This is a workout you can do using bodyweight exercises at home. It’s short but it jacks up your metabolism so you burn more fat throughout the day. Please be aware that it is a tough workout that requires you to give it your all. If you like to “relax” on the elliptical for 40 minutes, this isn’t for you. Even beyond fat loss, this workout was shown to improve the anaerobic capacity of university athletes so it’s great if you just want more stamina.
Each set is 4 minutes long. The routine below is 1 set and you can do 3-5 sets for a short home workout. **Be sure to warm up for 5-10 minutes using stretches and jumping jacks prior to the workout. **
20 sec Speed Squats
10 sec rest
20 sec Burpees
10 sec rest
20 sec Mountain Climbers (keep neutral spine)
10 sec rest
20 sec Speed Skips (in place) (lift knee above hip)
10 sec rest
20 sec Speed Squats
10 sec rest
20 sec Burpees
10 sec rest
20 sec Mountain Climbers (keep neutral spine)
10 sec
20 sec Speed Skips (in place) (lift knee above hip)
If you’re out of shape here is a progression routine you can use to build up to the workout above.
Week 1 — 10/20 x6
Week 2 — 10/20 x7
Week 3 — 10/20 x8
Week 4 — 15/15 x5
Week 5 — 15/15 x6
Week 6 — 15/15 x7
Week 7 — 15/15 x8
Week 8 — 20/10 x4
Week 9 — 20/10 x5
Week 10 — 20/10 x6
Week 11 — 20/10 x7
Week 12 — 20/10 x8
10/20 x6 means you do 10 seconds on, 20 seconds rest, for only six exercises. So using the exercises listed above, you would stop at your second round of burpees. Then you would do the whole thing 3-5 times.
You can also do one set on the tread mill or elliptical after a weight lifting session.
**Please note that this workout is tough so if you have health problems I suggest you consult your doctor first. Be sure to warm up prior to working out. Stretch before and after the workout. **