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Lose Last Five Pounds: A 16-Minute Workout To Complete Your Weight Loss

01/09/2014 04:39 EST | Updated 01/25/2014 04:01 EST
Equinox

THE GOAL: Losing the last five (or 10) pounds

THE EXPERT: Equinox Fitness

THE INFO: When all you have left to lose are those last five pounds, you want to do it as quickly as possible. Your output must be insanely intense to reap the rewards from your short workout, but it's worth it. It's important to make the time to exercise consistently, and this workout can be done from the comfort of your living room or anywhere at all. At 16 minutes, it's the perfect routine to add to your schedule and help you reach your end goal.

THE MOVES:

How To Get Fit In 2014

The magic is in the movement “stack":

Do move 1 for 30 seconds; rest for 30 seconds.

Do moves 1 and 2 for 30 seconds each; rest for 30 seconds.

Do moves 1, 2 and 3 for 30 seconds each; rest for 30 seconds.

Do moves 1, 2, 3 and 4 for 30 seconds each; rest for 30 seconds.

Do moves 1, 2, 3, 4 and 5 for 30 seconds each; rest for 30 seconds.

Do moves 1, 2, 3, 4, 5 and 6 for 30 seconds each; rest for 30 seconds.

Then repeat the stack one more time.

Watch the video here, and see a full description of the moves elow.

Move 1: Bodyweight Wide Row

Sit on floor and place elbows on two sturdy chairs, side tables, ottomans or workout benches. Bend knees 90 degrees and lift feet off floor. Press elbows into benches to engage back muscles and push chest forward as you pull knees into chest (as shown), then return to start. Repeat for 30 seconds.

Works: Back and abs

Move 2: Bulgarian Split Squat Jump

Stand about one foot in front of bench, and place top of right foot on it, elbows bent 90 degrees and hands in fists and shoulder height (as shown). Bend left knee, then jump, extending arms to ceiling. Continue jumping for 15 seconds. Switch sides, repeat.

Works: Abs, butt, legs

Move 3: Pull-Push Side Plank

Start on all fours, then press back into child's pose, balls of feet on floor, arms extended in front of you. Pull body forward into push-up position, elbows close to sides, knees on or off floor, then press back into child's pose. Next, press into side plank position, right hand on floor, kicking right leg through to left side and raising left arm to ceiling (as shown), then return to start. Continue for 15 seconds. Switch sides, repeat.

Works: Chest, back, shoulders, arms, abs

Move 4: Single-Arm Plank Kick

Start in deep lunge, left hand forward, right hand flat on floor, left arm extended behind you at left side. Step left leg back into single-arm plank, then step left leg forward, pressing off left foot to stand and kick right leg forward, elbows bent 90 degrees, hands in fists in front of face (as shown). Tap right toe to floor, then step back to start. Continue for 15 seconds. Switch sides, repeat.

Works: Shoulders, abs, butt, legs

Move 5: Reverse Plank Leg Extension

Start in reverse plank, shoulders over wrists. Bend right leg and draw knee in toward chest, then extend leg straight up to ceiling, toe pointed (as shown), then bend knee back in toward chest and return to start. Repeating on opposite leg. Continue for 30 seconds.

Works: Shoulders, abs, butt, legs

Move 6 Squat Jump 180

Stand with feet slightly wider than hip-width apart, arms at sides, then squat, touching left hand to floor between legs, palm in, right hand extended behind you (as shown), then press off floor and jump, rotating 180 degrees to left, wind-milling arms in air, landing in a squat with right hand on floor, between legs. Repeat, jump back to start, rotating body to right. Continue for 30 seconds.

Works: Abs, butt, legs

Have something that needs fine tuning? Let us know in the comments below.

The new year is the time to take on new challenges, so for the month of January and beyond, The Huffington Post Canada's Living team brings you Fine Tuning: daily workouts, with tips on how to tone up, get healthy and stay fit for the whole year. Each workout will focus on one fitness goal or body part, with our favourite trainers showing you simple ways to get stronger and healthier in less than 45 minutes.

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