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Slow Burn Workout with No Equipment – Video Included

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Have you ever gotten home from work just to dread going to the gym? Let’s face it: no one wants to go from one hard thing to the next. So, why not make it a tad easier by working out at home? These slow burn exercises are great for an at-home workout as they require no equipment.

There are many health benefits of exercise. Regular physical activity reduces the risk of heart disease. In addition, it can improve mental health! If you don’t like a ton of cardio, you can focus more on strength training and build stronger muscles.

Slow Burn Workout



Slow Burn Exercises

1. Squat Knee Drop

Slow Burn Workout, Squat Knee Drop

For this slow burn exercise, lower yourself into a sumo squat (starting position), keeping your core tight and squeezing your glutes. Lift up from your squat, and on your way down again, turn yourself to the left, dropping your right knee (end position). Repeat this 20 times total, 10 on each side. Keep the hips low and weight in your heels, especially in the front heel when you turn to lunge!

2. Reverse Plank Dips

Slow Burn Workout, Reverse Plank Dips

For this exercise, position your hands shoulder-width apart on your mat. Move your bottom in front of you with your legs bent and feet placed about hip-width apart on the floor. Straighten out your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Now, slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle, lifting a leg as you lower yourself. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Repeat, alternating raising each leg, 10 times.


3. Chameleons

Slow Burn Workout, Chameleons

Begin in child’s pose, sitting all the way onto the heels with arms stretched out in front of you. Lift off from your heels, stay on your knees, and lower down into a triceps push-up. The insides of your arms should be close to the torso, elbows pointing back. Press back up and return to the child pose. Keep your belly button pulled in (especially when you press back) & keep your body hovering from the ground. Perform 10 repetitions.

4. Slow Lower Sit Ups

Slow Burn Workout, Lower Sit Ups

To begin this slow burn exercise, lie down on your back. Bend your legs and place feet firmly on the ground to stabilize your lower body. Extend your arms straight out in front of you, without pulling on your neck. Curl your upper body all the way up toward your knees. Exhale as you lift. Slowly, lower yourself down, returning to your starting point. Inhale as you lower. As you lower, round your back as much as you can and GO SLOWLY! Repeat 10 times.


5. Plank Kick Throughs

From a straight arm plank position (starting position), bring your right leg up to your right shoulder (transition position). From here, kick your left leg under your body to the right side. Hold the upper body in a fixed position throughout. Repeat on the other side. As you kick through, keep your bottom and your leg lifted from the floor, focus on the hold & keep your chest lifted (don’t sink in your shoulder). Perform 20 repetitions.

6. Sumo Squat Jump with 4 Pulses 

Stand with your feet shoulder-width apart and slightly turned out, arms resting on your hips. Bend your knees and plié, pulse 4 times, then jump up explosively. Land with control, keeping your core engaged. Lower your body back into the squat position to complete one rep. Complete 10 reps in total.

Well done, you did it! You finished the slow burn workout! Looking for other workouts you can complete at home? Try our 20 minute full body HIIT workout!

Feeling discouraged about your progress? Read this for some fitness inspiration on those tough days!

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