Weight loss challenge without equipment to slim and tone your body fast. Fat burning for beginners to lose weight and get in shape. Challenge to lose weight and burn calories at home.
Calorie Burn: 119 - 198
Workout Duration: 22 Minutes
Workout Type: challenge
Exercise Frequency: 4 Days a Week
Body Focus: Total Body
WARM-UP
1
High Knee March
60 seconds
Rest: 5 seconds
2
Side Step + Hip Extension
60 seconds
Rest: 5 seconds
3
Pectoral Flyes + High Knee March
60 seconds
Rest: 5 seconds
4
Side step + Front punch
60 seconds
WORKOUT
Rest: 10 seconds
5
Jump Jump + leg rotation
40 seconds
Rest: 15 seconds
6
Push up with rotation
30 seconds
Rest: 15 seconds
7
Triangle + High Plank
40 seconds
Rest: 15 seconds
8
Rear Lunges
40 seconds
Rest: 15 seconds
9
Jumping Jack
30 seconds
Rest: 15 seconds
10
Full crunch
40 seconds
Rest: 15 seconds
11
Burpees
30 seconds
Rest: 15 seconds
12
Sumo Squat
40 seconds
Rest: 15 seconds
13
Plank with high speed climbing
30 seconds
Rest: 10 seconds
14
Back Elongation
30 seconds
Water Break 15 seconds
Rest: 10 seconds
15
Jump + leg rotation
40 seconds
Rest: 15 seconds
16
Push up with open arms with knees on the ground
30 seconds
Rest: 15 seconds
17
Climbing plank touching the ground
40 seconds
Rest: 15 seconds
18
Back cross lunges
40 seconds
Rest: 15 seconds
19
Butt Kick Run
40 seconds
Rest: 15 seconds
20
Squat + Calf Lifts
40 seconds
Rest: 15 seconds
21
Climbing plank + Rotation
25 seconds - Left
25 seconds - Right
Rest: 10 seconds
22
Back Stretch on all fours
30 seconds
Water Break 15 seconds
COOL DOWN
Rest: 5 seconds
23
Sitting Hamstring Stretch Toe Pull
20 seconds
Rest: 5 seconds
24
Shoulders and Dorsal stretches on the ground
20 seconds
Rest: 5 seconds
25
Lumbar stretch knees to chest
20 seconds