Beginner: 30 seconds on / 30 seconds off Intermediate: 40 seconds on / 20 seconds off Advanced: 50 seconds on / 10 seconds off
1. Walking Lunges 2. Single Unders (with Jump Rope) 3. Burpees with Push-Ups 4. Single Unders (with Jump Rope) 5. Alternating Step-Ups
High-intensity workouts not only increase metabolic rate for hours after but also burn more calories and fat. They can preserve and potentially build lean muscle mass better than longer, lower-intensity routines. Research indicates that high-intensity training can reduce blood pressure and heart rate in overweight individuals.
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