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15-minute total body BURN

One of the best and most effective ways to shred fat, condition the heart, and skyrocket metabolism is through a technique called high-intensity training (HITT).  High-intensity utilizes both the anaerobic and aerobic systems to put your workout into over drive.  These workouts are shorter and much more INTENSE.  You can get in and get out with BIG results.  Ideally, high intensity workouts should only be performed 1 – 3 times per week.  More than 3 bouts can leave too much stress on the body and result in over training fatigue or injury.


Here is a great 15 minute routine that you can perform any where, does not require any equipment, and is FAST! This routine is designed to jack up the heart rate while focusing on slimming down the thighs and whittling the waist. Let’s PUSH!

Note: If this is your first time doing this workout, I recommend going through all of the movements as a practice round. The workout goes very fast so you will want to be ready.

Minute: Move:
0:00 – 3:00 Warm up slowly by jogging in place & light stretching
3:00 – 3:45 High Knees  Challenge: Add twist with upper body to elevated knee.
3:45 – 4:00 Rest
4:00 – 4:45 RIGHT Back lunge with Kick (Step the right leg back into a lunge followed by kick to the front with right leg.)  Challenge: Add hop on LEFT leg as you kick the right.
4:45 – 5:00 Rest
5:00 – 5:45 High Knees  Challenge: Add twist with upper body to elevated knee.
5:45 – 6:00 Rest
6:00 – 6:45 LEFT Back lunge with Kick (Step the left leg back into a lunge followed by kick to the front with left leg.)  Challenge: Add hop on RIGHT leg as you kick the left.
6:45 – 7:00 Rest
7:00 – 7:45 Burpee with 3 push-ups (Bring hands to ground, jump the feet back into a plank, perform 3 push ups, jump feet to hands, and jump to standing straight.)  Challenge: Add star jump at the top of each burpee.
7:45 – 8:00 Rest
8:00 – 8:45 Twisting mountain climbers with leg raise (In plank, twist right knee in to opposite shoulder following by extending leg back to starting position and kicking straight leg out to the left.)
8:45 – 9:00 Rest
9:00 – 9:45 Burpee with 3 push-ups (Bring hands to ground, jump the feet back into a plank, perform 3 push ups, jump feet to hands, and jump to standing straight.)  Challenge: Add star jump at the top of each burpee
9:45 – 10:00 Rest
10:00 – 10:45 Twisting mountain climbers with leg raise (In plank, twist right knee into opposite shoulder following by extending leg back to starting position and kicking straight leg out to the left.)
10:45 – 11:00 Rest
11:00 – 11:45 Frog Jump (Stand with feet wider than hips widths apart. Bend knees deeply and jump to a fully extended knee.)  Challenge: Add arms to extending is “X” at the height of each jump.
11:45 – 12:00 Rest
12:00 – 12:45 Curtsy Lunge with Knee Crunch (Bring right leg into a lunge position crossed behind the left leg. Next, bring the right leg up in a bent position to the side of the body while the upper body curves to meet the right leg.)  Challenge: Add a jump on the left leg as you bring the right leg to the side crunch.
12:45 – 13:00 Rest
13:00 – 13:45 Frog Jump (Stand with feet wider than hips widths apart. Bend knees deeply and jump to a fully extended knee.) Challenge: Add arms to extending in “X” at the height of each jump.
13:45 – 14:00 Curtsy Lunge with Knee Crunch (Bring left leg into a lunge position crossed behind the right leg. Next, bring the left leg up in a bent position to the side of the body while the upper body curves to meet the left leg.) Challenge: Add a jump on the RIGHT leg as you bring the LEFT leg to the side crunch.
14:00 – 14:45 Rest
15:00 – 15:45 Hold Plank
15:45 – 15:00 BREATHE!

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