Get ready to sweat! We’ve got a very tough, calorie-burning workout for you; it’s going to work your whole body and you don’t need any equipment, just some good, solid determination. If you can get to 5 rounds of this, you’ll have done more than 60 minutes of serious working out… phew!

That means you’ll have burnt about 500 – 750 calories – awesome! Combine that with our tips on how to cut calories and you’ll be making big strides towards where you want to go.

And don’t worry if you can only do one or two rounds to start; you can build up to it in your own time – the only competition is with yourself. Good luck and let us know how you did in the comments.

Fat Attack Workout

Fat Attack Big Burn Workout

Warm Up

Do the following for 5 minutes each:

High Knees Jumping Jacks

Workout

Aim to do 2 – 5 rounds.
Do as many reps as possible in 50 seconds (per exercise):

Jumping Lunges
Sumo Jumps
Hop Overs
Wall Sits

Dive Bombers
Single Leg Dips
Push-ups with Shoulder Tap

Hip Bridges
High Step-ups

Cross-Body Mountain Climbers
Bicycle Crunches
Plank Get Ups

Challenge: Finisher!

5 minutes of the following:

Burpees!

Cool Down

Your usual cool down and stretching.

Notes:

This is a tough workout, so build up to it slowly.
Clean eating + strength training + cardio = great results!

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Exercise Videos

High Knees

Jumping Jacks

Jumping Lunges

Sumo Jumps

Hop Overs

Wall Sits

Dive Bombers

Single Leg Dips

Push-ups with Shoulder Tap

Hip Bridges

High Step-ups

Cross-Body Mountain Climbers

Bicycle Crunches

Plank Get Up

Burpees

Enjoyed this workout? Let us know in the comments section below!

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