The 18-Minute Fitness Routine That Will Totally Change Your Body

The reason so many TED Talks go viral is that they’re all held to an 18-minute limit according to the linguists and neurologists, because this is long enough to matter, but short enough to not bore you to death.

Trainer Idalis Velazgues, made a video, All in 18, that embodies that very concept, delivering snappy workouts that are proven to torch fat and sculpt head-to-toe hotness in that magic-number time frame. She is the founder of her own personal-training company, IV Fitness, an ambassador for Target’s C9 Champion sports apparel line, and a self-made Instagram star. On top of everything she is a mom with little time for herself, so she specifically created each routine with busy women in mind.

The exercises are zippy, require minimal at-home equipment (a mini band and some dumbbells), and can be performed by everyone. The best part is that they target the areas women struggle with the most: thighs, middle, butt, and back of the arms.

“After having my second daughter, I went through a period of not working out as often as I used to, and I lost strength and definition in those ‘trouble’ spots. I experimented with various methods until I found that adding a resistance band to high-intensity strength-training exercises rebuilt and reshaped my body,” says Idalis.

The equipment you need for these exercises, elastic bands increase muscle activation by about 20 percent, especially in the glutes which are the biggest calorie-burning machine in your body so each rep is truly maximized. A new research from North Dakota State University suggests that the high resistance intervals may torch twice as many calories, like 26 per minute.

Here are the exercises from the All in 18 program. You should do the program two or three times a week. Perform each move in order, with little to no rest in between, repeat the routine 3 times, with a pause of 30 seconds between rounds. For extra results complete the two-part finisher and in no more than six weeks, you’ll notice your body is tighter and slimmer than ever.

THE 18-MINUTE FITNESS ROUTINE

1. BANDED KICKSTAND DEADLIFT

all in 18 workout

Stand with your feet hip-width apart, a mini band around your thighs and a dumbbell in each hand; step your left foot back and raise up onto your toes (a). Keeping a flat back, bend forward at your hips and lower your body until the weights pass your knees; squeeze your glutes (b). Reverse the movement to return to start. That’s one rep; do 12 reps, then repeat on the other side.

2. BANDED SQUAT JACK

all in 18 workout

Stand with your feet shoulder-width apart, a mini band around your thighs, and push your hips back while bending your knees to lower into a squat. Stay low as you jump both legs out as far as you can (a), then jump them back in (b), maintaining a flat back. That’s one rep; do 12 reps.

3. PLANK PUSHUP WITH DUMBBELL DRAG

all in 18 workout

 Place a dumbbell at the edge of your exercise mat, and get into pushup position with hands under your shoulders (a). Brace your core and lower onto your forearms (b), then press back up, keeping your hips parallel the entire time. Reach your left arm underneath your body to grab the weight (c), and place it at the left side of your body (d). Lower onto your forearms, then push back up and place the weight back at your right side. That’s one rep; continue alternating for 12 reps.

4. CURTSY WITH BICEPS CURL AND LATERAL FRONT-LOADED LUNGE

all in 18 workout

Stand with your feet hip-width apart, elbows bent and a dumbbell in each hand. Step your left leg back and behind your right, bending your knees to lower into a curtsy lunge (a). Brace your core and curl the weights up to your shoulders as you step your left leg out to the left; bend through your left knee and push your hips back to lower into a side lunge (b). Step your left foot in to return to start. That’s one rep; do six reps, then repeat on the other side.

5. BANDED PLANK WALK

all in 18 workout

Start in a pushup position with a mini band around both wrists (a). Brace your core as you step both feet out to the left side, then walk your left hand forward as far as possible (b). Step your feet back in and replace your left hand underneath your shoulder to return to start. Step your feet to the right and walk your right hand forward, then reverse the movement to return to start. That’s one rep; continue alternating for 12 reps.

THE FINISHER

1. Offset Reverse Lunge and Press

all in 18 workout

Stand with your feet hip-width apart, a dumbbell in your right hand and resting on your right shoulder, your left arm out to the side. Brace your core and step your left leg back as you bend your knees and lower into a lunge (a). Step your left foot back in, just a few inches behind your right, as you press the weight directly overhead (b). Lower the weight and bring your feet back to hip-width apart. That’s one rep; do as many reps as you can for 30 seconds, then repeat on the other side.

2. TWO-PLANK JACK, ONE-STAR JUMP COMBO

all in 18 workout

Start in a pushup position with hands under your shoulders (a). Brace your core as you jump both legs out to the sides (b), then back in, then out and in again. Spring your legs forward (c), and jump as high as you can as you open your arms and legs in the air, forming a star (d). Land softly and step into a pushup position to return to start. That’s one rep; do as many reps as you can for 30 seconds.

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