Wednesday, November 28, 2012

15 Minute Fat Burning Circuit

Does everybody know what time is it (and it's not Tool Time)? That's right it's time for another free printable workout on Workout Wednesday. Are you ready feel the burn?


This workout can be done everyday if you dare to try. Do each move for the duration of a minute. Do them quickly, maximizing the number of actions you can fit in each minute. Try to minimize the number of breaks you take between moves but be sure to take them when you need them. And as always drink water!
Download this free printable workout.

Check out my glossary of these workout terms and many more. The following list is those found just in this workout:


Burpees
Begin in a standing position. Drop into a squat position with your hand on the ground. Extend your feet back in one quick motion to assume the plank position. Return to the squat position in one quick motion. Jump straight into the air as high as possible. That’s one rep.

Butt Kickers
Start in a standing position. Start jogging in place kicking your foot as close to your butt as you can with each step.

Front Kicks
Start in a standing position. Lift your right leg straight out in front of your body until it is as close to parallel with the ground as you can lift it. Alternate legs.


High Knees
Start standing and begin jogging in place lifting your knees as high as possible.


Jog-in-place
Pretty self explanatory, jog… but do it in place.


Jumping Jacks
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

Mountain Climbers
Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Switch back, that’s one rep.

Plank
Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.

Plie Jump
Starting from a wide stance turn your toes to face out. Bend your knees then pressing up from your toes jump straight up. As you land bend your knees again.

Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.

Ski Jumps
Starting in a standing position with knees slightly bent and chest forward, quickly jump from side to side over an imaginary line. Land each time with feet hip-width distance apart. When you land where you began (2 jumps) that’s one rep.

Squat Jumps
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Jump straight up as high as you can landing back in a squat.

Star Jumps
Stand with feet hip-width apart. Squat down and jump up as high as you can. In midair spread your arms and legs wide. As you land in the starting position bend your knees.

Static Lunge
Begin with right leg one large step in front of the left leg. Lower your body until both knees from a 90-degree angle. Don’t touch your back knee to the ground. Lift yourself out of the lunge. Do reps then switch to left leg.