The Ultimate Timesaver

15 Minutes Of Crazy Intense Fat Burning

Proceed with caution! Just when you thought FIT FAST couldn’t get faster, I’m coming at ya with a crazy intense workout to kick your butt in just 15 minutes. I know you can find 15 minutes – so no excuses!

This is not a workout to perform everyday. I recommend completing it 1-2 times per week.

Perform 3 Rounds. Do each exercise for 30 Seconds. No rest between exercises.

Pop Squat
Quad BURN Lunges See Demo Pics
Wide Low Squat Hold
Single Leg Lunge Jumps (30 seconds each leg) – See Demo Pics
Mountain Climbers
Seated Angry PunchesSee Demo Pics

Exercise Notes


Start standing with both feet together. Squat down to the ground and place your hands flat on floor. Thrust legs back into a plank position. Then, jump your feet back toward your hands. Finally, explosively jump up and land in the starting position to finish the rep.

The Ultimate Timesaver - 15 Minutes Of Crazy Intense Fat Burning

Quad BURN lunges

With feet together, squat all the way down to the ground. From this position, lunge forward into a deep lunge forward and then return to the starting position. Then, lunge forward with the other leg. Keep alternating lunges. Make sure to keep low throughout the movement and don’t let the knee come over the toe in the low lunge. If you have bad knees, perform alternating lunges at a quick pace.

The Ultimate Timesaver - 15 Minutes Of Crazy Intense Fat Burning

Single Leg Lunge Jumps

Get in a lunge position and jump up. Land in a lunge on the same side (the starting position). Repeat this movement for the duration of the interval. After the 30 seconds is up, perform the movement again on the other leg.

Football Run

Take a wide stance and run as fast as you can in place. Move your feet quick and keep them low to the ground.

Wide Low Squat

Make sure to get in a super wide stance, keep your chest up and your knees in line with your ankles.

Seated Angry Punches

Seated Angry Punches

Get in a yoga boat pose and alternate punching across your body as fast as you can. Make sure to sit up straight, push your belly button in towards your back and GET ANGRY! If you have lower back issues, place a ball behind your back for support. :)

Jennifer Andrews

Jennifer Andrews is a IFBB Pro Bikini Athlete, certified trainer/business owner with Fine Fanny Fitness, and Team Bombshell coach. Jennifer is a sponsored athlete for Beautyfit and Better Bodies.

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Facebook: JenniferAndrewsIFBBPRO
Twitter: @finefann
Instagram: @jenniferandrews3 & @finefannyfitness

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