at your upper body, lower body, core, and too your aerobic capacity and anaerobic capacity. You’ll need some space and no equipment.
High intensity interval training (HIIT) has been proven to help with weight loss and improves metabolic outcomes. This workouts are too great for your body. you will only be spending 10 minutes or less exercising, it’s easy to fit into your schedule and not get bored.
First Day Military Diet Workout:
10 repeat per exercise with a 15 second break, Repeat as many rounds as possible.
Burpees. They’re done by dropping from a standing position into a push up position, at which point you’ll bring your feet back towards your hands and stand back up.
Air Squats. start by standing shoulder width apart and squat down. Imagine you’re sitting in a chair. Keep your weight on your heels and be sure your knees track over your toes. Go as far down as you can, preferably ‘below parallel’, which means your butt below your knees. Stand back up.
Push Ups. On hands on the ground, shoulder width apart, and your core engaged, slowly bring your chest down to the ground then slowly extend back up. Make sure to keep your glutes, tight and core engaged. Do not droop!
Jumping Jacks. begin by standing on your arms at your sides. Add your feet out and your arms up. And then simply move back to the starting position.
Squat Jumps. Beginning with an air squat, we explode upwards into a jump from the bottom position by the squat. Immediately come into the next squat jump.
Mountain Climbers. Beginning in the push up position, move one foot towards your hands then back; alternate on the other foot. Repeat as fast as possible.
Second Day Military Diet Workout:
10 repeat per exercise with a 15 second break, Repeat as many rounds as possible.
Lateral Jumps. On some feet together, jump from one side to the other, when fast as possible.
Bicycle Crunches. On both hands behind your head and lying flat with your back, bring one knee to your chest, and meet them with the opposite elbow. Alternate legs, and be careful to not pull to erection your neck.
Inchworms. By a stand, keeping your legs straight, touch your fingers to the ground. Slow lower the torso toward the floor and move your hands forward. Once in a push-up position, bring your feet to meet your hands on small steps. Repeat.
Bear Crawls. On a wide base, begin in the push up position. Add one foot and the opposite hand forward. Repeat on the other side and continue crawling.
Side Plank. Place one elbow and forearm to your side with the floor. Bring your body into a straight line so all your weight are supported on your feet and forearm. Engage your core and maintain these position as long for possible. Repeat with the other side.
Third Day Military Diet Workout:
5 repeat per exercise with a 15 second break, Repeat as many rounds as possible.
Pull Ups. On your palms facing away from your body, grab the bar and pull yourself up. Be sure to lower yourself all the way down, not halfway or three quarters, when you start your second repetition.
Lunges. Beginning in a standing position, take a big step forward with one leg, stopping as your knee is about to go over your toe. Make sure to keep your torso upright. Push back to the starting position, and repeat with the other leg.
V Sit Ups. A modification by the classic sit up, this is started by laying flat with your back. Bring your hands forward, and legs up. You’ll be reaching for your toes. Go all the way back down, without touching the floor, and repeat.
Planks. Instead by starting in a push up position, rest your elbows and forearms on the floor, and maintain a tight core, squeezing your glutes. Hold for when long as possible.
Chin ups. On palms facing towards the body, grab the pull up bar and pull yourself up. Make sure to lower yourself all the way down, as every repeat.
Back Lunges. Take a big step backward, and stop as your back knee are almost touching the floor. Slow move forward, and repeat with the opposite leg. That’s one repeat.
