Monday, March 2, 2015

20 Minute Full Body HIIT Boot Camp (Over 215 Calories Burned Per Round)




Hi Everyone!

I hope you're ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can. 

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again. 

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!
Melissa
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The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for  15 minutes to see the afterburn.
302 Calories after 1 Round. 





Click the link to get your own Gymboss Interval Timer

Set your timer for 15 Rounds of 30/50. 
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise. 

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

Mountain Climber

Lateral Burpee Row

Warrior Lunge Hop: Part 1

Warrior Lunge Hop: Part 2

Side Lunge Lift

Alternating Hip Thrust

Single Leg Frogger Pushup: Part 1
Single Leg Frogger Pushup: Part 2

High Knees
 
Tricep Pushup
Burpee

Tricep Extension


Superman V-Up: Part 1

Superman V-Up: Part 2

Oblique V-Up

Boat with Single Leg Lateral Knee Drop