fat-burning cardio - amazon s3fitness+-+cardio... · the basics of high intensity interval training...

10FAT-BURNING

EXERCISESCARDIO

WITH NO EQUIPMENT

YOU CAN DOANYWHERE

AMANAH FITNESS copy 2015 VISIT US WWWAMANAHFITNESSCOM

| DISCLAIMER | AMANAH FITNESS copy 2015 VISIT US WWWAMANAHFITNESSCOM

THANK YOU FOR DOWNLOADING THIS EXCLUSIVE FREE FITNESS GUIDE FROM AMANAH FITNESSMy name is Amina Khan and Irsquom excited to be a part of your fitness journey

The word ldquoAmanahrdquo means ldquotrustrdquo We truly believe that our bodies are a ldquotrustrdquo to us from God So it is our responsibility to learn how to care for our bodies

Thatrsquos why I created AMANAH FITNESS Our mission is to bring cutting-edge professional fitness and health information to YOU through healthy eating and exercise programs you can enjoy from the comfort of your home

Wersquove had amazing success with our exclusive weight loss plan the ldquo7 Day Jumpstartrdquo healthy eating program

Irsquove had clients lose 1 2 4 even up to 8 pounds in a single week by following my simple plan which teaches you how to easily maintain a HEALTHY LIFESTYLE WITHOUT DIETING

But healthy eating and EXERCISE MUST go together Thatrsquos why Irsquom so excited to share this new fitness guidebook with you As a certified fitness instructor Irsquove taught countless clients and students how to burn fat faster develop muscle and get stronger

Over the years Irsquove realized a shocking and unfortunate fact most people do NOT know how to exercise effectively

Our bodies are amazing gifts Our muscles are constantly adapting and become stronger to carry us through difficult tasks and our day-to-day life

However if we do not USE our muscles we start to LOSE our muscular ability Thatrsquos why in todayrsquos sedentary society it is extremely important for us to learn how to TRAIN our muscles to maintain our strength

The most important muscular organ in our body is our heartA strong heart can pump more blood through our bodies with every beat and keep pumping for a long time Like all muscles our heart becomes stronger as a result of exercise

Our entire body loves and craves exercise The problem is most people feel they are too busy to exercise

And many people think that in order to see results you have to exercise for a long time

Luckily these myths are NOT TRUE In fact the MOST EFFECTIVE exercises for your body are actually the SHORTEST

Instead of spending long hours slaving away on a treadmill or bicycle the most effective way to get in a good cardio workout is called INTERVAL TRAINING

The secret is by working VERY HARD for a SHORT interval of time (around a minute) before taking a tiny break to catch your breath

This is a unique way of training in which you get a VERY effective workout in a short amount of time

In fact even 5 10 or 15 minutes of interval training will leave you sweaty breathless and feeling recharged and full of energy

But donrsquot worry Interval training is truly for EVERYONE no matter what your fitness levelThis short guide is meant to teach you the basics of interval training and features some of my favourite cardio moves that I love to use in my fitness classes

The best part is that not only do these moves give you an amazing cardio workout but Irsquove created these exercises to also STRENGTHEN your entire body

There really is no better way to burn fat and get stronger and leaner at the same time

I want to make sure that this guide is perfect for YOU so Irsquove included easier and harder modifications for every single move No matter what your fitness level I promise you can benefit from this style of training

On the next page Irsquom going to teach you exactly how interval training works and how to use this guide to get the best results

So letrsquos get started

Amina KhanCANfit-PRO

Certified Fitness

Instructor Specialist

Your coach


PLANNING A WORKOUT In this guide and in my fitness classes I use an interval of 50-10 That means that you work as HARD as you can for 50 seconds and then REST for 10 seconds and then REPEAT for a full cardio circuit of 5 minutes

For each work period you can pick any exercise you like from this guide Easier exercises are listed earlier in this guide and more moderate to difficult exercises are included later Go at your own pace and choose an exercise based on your fitness level

Workout for whatever time-frame meets your schedule Just REPEAT your 5-minute circuit for the total time of your workout Keep in mind interval workouts should be short and intense I recommend no more than 4 circuits in a row (20 mins) if you are truly working at your maximum potential

HOW TO USE THIS GUIDE Every page in this guide gives you all the information you need to succeed in your workout I recommend you read over the pages featuring the exercises you are going to use before your workout so you are familiar with the correct form

TIPS FOR TIME


DIFFICULTY easy to moderate depending on speed

USE ideal for warmups AND intense cardio drillsTARGET cardio core amp calves shoulders

exercise 4 AIR JUMP ROPE10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE

MAKE IT EASIERNO JUMPINGLOW-IMPACTMODIFICATION

March in place with HIGH KNEES while ldquoswingingrdquo your imaginary jump rope Make BIG circles with the arms to carry out a fuller range of motion Make sure you are pulling your knees as high as possible as well

Continue jumping your rope and spinning your arms There are MANY variations with this drill - you can ldquorunrdquo with your ldquoroperdquo with high knees jack your feet in and out for a ldquojumping jack roperdquo hop on one foot at a time while ldquospinning your roperdquo the possibilities are endless Just keep a fast tempo and remember to keep circling your arms

Repeat

Stand lightly on the balls of your feet arms out to the side

Continue jumping and ldquospinning your roperdquo as fast as possible Maintain an upright straight-back posture and focus on speed large circular motions with your arms and being LIGHT on the balls of your feet with every jump

Run with high knees while ldquoswingingrdquo your jump rope With speed and high knees this exercise can become a real heart-pumper perfect for an intense cardio drill Use an actual skipping rope Cheap light and compact a skipping rope is one of the best cardio pieces of ldquoequipmentrdquo The real rope adds coordination and precision and forces you to jump a certain height while maintaining correct posture Real jump rope canrsquot be beat

How fast can you go The more reps you can do the more calories you burn Aminarsquos challenge is to get in 160 JUMPS IN 1 MINUTE

Begin jumping in the air as you ldquospinrdquo an imaginary jump rope with your hands Make big circles from your elbows for more range of motion in your upper body

l Difficultyl Muscle groups targeted l When to use this exercise

Detailed instructions amp pictures how to perform the standard exercise

How to make it EASIERamp NO JUMPING option

Want more of a challenge Tips to make this exercise HARDER

Speed challenge Itrsquos important to challenge yourself to move fast on cardio drills For each exercise I tell you how many reps I did in a minute and challenge you to keep up

l If you are a BEGINNER or have had trouble committing to exercise in the past start off with ONE 5-minute circuit and use easier exercises 5 minutes a day is EASY to commit to and a great way to get addicted to exercise l If you are ADVANCED donrsquot be afraid to push yourself and aim for 3 circuits (15 mins) or 4 circuits (20 mins) Pick easy-moderate exercises in the beginning of the circuit but pick hard ones to finish off

WHAT IS HIGH INTENSITY INTERVAL TRAININGInterval training is quite simply one of THE BEST ways to train your body Itrsquos fast itrsquos effective itrsquos fun and ANYONE can do intervals because you work at YOUR PERSONAL MAXIMUM POTENTIAL Research has shown that interval training burns way more calories compared to other forms of cardio High Intensity Interval Training (HIIT) allows you to increase your endurance and stamina get stronger and feel empowered in your exercise routines So donrsquot be scared of interval training Young or old and no matter what your fitness level YES interval training can work for YOU

5-MINUTE CARDIO CIRCUIT50 SECONDS Pick an exercise in this guide perform

without stopping

10 SECONDS Walking recovery catch your breath

50 SECONDS Pick an exercise in this guide perform at full intensity for the entire 50 seconds


50 SECONDS Pick a moderate exercise in this guide perform at full intensity for 50 seconds


50 SECONDS Pick a harder exercise in this guide perform at full intensity for the entire 50 seconds

70 SECONDS Longer recovery Get a sip of water catch your breath but stay moving and do not sit

The basics of High Intensity Interval Training (HIIT) is alternating between high-intensity exercises or WORK PERIODS followed by a SHORT active rest All you need is a stopwatch (like the app on your cellphone) and this guide full of amazing bodyweight exercises


DIFFICULTY easy

USE ideal for warming up for both legs and armsTARGET cardio and shoulders

exercise 1 SEAL JACKS10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


Instead of jumping STEP out one leg to the side of your body while moving your same-side arm out in parallel Step back in with the same foot before stepping out with the other side leg and arm Keep your arms at shoulder-level and do not drop your hands for optimal shoulder strengthening If this is too challenging lower the angle of your arm but try to to keep them as high as you can handle

Continue jacking your arms and legs in and out rapidly Make sure that your ARMS STAY UP at shoulder level and you do not drop your hands for optimal shoulder strengthening Start off your workout with 1-2 minutes of seal jacks as a great warmup or move quicker and perform for 1 minute as part of a cardio interval drill

Repeat

Begin with your arms straight out in front of you and together at shoulder-level

Immediately jump back to the starting position with your legs while bringing your arms back together to the center of your body Repeat by jumping in and out with your arms and legs

Any added small weight you hold in your arms will dramatically increase the shoulder burn on this exercise Try performing this move holding a light weight in both hands (eg 1-5 pounds) Pick a weight depending on your shoulder strength If you canrsquot keep your arms at shoulder height for the entire exercise lower your weight If you donrsquot have weights donrsquot worry Holding some canned food in each hand can also provide excellent resistance

How fast can you go The more reps you can do the more calories you burn Aminarsquos challenge is to get in 86 REPS IN 1 MINUTE

Jump out as you open up both your legs and your arms into a wide star-shaped position


DIFFICULTY easy to moderate

USE helps develop faster and more efficient runningTARGET cardio hips quadriceps

exercise 2 KNEE SKIPS10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


Keep your back up and straight and march in place pulling your knees up as high as possible Keep your arms up and swing them in opposition to the knees March as fast as you can and work on pushing your knees higher and switching your feet quicker Even without jumping this is still a great exercise for strengthening your legs and getting your heart rate up

Continue switching legs and launching yourself in the air Make sure you stay light on your toes and jump and land on the ball of your foot Try to lii your knee as high as possible but keep your back straight and tall Try to perform this exercise for 1 minute before switching to the next cardio drill Repeat

Begin standing tall and upright

As soon as one foot touches the ground

Launch yourself into the air with your other foot immediately raising your knee towards your chest Rotate with your opposite elbow to meet your knee

The higher you take your knee the more calories you burn The higher you jump the more work for your supporting standing leg Get up into the air For extra calorie burn and fuller range of motion extend this move into a BASKETBALL SHOOT Shoot one hand straight into the air as you jump as high as possible As you land lunge forward and touch the ground with the same hand From the ground switch legs into your next jump and repeat


Launch yourself off the ground with one foot jumping into the air Bring your knee up as high as you can While you jump rotate your core slightly to lightly touch your knee with your opposite elbow


DIFFICULTY easy =

USE Ideal for warmups and exercise beginnersTARGET cardio shoulders

exercise 3 SKii MACHINE10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

back heel is liied

Opposite side arm is forward

Switch arms amp legs

MAKE IT HARDER

S P E E DCHALLENGE


Start with both arms at shoulder-level height Step back with one foot as you push the same arm back behind you Keep your arms straight and as high as you can throughout the entire movement Bring your foot and arm back to starting position and switch taking the other arm and foot back Repeat as quickly as possible at a fast marching pace

Continue switching arms and legs quickly while jumping Try not to pause between jumps - you should only land for a split second before bouncing back to the other side Perform for 1 minute as an early warming exercise before progressing to more challenging cardio moves later in your circuitRepeat

The faster you skii the more calories you burn Try holding some light resistance in your hands to intensify the shoulder work for example a light weight (eg 1-5 pounds) or some canned food Make sure the weight is light enough so it feels comfortable to your shoulder joint as you swing your arms through the air If the weight is too heavy and your shoulders feel too much of a strain lower your weight and work up your strength gradually


Begin standing with your lee foot in front and your right foot behind you Lean forward slightly at the WAIST while looking up

Rapidly repeat this move jumping into the air while you switch your arms and feet at the same time Keep your arms and legs straight while switching Remain leaning forward at a slight angle at the waist

Jump into the air while you switch your feet so your back (right) foot comes in front and your forward (lee) foot goes backwards Your arms move in opposition as you switch your legs one arm flies forward to shoulder-level while the other arm swings backwards as high as you can Land lightly with your back heel UP and only your toes gripping the floor





MAKE IT HARDER

S P E E DCHALLENGE




Repeat







DIFFICULTY moderate

USE calorie burner amp excellent workout finisherTARGET cardio calves ankles quadriceps

exercise 5 QUICK FEET10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

PitterPatteryour feetas fast as you can

Turn to one side Keep tapping

Switch forward

Other side

MAKE IT HARDER

S P E E DCHALLENGE


A wide crab walk is a great swap for this move and targets the inner and outer thighs amazingly Stand with your legs wide apart your feet out at a 45-degree angle Bend your knees to squat down into a wide squat While STAYING LOW march your feet forwards for 10 seconds then backwards for 10 seconds Repeat for 1 minute and feel the burn in your thighs The lower you stay while mamarching the better this move will be

STAY LOW and march forward and back

Pitter patter your feet as fast as you can for your 1 minute cardio drill Make sure you are light on your toes and stay on the balls of your feet This is an excellent move to burn up your legs For extra fun you can have someone shout SWITCH at random times as a signal for you to turn to the sides Repeat

You want to sit backwards into your leg so you maintain a low position throughout the entire quick feet drill By staying low and moving your feet as quickly as possible you can really feel the burn Instead of just turning your body move forwards and backwards while you pitter patter your feet Every 10 seconds add an explosive jump Jump high raise your arms and as soon as you land go back into your LOW position with quick feet Mix in more jumps to increase your heart rate

How fast can you go The faster you take your feet the more calories you burnAminarsquos challenge is to TRY THIS WITH A PARTNER and push each other to go faster and stay lower

Begin with your knees slightly bent and bending forward at the waist Hold your hands up in front of you Begin tapping your feet lightly against the floor VERY QUICKLY You donrsquot want to stomp the floor - just pitter patpatter with the balls of your feet

AAer 15 seconds turn to one side and continue tapping your feet Move your feet FAFASTER

AAer 30 seconds switch forward Keep hands up and keep tapping your fefeet

AAer 45 seconds switch to the other side and work those feet Donrsquot drop those hands


DIFFICULTY moderate to difficult

USE great full-body calorie burner amp heart pumperTARGET cardio inner amp outer thighs quadriceps

exercise 6 SUMO SQUAT JUMP10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


Even without the jump this is a great leg strengthening move Squat low to the ground and then straighten your legs as you reach up towards the sky Immediately squat back down as low as you can and repeat

If the SQIf the SQUAT is difficult you donrsquot have to go this low Instead of touching the floor you can touch your calves or even lightly touch your knees Do what is comfortable for you and work to get lower

Remember to keep your chest up

Continue squat jumping without pausing between jumps Stay LOW in your legs throughout the entire drill keeping a flat back and your chest up (do not hunch over) Look in front of you NOT down at the floor to keep your head up Check your knees to make sure your knees stay over your heels Repeat for 1 minute take a 10 second rest then proceed to your next cardio drill

Repeat

Begin with your legs double-shoulder-width apart Your feet should point out at a 45-degree angle

Sit dSit down into a wide squat by bending your knees Keep your knees on top of your heels Get LOW WITH YOUR LEGS so you can touch the floor with your hands Your LEGS should take your hands down KEEP YOUR CHEST UP - do NOT look down or hunch over towards the ground Watch your form

Land back into your low squat and touch the floor lightly STAY LOW and immediately jump back into the air to repeat Make sure you are going low in your squat with your squat with every landing to make the most of this lower body exercise

JUMP into the air fthe air from your low squat position while shooting yyour hands up into the air This requires a lot of llot of lower body power The higher you jump the better

The higher you jump the more power you recruit from your leg muscles Get up in the air The LOWER you squat the more your legs will be strengthened Just be sure to keep your chest up If you want to get even LOWER instead of touching the floor with your fingers squat low enough so you can lightly tap your entire PALM onto the floor This forces you to dip REALLY low into the squat and will challenge your inner thighs more

For this move you want to go fast but more importantly focus on getting LOW WITH YOUR LEGS So take enough time to get deep into the squat Aminarsquos challenge is to get in 43 SQUATS IN 1 MINUTE



USE Amazing cardio drill amp legthigh strengthenerTARGET cardio inner amp outer thighs quadriceps

exercise 7 PRISONER PLYO JUMP10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


Even without the jump this move is still major inner amp outer thigh strengthening Begin standing and step out to the lee from the midline into a wide squat Get DEEP Push off with your lee foot to return to a standing position Step out with your right foot to the other side and push off with push off with your right foot back to center Repeat by stepping out

Step out with lee foot

Step out with right

foot

Continue jacking the feet out and performing the squat-jump Try not to rest in the standing position - you should only land in this position momentarily before jumping back out into the squat With all plyometric (explosive) exercises jump using the balls of your feet and stay light on your toes Repeat for 1 minute take a 10 second rest then proceed to your next cardio drill

Repeat

Begin standing tall with your hands up and behind your head in ldquoprisonerrdquo position

Explode up into the air from your squat keeping your legs wide While in the air slide your legs and feet together to land back in your starting position standing tall and upright Repeat by immediately jacking your feet out and lowering into a wide squat

JUMP out by jacking your feet outwards ininto a wide squat and bend your knees to lower your legs Keep your knees on top of your heels KEEP YOUR CHEST UP - do NOT hunch over

For the ultimate burn do not return to standing between jumps Jump up land directly in your deep squat and then push back into the air using your legs immediately to really feel your legs shake If you want to make it even tougher you can increase the range of motion of your arms At the top of the jump shoot your arms into the sky and then return to prisoner position with arms behind your head as you land Lightly hold your hands behind your head - never push on your head or neck

For this move speed is secondary Focus on getting LOW WITH YOUR LEGS and keep your arms high So take enough time to make it perfect Aminarsquos challenge is to get in 33 PLYO SQUATS IN 1 MINUTE


DIFFICULTY difficult

USE Develop coordination amp FULL-BODY calorie burnerTARGET muscular stamina endurance quads amp glutes

exercise 8 PLYOMETRIC LUNGE10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


Begin standing Take a big step out with the RIGHT foot Step out LONG and WIDE to maintain a stable base for balance Bend your forward knee to get deep into the lunge Your goal is to make your forward leg 90-degrees to the floor but go as low as is comfortable for you NOW and work towards getting lower Step back to ststanding and the step out with the other leg back into the lunge Move your arms in opposition

Take a BIG step out to maintain your balance

Land directly in a deep lunge Ouch )

Back foot is up when you lunge

Plyometric lunges are VERY challenging To make this slightly more manageable to perform for a full minute you can go from a lunge bring your feet together to a STANDING position then jump back out to the lunge on the other side This makes it slightly easier on your legs with the standing break in between lunges Do as many as you can

Quick Tip

Begin standing upright with your chest up

Immediately push off from your lunge into a jump and switch your legs in the air This requires a LOT of power from your legs

Step deep into a lunge with your RIGHT leg Bend your opposite arm tto point your elbow towards your knee

Push off and JUMP into the air from your lunge WHILE you are in the air switch your feet so you land DIRECTLY into a lunge on your opposite leg While your legs are moving switch your arms as well

Work toward being able to perform the full plyometric lunge for up to a minute Work towards making your forward leg bent at a deep 90-degree angle to really challenge your quad muscles in the forward leg as you jump Be careful not to tap your back knee to the floor though For an extra burn hold your arms up behind your head in ldquoprisoner positionrdquo (see exercise 7)

This is an extremely challenging move for the lower body and requires a lot of power You may not be able to do these for a full minute - you can shorten your interval to 40 or 50 seconds if you want to work at maximum effort Take your time to make your lunges deep and focus on creating power and momentum with each jump Aminarsquos challenge is to get in 35 FULL PLYO LUNGES IN 50 SECONDS



USE amazing for your core amp a great cardio exercise

exercise 9 MOUNTAIN CLIMBERS10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


To make this move easier go SLOWER Pause with each ab contraction with your knee pulled in Hold the contraction for a moment before switching your feet

InsInstead of jumping your legs in and out take slower STEP OUTS to switch your legs To make it even easier you can also tap your forward foot to the ground in between switches Make it work

Tip Push the back of your knees up to the sky

HOLD this position for a moment amp

contract the absYou can even tap

your forward foot to the floor

Now STEP OUT to

switch to the other

foot

Maintain your strong plank Keep your hips down

Repeat switching your legs and keeping your hips down for 1 minute Try and go at the fastest speed possible for the entire cardio drill This is an excellent and challenging move that not only gets your heart pumping but also works your core and shoulders But I would rather you go SLOWER and complete the entire drill than get sloppy and let your hips raise up Form is KEY

Repeat

Begin in a strong plank position Your arms should be directly under your shoulders holding you up Spread your fingers wide for good grip Step your feet back and balance on your toes Your body should be straight as a board Relax your shoulders and keep keep your neck straight and long If your hips are sagging push your hips up slightly to ensure a strong stable base Do this in front of a mirror to correct your form

SWITCH LEGS by extending your bent leg all the way out straight behind you At the same time jump your opposite leg forwards between your hands to contact your abs Try to mamake sure your hips do not rise every time you switch legs - maintain the strong plank as you repeat and continue switching your legs

KEEP YOUR HIPS DOWN and pull your right leg forwards so it is almost framed between your arms Your foot should be floating above the ground You should feel a good contcontraction in your abs

DYNAMIC MOUNTAIN CLIMBERS A harder variation of mountain climbers in which you pull your knee to the OUTSIDE of your hands This requires a fuller range of motion and more of a JUMP to switch sides making this more difficult Go faster through your switches if you can But remember speed with sloppy form is never useful - focus on keeping your hips low and your plank STRONG before increasing your speed

For this move you want to go fast but also focus on maintaining a perfect plank Aminarsquos challenge is to get in 150 MOUNTAIN CLIMBERS IN 1 MINUTE



USE ideal as a workout finisher to exhaust youTARGET cardio quadriceps glutes shoulders

exercise 10 JUMPING BURPEE10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


The burpee is easy to modify for beginners or if you donrsquot want to jump Begin standing tall Reach down to the floor and STEP ONE FOOT out behind you Then step your other foot out behind you so you are in a strong plank Hold for as long as you can handle Because you are not jumping focus on holding the plank for more strengthening Then STEP IN with one foot STEP IN with your other foot into a frog squat position with both feet outside your hands Finally stand up tall and repeat

The burpee is an amazing full-body move with a large range of motion Repeat the burpee as fast as you can while still focusing on your form Your plank should be strong Stay light on your toes so you can rapidly move between positions Jump up as high as you can before returning to standing Do not rest while standing - you should immediately jump back out to plank Go get lsquoem

Repeat

Begin standing tall with your chest up and shoulders away from your ears

Hop both legs in to either sides of of your arms in a deep low frog squat You should be really low here and feel your legs working working

Shoot up into the air and jump as high as you can for your final jump As soon as you land jump back out to plank and repeat

JUMP out into a strong plank (see exercise 9 for plank directions) Hold the plank for just a moment

To increase the difficulty when you jump out into plank perform a push-up before jumping your feet into a frog squat You can push-up at whatever level you are comfortable knees or fully on toes At the top of your jump you can raise your hands over your head to increase your range of motion Go faster The more burpees you can squeeze into 1 minute the more difficult this becomes

Go fast but make sure your form in the plank is solid Jump as high as you can too Aminarsquos challenge is to perform 30 BURPEES IN 1 MINUTE

Strong plank Keep your shoulders

over your hands and your core

tight

34

Looking to make Healthy Eating part of your Lifestyle

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Tired of dieting and ready to learn a lasting SOLUTION for healthy eating amp weight loss

My 7 Day Jumpstart will fast-track your journey to health success with a simple and LONG-TERM maintainable system for healthy eating

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ldquoI lost 4 poundsrdquo

ldquoSo I lost 4 pounds in total - it was really good I think i finally understood what u meant by we can survive on a lot less than what we

think after every meal I felt full but not to a point where my stomach was hurting or I could not breathe All in all it was amazingrdquo

- Fatima Z

Want more Healthy eating and exercise MUST to go together

35

ldquoWhat Will I Learn on This ProgramrdquoThe 7 Day Jumpstart is a SIMPLE solution for healthy eating

Learn how to eat smart with the Law of PortionsYoursquoll never have to count calories again

In the 7 Day Jumpstart Guidebook4 simple rules to follow every day to make sure yoursquore always making smart health decisions

The Law of Portions A simple way to understand how much of each food group you SHOULD BE EATING without using ANY TOOLSComplete sample meal plan for you to follow How to build your OWN meal plan Best practices amp tips to banish sugar cravings to adopt a healthy lifestyle from Health amp Fitness Coach Amina Khan Guidelines to avoid a sedentary lifestyle Printable tracking pages to monitor your progress

ldquoI Lost 6 to 8 pounds in 8 daysrdquo

I was not much interested in the scale but the fact is that I lost almost 3 to 4 kgs in 7 days And also start feeling much more lighter

with no after food effects

I realized that I am eating much more than what is requiredYour program gave me the biggest realization that more that half of my normal intake is not necessary I personally thank you for such a good kick start for the health and well being by this programI would surely

suggest this one to all my friends - M Harris

ldquoSomething I can totally followrdquo

Itrsquos just a matter of doing itTherersquos really nothing I can say negative about itrdquo

- Aleya N

36

Love it amp learn from it or your

money back guaranteed

ldquoI felt an increase in energyrdquo

The 7-day jumpstart was a great way of reintroducing a healthy diet where Irsquom consuming all the healthy things my body needs I

immediately felt an increase in energy All in all I enjoyed the program- Naushin S

ldquoYou donrsquot need additional timerdquo

I love how simple the 7 Day Jump Start Program is It has helped me transition from my harmful habits and adapt simple effective principles There are no complex rules or tools needed I was

consciously aware of my daily goals for eating drinking and activity

I feel stronger mentally because of the positive experience and it was pretty easy to adapt the principles into my daily routine I would highly recommend those looking to make major lifestyle

changes to do the Amanah 7 Day Jump Start- Maymunah K










Disclaimer This book contains general information ONLY This guide is not a substitute for professional medical care by a qualified doctor or other healthcare professional If you are not a healthcare professional then you should ALWAYS check with your doctor if you have any concerns about

your health beginning an exercise program or refraining from any action on the basis of our programs or recommendations

Distribution of this eBook is prohibited Please respect our hard work in bringing these programs to you This is a trust and personal request to allow us to continue to

provide health education programs of the highest quality Please direct others to wwwamanahfitnesscom to

preview all our programs and free health material

Your cooperation is greatly appreciatedMay Allah (SWT) bless you and

allow you to reach your health goals inshAllah

Connect with uswwwamanahfitnesscom

Please Click HERE to connect withus on Facebook )


THANK YOU FOR DOWNLOADING THIS EXCLUSIVE FREE FITNESS GUIDE FROM AMANAH FITNESSMy name is Amina Khan and Irsquom excited to be a part of your fitness journey

The word ldquoAmanahrdquo means ldquotrustrdquo We truly believe that our bodies are a ldquotrustrdquo to us from God So it is our responsibility to learn how to care for our bodies

Thatrsquos why I created AMANAH FITNESS Our mission is to bring cutting-edge professional fitness and health information to YOU through healthy eating and exercise programs you can enjoy from the comfort of your home

Wersquove had amazing success with our exclusive weight loss plan the ldquo7 Day Jumpstartrdquo healthy eating program

Irsquove had clients lose 1 2 4 even up to 8 pounds in a single week by following my simple plan which teaches you how to easily maintain a HEALTHY LIFESTYLE WITHOUT DIETING

But healthy eating and EXERCISE MUST go together Thatrsquos why Irsquom so excited to share this new fitness guidebook with you As a certified fitness instructor Irsquove taught countless clients and students how to burn fat faster develop muscle and get stronger

Over the years Irsquove realized a shocking and unfortunate fact most people do NOT know how to exercise effectively

Our bodies are amazing gifts Our muscles are constantly adapting and become stronger to carry us through difficult tasks and our day-to-day life

However if we do not USE our muscles we start to LOSE our muscular ability Thatrsquos why in todayrsquos sedentary society it is extremely important for us to learn how to TRAIN our muscles to maintain our strength

The most important muscular organ in our body is our heartA strong heart can pump more blood through our bodies with every beat and keep pumping for a long time Like all muscles our heart becomes stronger as a result of exercise

Our entire body loves and craves exercise The problem is most people feel they are too busy to exercise

And many people think that in order to see results you have to exercise for a long time

Luckily these myths are NOT TRUE In fact the MOST EFFECTIVE exercises for your body are actually the SHORTEST

Instead of spending long hours slaving away on a treadmill or bicycle the most effective way to get in a good cardio workout is called INTERVAL TRAINING

The secret is by working VERY HARD for a SHORT interval of time (around a minute) before taking a tiny break to catch your breath

This is a unique way of training in which you get a VERY effective workout in a short amount of time

In fact even 5 10 or 15 minutes of interval training will leave you sweaty breathless and feeling recharged and full of energy

But donrsquot worry Interval training is truly for EVERYONE no matter what your fitness levelThis short guide is meant to teach you the basics of interval training and features some of my favourite cardio moves that I love to use in my fitness classes

The best part is that not only do these moves give you an amazing cardio workout but Irsquove created these exercises to also STRENGTHEN your entire body

There really is no better way to burn fat and get stronger and leaner at the same time

I want to make sure that this guide is perfect for YOU so Irsquove included easier and harder modifications for every single move No matter what your fitness level I promise you can benefit from this style of training

On the next page Irsquom going to teach you exactly how interval training works and how to use this guide to get the best results

So letrsquos get started

Amina KhanCANfit-PRO

Certified Fitness

Instructor Specialist

Your coach






TIPS FOR TIME





MAKE IT HARDER

S P E E DCHALLENGE




Repeat














without stopping










DIFFICULTY easy



MAKE IT HARDER

S P E E DCHALLENGE




Repeat










MAKE IT HARDER

S P E E DCHALLENGE











DIFFICULTY easy =



back heel is liied



MAKE IT HARDER

S P E E DCHALLENGE













MAKE IT HARDER

S P E E DCHALLENGE




Repeat







DIFFICULTY moderate





Switch forward

Other side

MAKE IT HARDER

S P E E DCHALLENGE















MAKE IT HARDER

S P E E DCHALLENGE






Repeat











MAKE IT HARDER

S P E E DCHALLENGE




Step out with right

foot


Repeat










MAKE IT HARDER

S P E E DCHALLENGE







Quick Tip











MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36


































TIPS FOR TIME





MAKE IT HARDER

S P E E DCHALLENGE




Repeat














without stopping










DIFFICULTY easy



MAKE IT HARDER

S P E E DCHALLENGE




Repeat










MAKE IT HARDER

S P E E DCHALLENGE











DIFFICULTY easy =



back heel is liied



MAKE IT HARDER

S P E E DCHALLENGE













MAKE IT HARDER

S P E E DCHALLENGE




Repeat







DIFFICULTY moderate





Switch forward

Other side

MAKE IT HARDER

S P E E DCHALLENGE















MAKE IT HARDER

S P E E DCHALLENGE






Repeat











MAKE IT HARDER

S P E E DCHALLENGE




Step out with right

foot


Repeat










MAKE IT HARDER

S P E E DCHALLENGE







Quick Tip











MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36






























DIFFICULTY easy



MAKE IT HARDER

S P E E DCHALLENGE




Repeat










MAKE IT HARDER

S P E E DCHALLENGE











DIFFICULTY easy =



back heel is liied



MAKE IT HARDER

S P E E DCHALLENGE













MAKE IT HARDER

S P E E DCHALLENGE




Repeat







DIFFICULTY moderate





Switch forward

Other side

MAKE IT HARDER

S P E E DCHALLENGE















MAKE IT HARDER

S P E E DCHALLENGE






Repeat











MAKE IT HARDER

S P E E DCHALLENGE




Step out with right

foot


Repeat










MAKE IT HARDER

S P E E DCHALLENGE







Quick Tip











MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36

































MAKE IT HARDER

S P E E DCHALLENGE











DIFFICULTY easy =



back heel is liied



MAKE IT HARDER

S P E E DCHALLENGE













MAKE IT HARDER

S P E E DCHALLENGE




Repeat







DIFFICULTY moderate





Switch forward

Other side

MAKE IT HARDER

S P E E DCHALLENGE















MAKE IT HARDER

S P E E DCHALLENGE






Repeat











MAKE IT HARDER

S P E E DCHALLENGE




Step out with right

foot


Repeat










MAKE IT HARDER

S P E E DCHALLENGE







Quick Tip











MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36






























DIFFICULTY easy =



back heel is liied



MAKE IT HARDER

S P E E DCHALLENGE













MAKE IT HARDER

S P E E DCHALLENGE




Repeat







DIFFICULTY moderate





Switch forward

Other side

MAKE IT HARDER

S P E E DCHALLENGE















MAKE IT HARDER

S P E E DCHALLENGE






Repeat











MAKE IT HARDER

S P E E DCHALLENGE




Step out with right

foot


Repeat










MAKE IT HARDER

S P E E DCHALLENGE







Quick Tip











MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36

































MAKE IT HARDER

S P E E DCHALLENGE




Repeat







DIFFICULTY moderate





Switch forward

Other side

MAKE IT HARDER

S P E E DCHALLENGE















MAKE IT HARDER

S P E E DCHALLENGE






Repeat











MAKE IT HARDER

S P E E DCHALLENGE




Step out with right

foot


Repeat










MAKE IT HARDER

S P E E DCHALLENGE







Quick Tip











MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36






























DIFFICULTY moderate





Switch forward

Other side

MAKE IT HARDER

S P E E DCHALLENGE















MAKE IT HARDER

S P E E DCHALLENGE






Repeat











MAKE IT HARDER

S P E E DCHALLENGE




Step out with right

foot


Repeat










MAKE IT HARDER

S P E E DCHALLENGE







Quick Tip











MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36

































MAKE IT HARDER

S P E E DCHALLENGE






Repeat











MAKE IT HARDER

S P E E DCHALLENGE




Step out with right

foot


Repeat










MAKE IT HARDER

S P E E DCHALLENGE







Quick Tip











MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36

































MAKE IT HARDER

S P E E DCHALLENGE




Step out with right

foot


Repeat










MAKE IT HARDER

S P E E DCHALLENGE







Quick Tip











MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36

































MAKE IT HARDER

S P E E DCHALLENGE







Quick Tip











MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36

































MAKE IT HARDER

S P E E DCHALLENGE








Now STEP OUT to

switch to the other

foot



Repeat










MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36

































MAKE IT HARDER

S P E E DCHALLENGE




Repeat









tight

34









- Fatima Z


35












- Aleya N

36





























34









- Fatima Z


35












- Aleya N

36





























35












- Aleya N

36





























36





























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