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Full Body Fat Burning Timed Workout

This is an exercise that will certainly get you huffin and puffin.  I have found a great way to burn calories and shed that unwanted layer of fat off of your mid-section, hips and thighs. This is a timed workout that you can do in probably under 15 minutes!

If you are like me, there are days where you find yourself short on time. Instead of skipping your workout, how about doing a 10-15 minute routine that will work just as good, if not better than some hour long routines?

Helpful items for this workout
Bowflex Heart Rate Monitor Watch Valeo Ab Straps

I was able to complete this exercise for the first time in 8 minutes and 46 seconds.

Workout Info

Complete 20 Reps as fast as you can. You may take a break, get a drink or catch your breath but make sure that the clock continues to run until you complete your last rep.

Each repetition consists of the following:

  • 10 High Knees
Start with 10 High Knees

Start with 10 High Knees

  • Squat to place hands on floor, Kick BACK and complete a right knee tuck followed by a left knee tuck. Kick up.
Kick Back

Kick Back

  • Kick back and at an angle to the RIGHT side and complete a right knee tuck followed by a left knee tuck. Kick up.
Kick Back Right with Knee Tuck

Kick Back Right with Knee Tuck

  • Kick back and at an angle to the LEFT side and complete a right knee tuck followed by a left knee tuck. Kick up.
Kick Back Left with Knee Tuck

Kick Back Left with Knee Tuck

  • Kick back into a Pike position, Do a half Dive Bomber Push Up (under the fence only) and then Lift your hips into the air back into a Pike position. Kick up.
Pike - Half Dive Bomber

Pike - Half Dive Bomber

  • Finally jump into the air as high as you can and tuck your knees into your chest at the peak of your jump.
Dive Bomber Jump Knee Tuck

Dive Bomber Jump Knee Tuck

That completes one repetition. Complete 20 reps straight while being timed.  Keep record of your time and try to beat it in a couple of weeks.  Enjoy the hard work and the results!

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Disclaimer: Opinions expressed on this website may not be in agreement with those of GarageBodyTV.com or Rob Vander Ark. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the fitness and exercise programs expressed here. Consult with your physician before starting any exercise program.