The 15-minute total body fat-burning workout

This four-round circuit uses only four significant moves (squats, lunges, pushups, and rows) that get progressively more challenging. (Shutterstock)

An effective total-body fat burning workout doesn't need to include many forms of different exercises.

This four-round circuit uses only four significant moves (squats, lunges, pushups, and rows) that get progressively more challenging with each round.

Working larger muscles groups helps to speed up your metabolic rate, allowing your body to more calories even while you’re resting!

Complete 1 set of every exercise in order with little to no rest between moves. If needed, rest 30 to 60 seconds between circuits.

Perform 2-3 sets of 20 – 25 repetitions

1. Squat To Row

Hook a resistance band around a solid standing object and place the handle at a notch about waist-height.

Keeping your arms extended, bend at the knees and squat down till your knees make a 90-degree angle.

As you stand back up, pull the resistance handle towards your chest and pinch your shoulder blades together.

Squat back down and extend your arms back out as you do.

This completes one repetition.





2. Split Jump

Start in a lunge with your right foot in front.

Now push off your feet as you jump up and switch legs, landing in a lunge with your left foot in front.

Try to keep your landing as soft as possible.

Continue to jump, switching legs with every repetition.



3. The Plank to Pushup

Start in a plank position on your forearms with your feet shoulder width apart and your back flat.

Keeping your abs tight, press off your left hand and push your body up to a push-up position and then lower yourself back down to the plank.

Do all the repetitions on the left side and then alternate using the right hand.





4. Oblique Row

Begin in a split stance with right leg forward, holding a dumbbell or kettle bell in left hand only.

Lower into a lunge and hinge forward from hips about 45 degrees, keeping a flat back and abs tight.

Bend left elbow and pull arm back behind body and slowly lower back down. Allow the opposite to do the same movement and your torso to rotate slightly at the same time.

Complete all repetitions and then repeat with left leg forward, holding weight in right hand.





Last Update: Wednesday, 20 May 2020 KSA 09:49 - GMT 06:49