6 năm trước

10 Minute No Equipment Fat Burning Circuit

Workout starts at 0:48 seconds:

1. Run-in-Place (0:48) — 20 on, 10 off x 4 rounds

•• Run in place, bringing your knees high, alternating steps.
•• Increase the intensity by going faster.

2. Spiderman Climb Pushup (2:48) — 20 on, 10 off x 4 rounds

•• Brace your abs. Start in the top of the pushup position.
•• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside
of your shoulder and touch your foot to the ground.
•• Then perform a pushup in this position.
•• Keep your abs braced and slowly return your leg to the start position.
•• Alternate sides until you complete all of the required repetitions.

3. Switch Lunge (4.:48) (alternate sides every 20 seconds) — 20 on, 10 off x 4 rounds

•• Step forward with one leg into a lunge position, taking a larger than normal step.
•• Drop your back knee just above the ground and bend your front knee as well, keeping your
upper body straight.
•• Drive through your front leg back to the starting position.
•• With the OTHER leg, perform a reverse lunge.

4. Burpee (6:48) — 20 on, 10 off x 4 rounds

•• Stand with your feet shoulder-width apart.
•• Drop down onto your hands and feet, then thrust your feet back so you are in a push-up
-- Do a push-up.
-- Thrust your feet back in and then jump up.
•• Repeat.

5. Jumping Jacks (8:48) — 20 on, 10 off x 4 rounds

•• Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
•• Jump your feet out to your sides and raise your hands overhead at the same time.
•• Return to the starting position

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