How to burn more than 800 calories with ballet-inspired full-body workout

It’s not always easy finding a workout that burns the calories you want.

And even when you do start an exercise, you might find it boring after some time.

But here’s a 60-minute workout we think you’ll absolutely love and it burns around 840 calories.

All you’ll need is some space – and time – then you’re good to go.

Rhea Sheedy, who trained in the Royal Academy of Dance style and founder of Ballet Fusion, is the mastermind behind this workout.

The one hour circuit combines ballet moves along with stretching techniques and a 90-minute walk afterwards.

So are you ready to give it a try?

Sauté Jumps (5 minutes = 47 calories)

Stand with your feet turned slightly out in first position.

Bend the knees and then jump – straightening the legs in the air and pointing the feet.

Land in first position, bending the knees and repeat. Note: Do this in trainers – especially if on a hard floor!

Lunge to Arabesque Lift (5 minutes = 25 calories)

From a standing position, step your leg forward lowering your body so your rear knee remains parallel to the ground.

Make sure your front knee doesn’t go beyond your toes and keep your core engaged.

Straighten your front leg and, leaning forward slightly, lift the back leg – squeezing the glute. Lower back to the ground and repeat.



Rhea Sheedy demonstrates the Lunge to Arabesque Lift

Pliés & Squats (5 minutes = 34 calories)

Start with your feet shoulder-width apart and toes turned outwards.

Bending from the knees, lower the hips down in a deep plié, keeping the spine straight and bottom tucked in.

Turn the heels back so toes are pointing forwards. Squat, pushing the hips back and engaging the abs before straightening the legs.

Repeat each set four times.

Glute Bridges (5 minutes = 37 calories)

Lie on your back with your feet against the floor and arms resting beside your side.

Lift your glutes and hips off the floor until your body forms a straight line from your shoulders to your knees.

Squeeze your bottom at the top before lowering back down to the starting position.



Rhea Sheedy demonstrating the glute bridges
The ballet expert demonstrating the glute bridges

Ballet-Inspired Mountain Climbers (5 minutes = 49 calories)

Start in a plank position with your hands under your shoulders and feet hip-width apart.

Make sure your back is flat and core is engaged.

Pull your knee into your chest, controlling the movement and keeping your toes pointed.

Push-ups (5 minutes = 49 calories)

Get down on all fours with your hand placed slightly wider apart than your shoulders.

Your knees can be touching the ground for extra support.

Lower your body until your chest nearly touches the ground, keeping your elbows tucked in at your side.

Push yourself back up and repeat.

Russian Ballet Twists (5 minutes = 49 calories)

Sit on your bottom with your knees bent and feet hip-width apart. Lean slightly back, keeping your spine straight and shoulders down.

Bring the arms to first position – palms facing your belly button.

Lift your heels and point your feet so only your toes are connected to the floor.

Turn your body to the side, taking your arms and head with you and return to face the front. Repeat to the other side.

Lowering Leg Beats (5 minutes = 31 calories)

Lie on your back with feet pointing towards the ceiling. Cross one leg in front of the other and point your toes.

As fast as you can, beat the legs to swap from front to back, keeping them as straight as you can.

While beating, start to lower and lift the legs – keeping the spine connected with the floor and abs engaged.

Ballet Burpees (5 minutes = 49 calories)

From a standing position with your feet parallel or turned out at the corners, bend your knees and push your hips back in a squat.

Place your hands on the ground in front of you. Jump your feet back to land in a plank position.

Jump your feet back to the starting position and a strong rise on to the balls of your feet as you straighten your legs.

Bring the arms overhead to fifth position keeping the shoulders down.

Lower your heels and push back down into a squat for your next rep.



Rhea Sheedy demonstrating the ballet burpees
This is how to do the ballet burpees

High Knees (5 minutes = 47 calories)

Stand with your feet hip-width apart and raise one knee to your chest while keeping your back straight and core engaged.

Raise the other knee to your chest, alternating legs at a running pace.

Stretching (10 minutes = 38 calories)

Finish by warming down with a stretch – targeting your shoulders, arms, hips, glutes and legs.

Brisk walk (90 minutes = 397 calories)

Choose a path you enjoy and get outdoors for a brisk 90-minute walk.

Source: dailystar.co.uk

E.M
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