Try this challenging 30 minutes Fat Burn Workout + Abs. Speed up your metabolism, burn thousand of calories, lose fat, get in great shape and tone your muscles. We all are different fitness level, so keep that on your mind.
You are limited by the time and also number of repetition. The reason I am mentioning also number of reps is that I want you to go really fast. There is a big difference if you do 10 lunges in one minute or 40 lunges in one minute, right?
More reps you do in each minute, more calories you burn and better results you have.
Enjoy great sweaty workout!
Pavla
Recommendation
- do each exercise (except for jump rope / high knees) up to 1min, do not exceed 1min
- have a quick rest between exercises (10-15sec)
- my recommendation is to do 50reps in each exercise. That might be too many for someone, so set your goal and do less. (For example 50 push ups are too many for me, so my goal is 30. But 30 lunges is not challenging for me, so I do 50)
- at the end of this routine there are 3 exercises focusing on your abdominals
- finish the workout with jump rope or high knees
- warm up with jump rope or high knees, 5min
- push ups, 1 min (goal up to 50)
- squat x alternate crunch (knee x elbow touch), 1min (goal up to 50)
- turkish sit up, 1min (goal up to 50)
- right leg: Lunge forward x touch toes, 1min (goal up to 50)
- left leg: Lunge forward x touch toes, 1min (goal up to 50)
- right leg: Lunge back x knee crunch, 1min (goal up to 50)
- left leg: Lunge back x knee crunch, 1min (goal up to 50)
- burpees, 1min (goal up to 50)
- alternate leg side lift, 1min (goal up to 50, elastic band is optional)
- dips, 1min (goal up to 50)
- squat x jack, 1min (goal up to 50)
- Abs: bicycle crunch, 1min
- Abs: leg lifted and twist your torso, hands touch the ground, 1min
- Abs: reverse crunch x knees up on your shoulders, 1min
- the end: jump rope or high knees, 5min
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