The fat burning workout that I’m sharing with you today utilizes three types of cardio exercise:
- Circuit Training
- Interval Training, and
- Slow, Steady State
The only equipment you’ll want are two dumbbells, but it can be done without them. It starts with a simple warm-up, and then moves into some basic martial arts cardio moves.
The Cardio moves are done in a Circuit, then we move onto the Intervals. This consists of 3 exercises done for 2 sets of 20 seconds each, and 20 seconds rest in between sets. Finally, we have the Light Farmer’s walk. A typical Farmer’s walk is holding two very heavy weights in your hands and walking for a short distance. This one will be our Slow, and Steady Cardio that we do for 15 minutes.
Since it last 15 minutes, we don’t want super heavy weights, we just want some light weights that will give us a bit of a challenge for this walk. You can walk on the treadmill, outside, or simply march in place. With all of that combined, you’ll get a fantastic cardiovascular workout that you probably won’t want to do more than once a week, and that you shouldn’t do more than 3 times a week.
This workout is best done in the morning before breakfast, or about 2-3 hours after eating. Work hard and push yourself with this fat burning workout, but remember to stay hydrated and eat healthy food. You’ll need the proper nutrients to fuel your body for this one. Add in a resistance training workout and a stretching routine with this fat burning workout and enjoy the results.
Warm-up
Yoga Breaths - 3 reps
Yoga Breathing Stretches - 3 reps
Running in Place - 1 min.
High Knees - 1 min.
Butt Kickers - 1 min.
Axe Kicks - 5 reps
Part 1 - Circuit Training
Martial Arts Circuit - 3 sets of 5 reps
Front Kicks - Front Leg
Jabs
Front Kicks - Rear Leg
Cross Punches
Sidekicks
One, two Punches
Part 2 - Interval Training
Sprint Intervals - 6 x 20 seconds at maximum pace with 20 seconds rest at a slow pace (walk around the room while resting)
Running in Place - 2 x 20 seconds
High Knees 2 x 20 seconds
Butt Kickers 2 x 20 seconds
Part 3 - Slow, Steady State Cardio
Light Farmer’s Carry at a moderate pace - 15 minutes
Carry a dumbbell in each hand and walk (walking in place is an option)- 5’s, 10’s, 15’s, (whatever you can handle)
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