Melt The Fat Full Body Workout

Posted on Monday, February 27th, 2012 at 7:03 am



Hi Guys,


For those of you living in the UAE, you know all about the sand storm that took place yesterday.


It was unbelievable!  It looked just like a winter snow blizzard but with sand. 


Anyway, back to today’s workout.  It’s a really simple routine but don’t let the looks fool you.  It’s much harder than it seems. 


My heart was racing and my legs are a little sore today but I love that feeling.  If you’re a beginner, don’t be scared off.  The beginner variations that I show make it much easier to do.


There are 2 different exercises and the workout will only take you 15 minutes to finish. Depending on your fitness level and time allowance, you can choose to add or remove sets.  

All you’re going to need is your interval timer, a mat for the beginner variations, and of course 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 sequence and exercise details are below:



Workout Details:


Set your Gymboss Interval Timer to 20 rounds of 2 intervals: 15 seconds of rest followed by 30 seconds of work.


There are 2 different exercises and you will do each exercise for 30 seconds. Rest for 15 seconds before performing the next exercise in the circuit.


Keep repeating the circuit over and over until you have completed 20 rounds (or 5 sets).


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


Here is the exercise sequence and descriptions:


Exercise Sequence:


1.  Left Leg Split Squat for 30 seconds and 15 seconds of rest.


2. Plank Climber to Push-Up for 30 seconds and 15 seconds of rest.


3. Right Leg Split Squat for 30 seconds and 15 seconds of rest.


4. Plank Climber to Push-Up for 30 seconds and 15 seconds of rest.


Exercise Descriptions:


1. Split Squat: 

This exercise primarily targets the front of the thighs (quadriceps) as well as the glutes (bum).  The hamstrings (back of the thighs) and calves act as stabilizer muscles.  The jump portion adds a power element and elevates the heart rate, making this a great lower body and cardio exercise.


2. Plank Climber to Push-Up: 

The plank is a great core exercise.  Climbing up and performing a push-up targets the muscles of the chest, shoulders, and triceps, which makes this exercise a great upper body and core exercise.


All 4 exercises count as 1 set. Perform 5 sets (or 20 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.



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