Weight loss workout at home to burn 1000 calories without equipment. Fat burning cardio workout to transform your body and get in shape.
Calorie Burn: 614 - 1024
Workout Duration: 64 Minutes
Workout Type: weight loss
Exercise Frequency: 4 Days a Week
Body Focus: Total Body
Round's Start: Repeat 2 times
1
Jump + leg rotation
30 seconds
Rest: 10 seconds
2
One Leg Wall Squat
30 seconds - Left
30 seconds - Right
Rest: 10 seconds
3
Diamond Push up
30 seconds
Rest: 10 seconds
4
Crunch + Lateral punch
30 seconds
Rest: 10 seconds
5
Squat + Rear lunges
30 seconds
Rest: 10 seconds
6
Squat + Leg rotation
30 seconds
Rest: 10 seconds
7
Triceps dips on floor
30 seconds
Rest: 10 seconds
8
High Plank
30 seconds
Rest: 10 seconds
9
High knee run + Front punch
30 seconds
Rest: 10 seconds
10
Side lunges without step
30 seconds - Left
30 seconds - Right
Rest: 10 seconds
11
Dive Bomber Push-Ups
30 seconds
Rest: 10 seconds
12
Side plank hip lift
30 seconds - Left
30 seconds - Right
Water Break 15 seconds
Rest: 10 seconds
13
Jumping Jacks + Lateral Punch
30 seconds - Left
30 seconds - Right
Rest: 10 seconds
14
Pulsed Frog squat
30 seconds
Rest: 10 seconds
15
Push Up With Open Arms
30 seconds
Rest: 10 seconds
16
Crunch
30 seconds
Rest: 10 seconds
17
Side lunges + front lunges
30 seconds - Left
30 seconds - Right
Rest: 10 seconds
18
Squat + butt kick
30 seconds
Rest: 10 seconds
19
Triceps dips + Kick
30 seconds - Left
30 seconds - Right
Rest: 10 seconds
20
High plank + Donkey kicks extended leg
30 seconds
Rest: 10 seconds
21
High Knee Run
30 seconds
Rest: 10 seconds
22
Side lunges with ankles touch
30 seconds
Rest: 10 seconds
23
Five Tibetan
30 seconds
Rest: 10 seconds
24
Side plank hip lift
30 seconds - Left
30 seconds - Right
Water Break 15 seconds
Rest: 10 seconds
25
Jump Jump Front Punch
30 seconds
Rest: 10 seconds
26
Pulse single leg sumo squat
30 seconds - Left
30 seconds - Right
Rest: 10 seconds
27
Inclined Push up
30 seconds
Rest: 10 seconds
28
Crunch with Ankle Touch
30 seconds
Rest: 10 seconds
29
Standing Hip Abduction + Back Cross Lunge
30 seconds - Left
30 seconds - Right
Rest: 10 seconds
30
Squat
30 seconds
Rest: 10 seconds
31
Triceps Dips
30 seconds
Rest: 10 seconds
32
Low Plank
30 seconds
Rest: 10 seconds
33
Running Jack
30 seconds
Rest: 10 seconds
34
Side lunges
30 seconds - Left
30 seconds - Right
Rest: 10 seconds
35
V Push up
30 seconds
Rest: 10 seconds
36
Plank with Side Hip Abduction
30 seconds - Left
30 seconds - Right
Water Break 15 seconds
Round's End: Repeat 2 times
COOL DOWN
Rest: 5 seconds
37
Standing hamstring Stretch
40 seconds
Rest: 5 seconds
38
Standing Quad Stretch
20 seconds - Left
20 seconds - Right
Rest: 5 seconds
39
Arms, Shoulders and Dorsal Stretches
20 seconds