by Gale Compton
Insane Fat Burning Boot Camp Challenge is 20 minutes of high intensity interval training that requires only your body weight, no equipment needed. Interval Training is a type of cardiovascular exercise that alternates between high intensity and low intensity exercise, and then repeats the sequence. For example, run at a high intensity for 20 seconds, rest for 10 seconds, then repeat the sequence for a specified number of times or minutes. Short periods of high intensity exercise followed by periods of rest, burn more calories and subsequently more body fat than maintaining steady pace cardio.
Insane Fat Burning Boot Camp exercises should be performed with 100% intensity. Rest periods are a must for this challenge. If you’re not quite ready for this challenge, be sure to check out Shape Up Size Down which are workouts for those new, or returning, to exercise.
You will need water for hydration and a good interval timer or stopwatch, we like the Gymboss Interval Timer.
Let’s Burn Some Serious Fat!
1. Perform all 8 exercises at full-intensity for a total of 20 seconds.
2. Rest, or move slowly, for 10 seconds before moving on to the next exercise.
3. Continue through the circuit, using the 20 and 10-second intervals, until the circuit is complete.
4. Complete the circuit 5 times for a 20-minute high-intensity workout.
5. Complete Insane Fat Burning Boot Camp 3-4 non-consecutive days during the week. The challenge lasts for 30 days, or longer if you choose.
6. To achieve optimal results, incorporate a clean-eating plan.
To get the most from your workout, be sure to use the correct form for each exercise. Check out our helpful videos below.
1) Air Jacks x 20 secs
2) Mountain Climbers x 20 secs
3) Push-ups x 20 secs
4) Knee Tuck Jumps x 20 secs
5) High Knees x 20 secs
6) Jump Squats x 20 secs
7) Side Burpee x 20 secs
8) Body Squats x 20 secs
Knee Tuck Jumps
Exercise and health are matters that vary from person to person. Participants of this Challenge should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.