High Speed Fat Burning Routine

tim_fitbuilt4life

The Program

Alternate between workout A and workout B for a total of 3 sessions a week for 6 weeks.

Workout A
Jog 2 minutes, do the exercises starting with the Prisoner Squat, then do the intervals below.

REPS EFFORT TIME REST
1 50% 60 sec 60 sec
1 75% 60 sec 60 sec
3 OR 6* 100% 30 sec 90 sec

Workout B
Jog 2 minutes, do the exercises below

Prisoner Squat
Stand with your hands behind your head. Sit back at the hips and bend your knees to squat down. Squeeze your glutes and push back up. Do 10 reps.


Waiter's Bow
Pinch the skin of your lower back. Push your hips back and bow forward as far as you can while squeezing an inch of skin. Contract your glutes and stand back up. Do 10 reps.


Elbow-to-Instep Lunge
Step forward with your left leg and place your right hand on the floor. Press your left elbow down toward your left in- step. Do 6 reps a leg.

Single-Leg Romanian Deadlift
Stand on one foot. Keeping the arch in your spine, push your hips back and lower your hands. Press your heel into the floor to return to standing. Do 6 reps with oneleg, then 6 with your other leg.


Lunge
Take a large step forward with one leg. When your front thigh is parallel to the floor, hold for 2 beats and return. Repeat with your other leg. Alternate for 6 reps per leg.


Leg Swing
Swing your leg in front of you, then bend your knee and swing it behind you so your heel moves toward your butt. Do 6 reps with each leg.