Full Body Fat Blaster Workout

Posted on Monday, February 13th, 2012 at 7:31 am

 

 

Hi Everyone,

 

Today’s an awesome full body workout that will get your heart racing and body burning in under 15 minutes.  

 

I specifically chose large muscle group exercises to burn more calories and get more for your buck! 

 

There are 3 different exercises in the circuit and the goal is to complete 4 or 5 sets.  All you’re going to need is your interval timer and a bottle of water. 

 

Remember to always include a warm-up and stretches afterwards. 

 

A warm-up can be as simple as running on the spot for a few minutes or running up and down the stairs if you have any. 

 

My favorite warm-up is to jump rope for about 3 minutes.  The point of the warm-up is exactly that – to make the muscles warm and supple and ready for exercise. 

 

Beginner variations are included as always, and the full workout details are below: 

 

 

Workout Details:

 

Set your Gymboss Interval Timer  to 12 or 15 rounds of 2 intervals: 15 seconds of rest followed by 45 seconds of work. 

 

There are 3 different exercises and you will do each exercise for 45 seconds.  Rest for 15 seconds before performing the next exercise in the circuit.

 

Keep repeating the circuit over and over until you have completed 12 or 15 rounds (or 4 to 5 sets). 

 

Take a quick sip of water if you need to during your 15-second rest intervals.  

 

Here are the exercises:

 

1. Mountain Climber x 3 to Push-Up: 

The mountain climber is a great exercise because it works your shoulders and core, as well as being a great cardio move. 

The push-up targets the chest, shoulders, and triceps.  Make sure to keep your bodyweight forward so that the weight of your body is on your hands while performing the push-up.

 

2. Side Lunge to Tuck Jump: 

The side lunges target the inner thighs and glutes.  Make sure that you keep your chest tall and avoid leaning forward at the waist.  The foot of the lunging leg should point forward or to a 45 degree angle and your lunging knee should never go past your toe when performing the lunge. 

The tuck jump adds a power element to the exercise which helps increase overall lower body strength.  Make sure that you land softly on the balls of your feet and always keep your core tight to avoid hurthing your back.  You do this by sucking your stomach in towards your spine. 

 

3. Reverse Plank Knee Tucks: 

This exercise targets the glutes, shoulders, and core.  Your hands should be pointing forward and try to keep your body upright and neutral at all times to activate the core and glutes. 

Hold the knee into the chest for a second or two before lowering the leg back down to really feel the muscle working.

 

All 3 exercises count as 1 set. Perform 4 to 5 sets (or 12 to 15 rounds on your interval timer). 

 

If you’re a beginner, listen to your body and only do as many sets as is comfortable for you.

 

Enjoy!

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