Workouts

The 30-Minute, Total-Body Burn It Up Workout

Tone it up fast with this high-octane routine to burn fat and sculpt muscle.

by
Jump Squat
Jay Sullivan
Jay Sullivan
Duration 30 min.
Exercises 15
Equipment Yes

Workout By: Chelsea Potter, CrossFit, HIIT, and certified personal trainer, Solace New York

DIRECTIONS

Try to do all of the following workout circuits (A, B, and C) as one sequence. 

A: All About Arms (8 min.) Start with 2 reps each, then increase by 2 reps each round.

Exercise 1

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
-- sets
-- reps
-- rest

Exercise 2

Overhead Triceps Extension
Overhead Tricep Extension thumbnail
-- sets
-- reps
-- rest

Exercise 3

Sumo Deadlift High Pull You'll need: Barbell How to
Sumo Deadlift High Pull thumbnail
-- sets
-- reps
-- rest

Exercise 4

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
-- sets
-- reps
-- rest

B: Goodbye, Cellulite (15 min.) Do 4 rounds of each, taking one-minute breaks between supersets.

Exercise 1A

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
-- sets
40 sec. reps
-- rest

Exercise 1B

Jump Squat
Jump Squat  thumbnail
-- sets
20 sec. reps
1 min. rest

Exercise 2A

Jumping Lunge How to
Jump Lunge Exercise thumbnail
-- sets
40 sec. reps
-- rest

Exercise 2B

Plyo Split Lunge
Man doing a squat.  thumbnail
-- sets
20 sec. reps
1 min. rest

Exercise 3A

Single-Leg Hip Raise You'll need: No Equipment How to
Single-Leg Hip Raise thumbnail
-- sets
40 sec. reps
-- rest

Exercise 3B

Glute Bridge How to
Glute Bridge thumbnail
-- sets
20 sec. reps
-- rest

C: Long & Lean Abdominals Do 3 rounds: 25-sec. work, 5-sec. rest.

Exercise 1A

Flutter Kick How to
Flutter Kick thumbnail
-- sets
25 sec. reps
5 sec. rest

Exercise 1B

Scissor Kick How to
Scissor Kick thumbnail
-- sets
25 sec. reps
5 sec. rest

Exercise 1C

V-Up You'll need: No Equipment How to
V-Up thumbnail
-- sets
25 sec. reps
5 sec. rest

Exercise 1D

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
-- sets
25 sec. reps
5 sec. rest

Exercise 1E

Russian Twist You'll need: Weight Plates How to
Russian Twist thumbnail
-- sets
25 sec. reps
5 sec. rest
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