5 minutes Warm-up
The only warm-up you'll ever need! A simple circuit that will have you perfectly primed for the workout to come:
Jumping jacks: 1 minute
Arm circles: 1 minute
Jog on the Spot: 1 minute
Squat to overhead reach: 1 minute
Low-impact Burpee
(no push-up): 1 minute
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HIIT: Lower body focus
This routine is aimed at working the legs and core. This is an ideal workout should you have any upper body injuries or if you just fancy something different.
20 minutes of HIIT
Perform these ten exercises for 2-3 rounds, perform each exercise for 40 seconds, then rest for 20 seconds between each exercise-
Jumping Jacks
Crunches
Bodyweight Squats
Flutter Kicks
Plyo-Squats
Supine scissors
Side Lunges
Shoulder-tap planks
Side-lying Crunch
Low-Impact Burpees
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Fat furnace
Fat Furnace:
•Performed with 1 push-up for beginners and 2 push-ups for Intermediate/Advanced.
•Due to the high rep range, do not perform a hop/jump at the end of the movement but instead replace it with a Touch the Sky Burpee (optional).
•Beginners or those who find burpees uncomfortable can perform Low-Impact Burpees or Incline Burpees as a suitable alternative.
Beginner=5 Burpees
Intermediate= 10 Burpees
Advanced=15 Burpees
15 Burpees
30 Crunches
15 Burpees
30 V-Sit Crunch
15 Burpees
30 Flutter Kicks
15 Burpees
30 TwistingSide crunch
15 Burpees
30 Supine Scissor
15 Burpees
30 Leg raises
15 Burpees
30 Shoulder tap planks
15 Burpees
30 Superman (W style)
15 Burpees
30 Seated single leg raise(15 per leg)
15 Burpees
30 Crunch Bridge
15 Burpees
30 Up and overs
15 Burpees
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Met-Con: Fat Melt
You've only got 20 minutes, I've got you covered! Follow along or perform in your own time. Metabolic Conditioning (Met-Con) routines combine cardio and strength performed at a high intensity to maximise fat burning potential, improve Cardiovascular health, build strength and improve metabolic efficiency.
This particular routine involves 4 exercises performed for as many rounds as possible within 20 minutes.
10 2-Pump Burpees
15 Kettlebell Settings
10 Tyson Push-ups
20 Squats
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Met-Con: Brutal Bodyweight
Perform each exercise for 40 seconds with 20 seconds rest between each exercise and 2 minutes rest between each round. Work your way up to 3 rounds.
1.Pull-ups
2.8-Count Burpees
3.Diamond push-ups
4.Sprint Burpees
5.Plyo-Squat
6.Long-Jump Burpees
7.Hindu Push-ups
8.Commando Burpees
9.Aussie Rows (Inverted Rows)
10.Tyson Push-ups
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Just Walk-#1 Fat burn
Walking for at least 30 minutes in 60-70% of your max heart rate (Zone 2) is one of the best ways to reduce your body's fat percentage. To find your max heart rate deduct your age from 220. Then estimate 60 & 70 percent of this score and endeavour to stay within the two ranges when walking. As time goes on and your body adapts you'll need to increase the intensity to reach your required heart rate range. This can be done by adding weight using either a weighted vest or backpack with weights in it. If your using a treadmill then you can increase the speed and/or the incline of the machine as well as adding weight.
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