This is one of our favorite calorie burning workouts - it is challenging at times, but not miserable, and most importantly, it is a pretty reliable 500 calorie workout.  It is an excellent way to do a cardio workout and not add extra stress on your legs, which is perfect to do after a "leg day" workout.  Don't forget to do your warm up so you will maximize your calorie burn!

Remember to click on any highlighted exercise to see a video description

Directions

• Begin with Warm-Up (See our warm up here)

• 30 seconds on/15 seconds rest

• ABAB format (Do exercise A, followed by exercise B, then repeat exercise A and B. Then move to next set of exercises.)

• 1:00 minute rest between every third set

• 5th Set optional if time allows

• You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

Equipment

• Timer and Mat optional (we use Seconds App)

WarmUp:  30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, reverse lunges, side lunges

Workout:

• A Crossover Jack

• B Right/Left Leg Circles

 

• A Zig Zag Jump

• B Long Leg Oblique with Pulse

 

• A Four Square Running

• B Superman

 

• BREAK

 

• A High Knees

• B Plank Hip Tap

 

• A Jab Jab Boxing

• B Scissorkicks

 

• A Knee Ups Right/ Left

• B Plank Shoulder Tap

 

• BREAK

 

• A Down Dog Thruster

• B Bicycles

 

• A Plank Mogul

• B Torso Rotation

 

• A Low Kicks

• B Plank Rear Raiser

 

• BREAK

 

• A Lateral Shuffle Hop

• B Crab Walk

 

• A Boxer Shuffle

• B Walk Out Push Up

 

• A Jumping Jack

• B Flutterkick on Back

 

• BREAK - 5th Set Optional if Time Allows

 

• A Reverse Lunge Skips

• B Side Plank Crunch

 

• A High Knee Skips

• B Donkey Kick Straight Leg

 

• A Jump Rope

• B Glute Bridge

Fill out the form below for a link to download the PRINTABLE WORKOUT.

Don't forget to click the link!