We asked Sam for her top tips to shed the pounds. “The best workouts for weight loss are generally high intensity, and if you master the moves correctly, they have the potential to help your body burn a lot of calories in a short amount of time,” she explains. “If your goal is to drop five pounds before a big event, commit to doing these exercises five times a week and really go for it! Working hard during each session will reap rewards and get you closer to that weight loss goal each time. These core Pilates-based HIIT (high intensity interval training) exercises can be done anywhere and are designed to get your heart rate up to fire that metabolism. The cardio moves come first, with two final core activating moves to tighten and tone the whole body. All you need is a mat and around 15 minutes to complete the session. If you want to push yourself harder, simply increase the reps.”
Jumping squats 3 Sets of 10 Reps
“This is a great move for your glutes and upper thighs,” says Sam. To do this exercise, begin standing with your feet wider than hip distance, then squat your bottom down low (as if you’re reaching for a chair) without letting your knees fall forward over your toes. Now raise your arms up into the air, exhale, and as you jump up, push your arms up. Return to the starting squat position with your arms down and repeat.
Jumping lunges 2 Sets of 25 Reps on each side
Keep your upper body straight, with your shoulders back and relaxed, your chin up and your core engaged. Step forward with one of your legs, lowering your hips until both of your knees are bent at about a 90-degree angle. Jump and switch legs so that you land in a lunge position with your opposite leg. Repeat.
Mountain Climbers 2 Sets of 1 Minute spurts
Get into a press up position on your hands and knees, with both of your legs extended straight out behind you. Maintaining a flat back, draw your right knee towards your chest then push it back out to the starting position. Repeat with your other leg, moving fast as you alternate sides.
Plank Hold for at least 30 seconds
“This is the perfect core activator,” Sam explains. “Planks engage all of your muscle groups, improving strength and flexibility so you look and feel firmer all over.” Begin lying face down with your legs extended and your elbows bent, directly under your shoulders. Contract your abs and raise yourself so that your weight is resting on your forearms and your body is in a straight line. Try and hold your plank pose for a minimum of 30 seconds to start with, building up to a minute as you improve.
Bridge Pose 2 Sets
“This classic yoga pose is amazing at firming up your inner thighs, glutes and hamstrings and it’s perfect at activating your pelvic floor muscles,” says Sam. Start by lying on your back with your arms by your sides and your knees bent. Push down through your feet and lift your bottom off the floor. Hold this position for a minimum of 30 seconds (pulsing if you wish), then roll back down, rest and repeat.