In light of the approaching holiday season, BJ Gaddour, CSCS, bootcamp and metabolism expert, and CEO of StreamFIT.com, has
put together a four-minute, crazy core,
fat-loss workout using a pumpkin.
“The pumpkin has a good amount of load to it, and it’s cumbersome,” explains BJ. “It’s hard to grab, so it’s going to force you to use more muscle than you would otherwise with a professionally graded medicine ball.” And it’s fun to try something different.
This quick mini-routine—which includes 30 seconds of high-intensity work and 30 seconds of rest sequenced for four minutes—will have a post workout effect that will elevate the metabolism. “So, you’ll continue to burn fat after your workout,” says BJ.
Metabolic training is a fusion of cardio, strength, and mobility. “It’s total fitness, and it’s what
you’d want to do in 30 minutes if you only had 30 minutes,” says BJ. “You don’t just want cardio, you don’t just want strength; you want to do it all.” That’s why it’s so popular right now; you don’t have to break your workouts into distinct categories. Metabolic training is kind of a melting pot—it does it all.
BJ created the following routine of exercises using a pumpkin to help you get the most out of your workout time and “scare” the calories away! Perform each exercise for 30 seconds, with 30 seconds of rest between each exercise. The entire routine should take about four minutes total.