Tight Butt and Flat Abs Workout

Burn Fat at Home in 18 Minutes

Ready to burn fat right at home in just 18 minutes with a bodyweight workout?


All you need for this one is a speed ladder. You can order it on Amazon right here. Got that? Great lets get to work.

Don’t have a ladder? No problem. You can still get a great workout in by just changing up a few of the exercises. Don’t worry I’ll walk ya through it.

So here is how it works:

:25 Seconds at an all out pace
:10 seconds of rest

That equals 1 round. You will do 2 rounds at each station right in a row.

The Stations

Station #1:
Ladder Hop Scotch
Hand Icky Shuffle

Station #2
Side High Knees
10 High Knees to Jump Squat

Station #3
Burpee to Broad Jump

Station #4
Pushups to 10 Yard High Knees
Burpee Push Ups

Station #5
Scissor Kicks
Ladder Icky Shuffle

2 Rounds per station
Rest 1:00 minute in between stations.

Bam! Your at home bodyweight workout is complete!

Try incorporating this bodyweight workout 2-3x/week into your routine and watch the fat melt off your midsection, arms and legs.

Chase It!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit orthoandwellness.comorthoandwellness.com

©2023 Advanced Research Media. Long Island Web Design