Fifteen Minute Interval Fat Burn

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Hi Everyone,

Tonight I did an Interval Fat Burning Workout. If you go through this workout once it will take around 15 minutes, but you can repeat it up to three times depending on how much time and energy you have. 

I went through this workout twice, and a did a short arm workout with Marie this morning. Marie will be joining me for another video this week, so I will be sharing the workout we did. 

The second time that I went through this workout I substituted jump roping for all of the cardio bursts. I also finished my workout by running a mile on the treadmill. I haven’t chosen my next 5K yet, but I want to improve my time.

Coaching cross country is very motivating. I see the kids improving all of the time, and I am so proud of them for their effort and work ethic. They are all improving, and pushing themselves every day. It’s a great reminder that with effort you can improve and push your limits. 

I hope you all enjoy the workout, and have a great evening. 
Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 Reps, 60 seconds

Repeat 1-3X

1. Plank Pull (I used a 15 lb Kettlebell)
2. High Knees or Jump Rope (timed)
3. Crossed Table Right
4. Crossed Table Left
5. Sideways Jump (timed)
6. Standing Heel Press Right
7. Standing Heel Press Left
8. Forward/Backward Jump
9. Boat Pulse
10. High Knees or Jump Rope (timed)

*My second time through I substituted jump roping for all of the timed exercises. I did 150 jumps each time, and it took me about 1 minute, 10 seconds each time. I counted jumps instead of going by time to make up for any times when I stepped on the rope. 🙂

6 thoughts on “Fifteen Minute Interval Fat Burn

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