This tough workout is so effective. It gets the heart pumping, burns fat, and builds important lean muscle tissue. This short circuit has no rests, which keeps the heart pumping and burns calories.

Equipment required

  • Stability ball
  • Medicine ball
  • Skipping rope
  • Exercise mat

The workout

  • Skip for 4-5 minutes to warm up the muscles.
  • Perform thirty high jumps non-stop to work the heart. This requires mental strength to perform the exercise correctly. Try to jump to waist height. Motivate yourself with mantras.
  • Grab your medicine ball and jump on the stability ball. Roll the ball over your abs and push the medicine ball over your head. Perform 20-30 non-stop.
  • These are tough. Press-ups on a stability ball. Place your hands on the exercise mat, your feet on the stability ball. Steadily push down into press-up position without your legs falling off stability ball. Raise up and then pull your legs in to your chest slowly on the ball, then push out again. That’s one rep. Try to do 5-10. These are very tough but work effectively to tone the core muscles.
  • Perform thirty squat thrusts to further kill the arm muscles after press-ups.
  • Do 20-30 tricep dips on the stability ball. If you can hold your legs out straight for a harder burn or keep the knees bent for an effective exercise.
  • To finish off, perform 20-30 squats. Place your hands behind your head and squat down so that your thighs are parallel with your feet. Keep the back straight and feel the burn in your thighs and buttocks.

How’s that for a short, intensive, fat burning, muscle building workout?

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