Updated Early Morning 30 min Fat Burning Workout

About 2 weeks ago I posted my favourite 30 min fat burning workout. This next workout is an update of the previous one. It is slightly more intense. Please DO NOT start with this program if you haven't done at least 2 - 3 weeks of the earlier program. I hope u Enjoy it as much as I do! Feel free to leave me any questions & I'll be happy to answer them.

Monday : Triceps kick backs(both arms together) 12 reps, Side leg raises 20

                 SKIP for 30 sec

                Repeat kick backs 15 reps, Side leg raises 20

                Skip 30 sec

                Tricep push up (hands very close together) 10, Side leg pulses 20

                SKIP 30 sec

                Tricep push up 12, Side leg pulses 20

                SKIP 30 seconds…Rest for 30 seconds!

                Inner thigh ball squeezes 20, 30 sec skip X 3

Abs…….

Tues :      Burpee with push up with squat jump 8, Bicep curls 15 each side

                30 sec break

                Burpee (same as above) 10, Bicep curls 20 each side

                30 sec break

                Plyometric jumps 10, Bicep pulses (both arms at the same time) 20

                30sec break

                Plyometric jumps 10, Bicep pulses 20

                30 sec break

                Squats combined with Bicep curls 15 – 20

Abs……

Wed :       Bent over row (dumbell) 15, Calve BUSTERS 40 sec – 1min

                Shoulder press 15, 30 sec skip

                 Bent over row 15, Calve Buster 40 sec – 1min

                 Lateral arm raises 12, 30 sec skip

                 Spiderman push up 8 – 10, Calve busters 40 sec – 1 min

                 Front arm raises ( alternating) 10 each side, 20 sec skip

                 Dive Push up 10, Calve busters 40 sec – 1 min

                 Peck flys right into chest press 15 of each

ABS: forearm plank 30sec, jack knives 12, twisted knee raises 20, pulses towards toes 15(legs in the air), side plank 20 -30sec (both side), crunches 20

Thurs:       Climbing the mountain ( running on the floor) 20 reps

                Punching with a dumbell in each hand 15 each side   

                Step up on a chair, kicking the knee in the air, 10 each side

                Upper cut punches with dumbbells, 15 each side

                Jumping, pulling both knees into the chest, 10 reps

                Roll out on gym ball, pulling knees into your chest 10 reps (core)

                Jumping jacks 20 reps

                Roll out on ball (jack knives) 10 reps

               1 min skipping, Abs…

           

Fri :         Do a Full Body workout. Only doing each muscle group once.

               Skip for 30 sec between each set

               Do 20 – 30 reps on a muscle…..End with abs