Fat Burner Deluxe

Free Intense Workout

Fat Burner Deluxe

Intense Duration 20 minutes

Target Areas: Full Body

Equipment: Exercise Mat

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Public

Tags

Bodyweight Workouts Full Body Workouts No Equipment Workouts

Description

Enjoy the warm up because this deluxe workout is bound to leave you huffing and puffing...and wishing it were about four less sets. During the meat of the workout, you must go as hard as you can for five sets of four intense exercises, 20 seconds on and 10 seconds recovery. Feel the fat melt away as you perform max repetitions!

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

JadeYoga Harmony Yoga Mat

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 1 round

Then drop your head, round your spine and arch your back. Repeat.

Cat Cow

40 seconds

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

40 seconds

Rest

15 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

Jumping Jacks

1 minute

Squats with Raised Arms

Squats with Raised Arms

40 seconds

Jump out, spreading your legs and snapping your arms to the sides.

Seal Jacks

40 seconds

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 minute

Rest

20 seconds

Set 2: 5 rounds

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

Push-Ups

20 seconds

Rest

10 seconds

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

Jumping Lunges

20 seconds

Rest

10 seconds

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

20 seconds

Rest

10 seconds

Jump your feet forward to a squat.

Burpees

20 seconds

Rest

30 seconds

Set 3: 1 round

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minute

Side Bends

1 minute

Stretch your arms overhead with palms on the ground.

Child's Pose

35 seconds

Easy Pose Meditation

Easy Pose Meditation

30 seconds

Workout Discussion

24 May

Is this considered a circuit training? Help pls

12 Feb

Awesome workout to get you sweating and panting. Leaves you feeling energized all day.

31 Jan

Awesome workout! Broke into a sweat in the first set and was gasping for breath by the second. Lives up to its name.

21 Jun

This workout is the best it made me lose 35 calories

16 Apr

Challenging workout!

13 Nov

Awesome workout, ill do everyday😍

28 Jul

For people who are wondering how much calories does it burn..it burns 200 calories..so it’s AMAZING ..I’m drawing in my sweat.

11 Apr

1 day at a time 💪

10 Nov

how many calories does this workout burn?

17 Jun

Hey is this super hard just had a early birthday party

All comments »

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