The 20 minute fat burning workout! By Samantha Purnell - Part 3

The end of the week is here and the weekend is in sight! That doesn’t mean you give up on your goals now, it means you chase them even harder. Start the weekend off right with a good fun sweat! The Sweat Challenger series is a set of workouts to build endurance, get your heart rate up and burn fat!

Workout #3 - Friday: Sweat Challenge

Begin with a 3-5 minutes warm-up of either walking/jogging or a set of movements that will warm those muscles up and get you ready for an intense workout. The workout consists of three full body circuits that are sure to leave your dripping!       

 

 

Warm-Up:

Example Warm-Up:

30 seconds each exercise complete twice

  • Hip Openers
  • Side Lunges
  • Butt Kicks
  • Push-ups

Workout;

45 seconds each move as hard as you can go with a 15 second rest in between moves. 30 seconds rest in between circuits.

 

Circuit 1 (Repeat twice | 30 sec. rest in between):

  • Sumo Jump Squats
  • Single-Leg Squat + Touchdown
  • Single-Leg Squat + Touchdown

 Complete the circuit twice with a 30 seconds rest in-between.

 

30 seconds rest

 

Circuit 2 (Repeat twice | 30 sec. rest in between):

  • Alternating Leg/Arm Plank Raises
  • Burpees (+ optional pushup)
  • Leg Raise Hold

  Complete the circuit twice with a 30 seconds rest in-between.

 

30 seconds rest

 

Circuit 3 (Repeat twice | 30 sec. rest in between):

  • Tricep Dips
  • Plank Pikes
  • Reverse Crunches

 Complete the circuit twice with a 30 seconds rest in-between.

 

Total workout is 20 minutes (including rest times)

 

You better be dripping sweat after this workout! You're weekend and body will be all the better for it!

S.W.E.A.T - Stop Whining Excuses, Act Today!

We hope you enjoyed this weeks workout series. Go check out Samantha on Instagram and be sure to say hello!

I: @sunshine.squats



 

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