This is the Full Body Blast Workout from the Bikini Season Workouts x2 – Burn Fat Faster! article. This workout is the first of two fat-burning interval workouts that you can do with little to no equipment. (Workout 2 is the Core Torcher). These workouts are an advanced level; try 1 round of each and see how you feel. Doing even 1 round is a great start and take time for rest. It’s all about progress, not pain! Also, remember to have some supportive shoes for your spring training! It’s possible you may need a new pair after a winter indoors at the gym or on muddy paths!
Workouts 1 and 2 can be done on consecutive days with a rest day in between (or a light activity like Yoga, Pilates, or a walk). Remember, rest is important with intense interval training and is essential for the recovery of the body and your health.
Full Body Blast
A great fat-burning interval workout that you can do with little to no equipment.
5-10 minutes at an easy walk, jog, or march in place.
Sprint for 250 meters on a rower or treadmill.
For 30 seconds each perform the 10 exercises shown in the videos below.
Finish with a 5 minute incline walk/run or a resisted row.
Repeat workout for a total of 5 rounds, with 1-2 minutes rest between each round. Aim to stay at 12-13 minutes per round.
Wall sit - Sets: 1 Reps: 30 secs
Plank - Sets: 1 Reps: 30 secs
Lunges (right leg) - Sets: 1 Reps: 30 secs
Lunges (left leg) - Sets: 1 Reps: 30 secs
Push Ups - Sets: 1 Reps: 30 secs
Squats - Sets: 1 Reps: 30 secs
Side Plank (right) - Sets: 1 Reps: 30 secs
Side Plank (left) - Sets: 1 Reps: 30 secs
Bicep Curls - Sets: 1 Reps: 30 secs
Overhead shoulder press - Sets: 1 Reps: 30 secs
Your usual cool down and stretching routine