BURN FAT FAST From Home

Key points

• Squeeze the core and regulate breathing to pace yourself
• Stay light on the balls of your feet and drive knees toward hip level

Common mistakes

Dropping hands down to meet the knees rather than lifting knees up to the hands.

Key points

• Scale the movement to maintain continuous pacing for the full 45 seconds
• Explode off the ground into an upright or jumping finish

Common mistakes

Sagging the hips and hyperextending the lower back during the push-up phase.

Key points

• Squeeze the core throughout and regulate breathing in through nose, out through mouth
• Maintain a steady, unbroken rhythm on the balls of your feet

Common mistakes

Slumping posture or landing heavily on flat feet.

Key points

• Keep elbows tracked close to the torso and body in a straight plank
• Lower until chest grazes the floor before pressing back up

Common mistakes

Flaring elbows excessively wide or allowing hips to drop out of alignment.

Key points

• Brace core firmly to minimize side-to-side pelvic rocking
• Switch the leading arm at 22 seconds to balance muscular loading

Common mistakes

Excessive hip swaying and rotating while pressing up from the forearms.

Key points

• Fully extend the opposite leg parallel to the floor on each rep
• Rotate the shoulder and ribcage across rather than pulling on the neck

Common mistakes

Rushing through repetitions with partial leg extension and limited thoracic rotation.

Key points

• Keep torso upright and hands behind head or in front of chest
• Absorb impact softly through both knees upon landing

Common mistakes

Collapsing the torso forward or slamming the back knee onto the hard floor.