Shape Up Size Down ~ 4 Minute Fat Blaster

Have you heard of Tabata Interval Training?  We promote interval type training, especially Tabatas, because they work to burn excess body fat.  4 Minute Fat Blasters are an excellent first step toward weight loss.  We know that starting slow, taking small first steps are what will help us stick with a program.  This program has routines designed specifically for anyone who wants to get into shape, lose fat, get healthier and feel fabulous.

Shape Up Size Down, is a new kind of fitness that you will find only at skinnyms.  Our goal is to provide you with workouts that are doable–regardless of size or age–and effective toward helping you achieve your goal weight and keeping it there for a lifetime.

Today’s fat blaster is designed for anyone of any size or age, as with all of our Shape Up Size Down workouts.

You will need:
1)  water for hydration
2)  a chair for sitting
3)  one set of light weight dumbbells (3 – 10 lbs)
4)  a device to time your intervals, we recommend and use the GymBoss Interval Timer.  We will be doing a lot of fat blasters and a timer will be an important to keep track of your time.

Today’s workout is a type of circuit training consisting of intervals.  A circuit is defined as completing all exercises, one after the other, and repeating a specified number of times.  Intervals are low to high intensity exercises followed by periods of rest or near rest activity.  For the purpose of Shape Up Size Down, we will be doing low intensity exercises followed by complete rest.

Complete the following circuit 2 times.  Give this workout 100% effort by moving as quickly as possible while maintaining correct form.   If using the GymBoss set it to: 20; 10; 8; 2 alarm beeps.

Review the videos below for correct form and instructions on how to perform the exercises.

Walk in place with high knees – 20 seconds  (raise your knees as high as possible)
Rest – 10 seconds
Desk or kitchen counter top push-ups – 20 seconds
Stand about 3′ from a stable desk or kitchen counter top,  focus on keeping your abs tight and flex triceps when returning to the start postion. 
Rest – 10 seconds
Dumbbell Punches – 20 seconds
Rest – 10 seconds
Arnold shoulder press – 20 seconds (you can choose to sit for this exercise if necessary)
Rest – 10 seconds

Walk in Place with High Knees

Advanced – High Knee jogging as an alternative to walking

Desk or Counter Top Push-ups

Dumbbell Punches

Arnold Should Press

Exercise and health are matters that vary from person to person. Participants of this workout 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. Please submit feedback using our Contact Page.