Are you ready to burn fat and tone your entire body using only bodyweight? We’ve designed a workout that tones every major muscle group, burns fat, boosts metabolism and does so in less than 20 minutes a day. It is recommended this workout be performed 3 x’s weekly for optimal results.
Equipment Needed: a yoga mat or towel, a chair for stability (optional), a box or step approximately 6″ high, interval timer
What to Do: Complete 4 circuits, one exercise after the other with little to no rest in between each exercise. Rest 1-2 minutes after each circuit before starting the next one. Be sure to watch the video below and follow along.
1. Jumping Jacks – 25 reps
2. Push-ups – 10 reps
3. Air Squats – 25 reps
4. Butt Burns – 25 each side
5. Plank – Hold 30 seconds (keep body in a neutral position with abs & glutes tight)
6. Jumping Jacks – 25 reps
7. Side Lunges – 10 each side
8. Push-Thru – 25 reps
9. Tricep Dips – 20 reps
10. Mountain Climbers – 20 reps (10 each side)
11. Spartan Bow – 10 reps each leg (hold to a chair with opposite hand if needed for stability)
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 this or any other exercise routine set forth in this program 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.