here is Bob Harper's 5-Minute fat-Burning workout - Huffington publish

stir up your muscular tissues from head to toe.via SELF Staffers, SELF

This do-anyplace workout takes handiest 5 minutes -- so you can knock it out on a busy day or before a celebration. right here's what you should understand:

YOUR coach: Bob Harper, superstar trainer and host of the The largest Loser, which starts in January on NBC.

you will need: A pair of dumbbells heavy adequate to challenge you. start with 5- to 10-pounders.

DO: This exercising as much as seven days a week. Do 90 seconds of the large jump (see under). relaxation 10 seconds, then do 90 seconds of every other circulate. relaxation 10 seconds, then complete 90 seconds of another movement of your choice. leisure for 10 seconds. Repeat the sequence for five, 10, or quarter-hour a day.

Now onto the strikes...

huge bounce

Works legs, glutes

Stand with ft shoulder width apart. Squat, then explosively soar up and ahead (as proven), landing softly, ft under hips. Repeat.

Bent-Over Row

Works arms, core, back

Stand with feet hip-width aside, maintaining dumbbells at sides. Bend knees a bit and tilt forward at hips, lower back flat, hands straight, hands under shoulders. Bend elbows and raise wei ghts toward chest (as proven). extend hands and repeat.

Dumbbell Thruster

Works shoulders, glutes, legs

Stand with feet hip-width aside, a dumbbell in each and every hand at shoulder. Squat as little as that you can (as shown), then push up to stand and press dumbbells overhead in a single flow. Return to squat and repeat.

Hand-free up Push-Up

Works palms, shoulders, core

birth in a high plank, shoulders over wrists. Bend elbows and reduce body (as proven) unless chest, abs and hips touch floor. raise arms a number of inches, then area them on floor to push again up to birth. Repeat.

Bridge With Leg elevate

Works hands, core, glutes, legs

Lie faceup, knees bent, feet on flooring, protecting dumbbells. Bend elbows 90 degrees and open out to aspects of shoulders. Squeeze glutes and raise hips into a bridge. Push dumbbells over chest as you extend correct leg, preserving thi ghs parallel (as shown). cling leg up as you do 2 chest presses. lessen leg and palms. Repeat, alternating facets.

Renegade Row With Push-Up

Works fingers, shoulders, core

delivery in a high plank, fingers holding dumbbells on ground, shoulders over wrists. Do a push-up, then bring appropriate dumbbell to chest (as proven). decrease dumbbell, do a push-up and repeat, alternating aspects.

Sidewinder Burpee

Works hands, core, legs

Stand with toes shoulder-width apart. Squat, vicinity arms on floor, jump toes straight again and elevate left leg and draw left knee across chest to right elbow (as proven). Step foot again, hop feet towards hands and jump up, clapping palms overhead. immediately squat, bounce returned and repeat, alternating facets.

Now, watch the moves in motion here.

photos: Anais & Dax

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