{"id":5102,"date":"2018-12-23T10:30:18","date_gmt":"2018-12-22T23:30:18","guid":{"rendered":"https:\/\/thrivetogether.com.au\/?p=5102"},"modified":"2026-08-21T07:25:50","modified_gmt":"2026-08-20T21:25:50","slug":"quick-fat-burning-workout","status":"publish","type":"post","link":"https:\/\/dev.thrivetogether.com.au\/index.php\/2018\/12\/23\/quick-fat-burning-workout\/","title":{"rendered":"Quick Fat Burning Workout"},"content":{"rendered":"<p>Since I am taking a break from classes over the holidays, I thought I&#8217;d give you a quick 10\u00a0 in workout to do. This will keep your moving and not take up too much time, time can be precious when you are with family and friends and have the kids with you!<\/p>\n<p>&nbsp;<\/p>\n<h2>Time: 10 &#8211; mins<\/h2>\n<h2>Sets: 3<\/h2>\n<h2>Equipment: Elevated stable surface (for modifications) or None<\/h2>\n<h2>Warm-up:<\/h2>\n<p>Not included here. Always start with a 5 min warm-up to get the blood flowing, loosen up the joints and get the muscles moving. Start with some gentle light running, then follow with some light dynamic full body stretching.<\/p>\n<h2>Exercises:<\/h2>\n<h3>1 &#8211; lateral knee hops &#8211; 20 reps<\/h3>\n<div style=\"width: 360px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-5102-1\" width=\"360\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112705.mp4?_=1\" \/><a href=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112705.mp4\">https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112705.mp4<\/a><\/video><\/div>\n<h4>Low Impact Modification: wide steps and no jumping<\/h4>\n<p>&nbsp;<\/p>\n<h3>2 &#8211; Push-ups &#8211; 6 reps<\/h3>\n<div style=\"width: 360px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-5102-2\" width=\"360\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_113332.mp4?_=2\" \/><a href=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_113332.mp4\">https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_113332.mp4<\/a><\/video><\/div>\n<h4>Modification: elevated push-ups on toes or push-ups on knees<\/h4>\n<div style=\"width: 360px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-5102-3\" width=\"360\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_113114.mp4?_=3\" \/><a href=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_113114.mp4\">https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_113114.mp4<\/a><\/video><\/div>\n<h3>3 &#8211; Mountain Climbers &#8211; 20 reps<\/h3>\n<div style=\"width: 360px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-5102-4\" width=\"360\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112241.mp4?_=4\" \/><a href=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112241.mp4\">https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112241.mp4<\/a><\/video><\/div>\n<h4>Modification: use an stable elevated to lean on<\/h4>\n<p>&nbsp;<\/p>\n<h3>4 &#8211; Tricep Dips &#8211; 15 reps<\/h3>\n<div style=\"width: 360px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-5102-5\" width=\"360\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_111521-1.mp4?_=5\" \/><a href=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_111521-1.mp4\">https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_111521-1.mp4<\/a><\/video><\/div>\n<h3>5 &#8211; High Knee Jog &#8211; 40 reps<\/h3>\n<div style=\"width: 360px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-5102-6\" width=\"360\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112705.mp4?_=6\" \/><a href=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112705.mp4\">https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112705.mp4<\/a><\/video><\/div>\n<h4>Modification: Alternate High knee pulldowns<\/h4>\n<p>&nbsp;<\/p>\n<h3>6 &#8211; Knee to Toe Plank &#8211; 15 reps<\/h3>\n<div style=\"width: 360px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-5102-7\" width=\"360\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112411.mp4?_=7\" \/><a href=\"https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112411.mp4\">https:\/\/dev.thrivetogether.com.au\/wp-content\/uploads\/2018\/12\/20181224_112411.mp4<\/a><\/video><\/div>\n<h4>Modification: on forearms<\/h4>\n<p>&nbsp;<\/p>\n<h2>Cool Down<\/h2>\n<p>Spend mins stretching to assist with recovery and muscle soreness<\/p>\n<p>&nbsp;<\/p>\n<p>REMEMBER: Always seek a medical professionals clearance before commencing any new exercise.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A quick holiday 10 minute workout. No equipment required.<\/p>\n","protected":false},"author":7,"featured_media":5114,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31],"tags":[],"class_list":["post-5102","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"_links":{"self":[{"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/posts\/5102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/comments?post=5102"}],"version-history":[{"count":1,"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/posts\/5102\/revisions"}],"predecessor-version":[{"id":9341,"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/posts\/5102\/revisions\/9341"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/media\/5114"}],"wp:attachment":[{"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/media?parent=5102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/categories?post=5102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.thrivetogether.com.au\/index.php\/wp-json\/wp\/v2\/tags?post=5102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}