Short on time? Can’t make it to the gym? Try this do anywhere workout to burn fat fast. All you need is a little open space & 25 minutes!
Perform 4 Rounds.
No rest between exercises. Minimize rest between sets.
1 minute Heels To Butt Run In Place with Arm Pump
10 Bench Chest Press*
45 seconds Wide High Knees Run
1 minute Heels To Butt Run In Place with Arm Pump
20 (each side) Lunges with Bench*
20 (each side) Lateral Bench Over*
50 Quick Abdominal Crunches
30 seconds Mountain Climbers
45 seconds Plank
*If you don’t have access to a bench, exercise alternatives are offered below.
Exercise Notes:
Heels To Butt Run In Place with Arm Pump – Run in place kicking heels to butt while pumping arms up and down as if performing a shoulder press. To make it more challenging, hold 3lb weights.
Bench Chest Press – Lie on bench, and perform a chest press. Make sure to feel a stretch in your chest at the bottom of the motion before you press up. If you don’t have access to a bench, perform push-ups instead.
Wide High Knees Run – Perform a high knees run from a wide stance. Legs should be about shoulder-width apart throughout the duration of the exercise.
Lunges with Bench – Get in a lunge position with your back leg on the bench. Lower yourself down as far as you can and then press up through your heel. Hold weights for more intensity. If you don’t have access to a bench, you can either perform a stationary lunge without elevating the back leg or place your foot on a chair, ottoman, etc.
Lateral Bench Over – This is your typical step aerobics move. Begin with feet together on the right side of the bench. Step onto the bench with the left foot and jump laterally over the bench. Land on the opposite side of the bench with the left foot on the ground and the right foot on the bench. Immediately push off with the right foot and jump laterally over the bench again.
Mountain Climbers – Get in the plank position. Bring one leg forward under your chest while the other leg is extended and then switch. Continue alternating your legs to your chest. Go as fast as you can while keeping your body and abs tight.
