"Most of us don't have time to spend in the gym," the powerhouse trainer Jillian Michaels said about her Jump Start Workout with its "8 Magic Moves" in SELF Magazine, who not only snagged a New Year's January cover story about Michaels but are sharing it with selected writers to help get Michaels' Jump Start Diet and Jump Start Workout to you.
“To burn calories, the best thing you can do is high intensity interval training," Michaels told the magazine. "The reality is that the more intensely you train, the more calories you are going to burn while you are doing it and long after you’ve done it." See more in: Jillian Michaels brings it all together in SELF
The 37-year-old super trainer has created a 16 minute Jump Start workout (see pictures of the moves here) that combines toning and cardio—no weights, no treadmill necessary. Simple, speedy and effective. She also has some great diet tips in the article, and you can get more by following #JumpStartDiet on Twitter - @Self.Magazine
Her workout includes eight 'magic moves' that tone and serve as cardio. You'll definitely want to go to the video and watch the workout, but here are the eight moves (as with any workout, always be aware of your physical limitations, and confer with your doctor before starting a high-intensity training program):
- Up and Over (inverted V position but with knees bent and an upkick)
- Jump Kick (channeling Ralph Macchio in the original The Karate Kid.)
- Ready, Set, Go ("think about why you’re doing this—sex with the lights on, looking great n a bikini")
- Abs Sprawl (Think of this as making a snow angel in the air—just don’t cheat and drop down into the ‘snow.’)
- Plank Punch (Groan, don't we all know the plank? Well, she makes it a little bearable)
- Pop up ("I like to imagine I’m popping up on a surfboard.”)
- Lateral Burpee (She tells it like it is: "I won’t lie: This one’s a killer)
- Dragging Dog (Lie facedown with arms extended overhead. Drive through toes ,and press palms into ground as you bend elbows and drag upper body and hips off ground, coming into Upward Dog)
When it comes to workouts, Michaels was quoted as saying, "Now, if you’re saying 'I want to run 5 miles over the course of an hour' or 'I want to work out 20 minutes really hard,' quite honestly, you’ll probably come up pretty even. You should really shift your workouts back and forth if you can do an hour one day of long intensity endurance cardio.
"But most of us do not the time to spend an hour to workout in the gym. I am going to recommend intensity. Fast and furious, with good form of course so you don’t get injured. But in my opinion that is the best way for conditioning, speedy weight loss and performance enhancement.”
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