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Fifteen Minute Interval Fat Burn

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Hi Everyone,

This is 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. 

This is an older workout. Jesse grandfather passed away a few days ago, and we had his funeral today. It has been a tough time for us, and it’s been an important time to focus on family and providing support to the people we love. 

On a positive note, today is also my Mom’s birthday. We are going out for a celebratory dinner tonight. Tomorrow I will be back to blogging with a new workout. For today I’m glad that I have over 500 workouts on my blog to pick from. 🙂

I repeated this workout twice and the second time that I went through this routine 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.

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

Equipment: Gymboss Interval Timer

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. 🙂

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