The entire idea of an eight-minute workout goes against conventional wisdom. And that's true—unless you're following the 8-Hour Diet, in which case eight minutes, first thing in the morning, is all you need to rev your metabolism and torch calories.
Here's why: Unlike the average American who's feasting 24-7, you've started a diet program in which you're eating whatever you want, but in a strict, eight-hour window each day. Much of the caloric value of the food you eat is stored in the liver as glycogen. By following the 8-Hour Diet and not running your liver the way Howard Stern runs his mouth (i.e., constantly), you give your body the chance to burn off that glycogen and start burning fat. And that happens regardless of whether you exercise or not.
When you jump-start your day with a tiny bit of exercise, you tap into your fat stores earlier and more effectively. By exercising before your first meal, you'll boost your metabolism and maximize the amount of time your body is burning fat.
Combined with the 8-Hour Diet, these three simple exercise routines will help you shed fat faster. Up the intensity by combining them into 16-, 24- or 32-minute routines. But aim for consistency: It's better to do eight minutes every day than 32 minutes once or twice a week.
WORKOUT 1: Two-Exercise Routine (Move 1 and Move 2)
These two exercises use your own body weight to target hard-to-tone areas like the butt, thighs, arms, and shoulders. Do eight reps of exercise 1A, followed by eight reps of 1B. Repeat as many rounds as you can in eight minutes, resting when needed. You'll burn about 16 calories per set.
WORKOUT 2: Combined Exercise Intervals (Move 3, Move 4, Move 5, and Move 6)
Zap body fat with these two combo routines. Do the first exercise for 60 seconds, then immediately perform the second exercise for 60 seconds. Rest one minute. Do a second round of the same exercises, then rest for another minute. Do your third round, and you're done—eight minutes of intense calorie burn.
WORKOUT 3: Up and At 'Em Blood Pumpers (Move 7 and Move 8)
These fast-moving exercises get your blood flowing and your heart rate up. Do one exercise for 20 seconds, then rest for 20 seconds. Do the second exercise for 20 seconds, then rest for another 20 seconds. That's one rep. Do six reps.
MOVE 1: Body-Weight Power Squat
Stand with your feet slightly beyond shoulder-width apart, toes forward, hands next to your sides (a). Simultaneously push your hips back and swing your arms backward, lowering your body until your thighs are almost parallel to the floor (b). Pause, then quickly push yourself back to the starting position, swinging your arms above your head and ending the movement on your toes (c).
MAKE IT EASIER: Put a box or chair behind you and squat to the surface each time (without resting your butt on the chair). Pause momentarily, then push yourself up.
MAKE IT HARDER: Jump up from the down position of the squat instead of just standing up.
MOVE 2: Bucking Hop
Get down on all fours, with your hands and knees on the floor (a). Raise your knees off the floor an inch or two. Without changing the posture of your lower back, "hop" your feet off the floor and to the right. (Imagine there's an imaginary line that you're hopping over.) Immediately hop to the left (b). Continue hopping back and forth, keeping your hips and shoulders square throughout the exercise. Tip: Keeping most of your weight on your shoulders will allow a smooth transfer from side to side.
MAKE IT HARDER: Increase the height and distance of each hop.
MOVE 3: T-Rotation
Get into a pushup position with your arms straight (a). In one movement, lift your right hand and rotate the right side of your body upward, until you're facing sideways and your arms and body form a T (b). Reverse the move, rotating to the left. Make sure to keep your hips raised and your body in a straight line as you rotate.
MAKE IT HARDER: Do a pushup between each rotation.
MOVE 4: Hip Extension
Lie on your back with your knees bent and feet flat on the floor. Place your arms at an angle out to your sides, palms down (a). Raise your hips, keeping your body straight from shoulders to knees (b). Hold for one or two seconds. Lower your hips to the floor and repeat.
MAKE IT HARDER: Place your fingertips on your forehead.
MOVE 5: Judo Pushup
Start in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V (a). Lower the front of your body until your chin nears the floor (b). Lower your hips as you straighten your arms and raise your head and shoulders toward the ceiling (c). Push your hips back up into the upside-down V.
MAKE IT EASIER: Simply move back and forth from the upside-down V position to the starting pushup position.
MOVE 6: Duck Walk
Stand with your feet hip-width apart. Put your hands behind your head, flaring your elbows and squeezing your shoulder blades back and down (a). Squat as far down as you can (b) and walk a few steps forward, then backward without raising or lowering your hips (c).
MOVE 7: Plank Walkups
Start in plank position with bent elbows, resting your weight on your forearms. Keep your body in a straight line from your shoulders to your ankles, and contract your abs, stabilizing your core (a). Without changing your body posture (don't let your hips sag!), place your left hand on the floor, then your right hand (b). Push your body into the "up" position of a pushup (c). Lower yourself back onto your elbows into plank position, one arm at a time. Repeat as many times as you can.
MOVE 8: Speed Skater Hops
Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor. Lower your body toward the floor (a), then bound to your right by jumping off your left leg. Land on your right foot and bring your left foot behind your right as you reach toward the outside of your right foot with your left hand (b). Reverse the movement, landing on your left foot.
Source: womenshealthmag.com
