If you hate the treadmill – you have to do this workout!

Here is an awesome interval-workout designed to burn fat most effectively. On a scale of 1-10, you should be working at about a 6 to 8. You can get this done in just 20-30 minutes. Remember – longer doesn’t mean more effective. It’s all about INTENSITY! This is a heck of a lot more effective (and not as boring) than spending 60 minutes on a treadmill or elliptical!

Part 1
Interval Circuit – 30 seconds each round for 5 rounds (if you’re just starting a fitness routine, start with 3 rounds and work up to 5 as you get stronger and more conditioned).

1. Bucket Squats (or use a chair, we use upside-down buckets at boot camp). Parallel squats – make sure you hit the chair at the bottom of each squat! (but no sitting)
2. Tricep Dips (use a chair, stair, or bench) – check out my “Beach Body Blitz Workout” video on this blog to see how to properly perform a dip.
3. Ultimate crunch – lie on your back, knees bent, feet flat. Raise your arms about 3 inches off the floor, tuck your chin to your chest and lift your shoulders off the floor. This is your start point, never go lower than this point.

Use your abdominals to lift your shoulders only about 1 inch more from this point. DO NOT return all the way to the floor, but back to the starting point – this is an intense crunch, don’t let your abs relax for the full 30-second set.

Part 2
Cardio Escalator (repeat 3-5 times)
You can run, use a treadmill, elliptical, bike, stair climber, jump rope, or do step-ups on a stair.

Round 1: 30 seconds 25% effort
30 seconds – recover (easy jog or power walk)
Round 2: 30 seconds 50% effort
30 seconds – recover
Round 3: 30 seconds 75% effort
30 seconds – recover
Round 4: 30 seconds 100% effort (this is the full sprint!)
30 seconds – recover
Round 5: 30 seconds 75% effort
30 seconds – recover
Round 6: 30 seconds 50% effort
30 seconds – recover
Round 7: 30 seconds 25% effort

Rock this workout! Be sure to post your comments below (of how much you love it or hate it)!

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