Do you only have 20 minutes to get sweaty, build some muscles and burn some fat? Then try out this bad boy workout. Hard is an understatement. Modifications can be made based on your fitness level but I'll explain the basic structure...
The workout is made of a circuit of 4 basic exercises, repeated 5 times. The idea is to get through it as quickly as you can with minimal to no rest. Keep your heart rate up and burn those calories, this will set your metabolism soaring! Time yourself, it may take anywhere between 12 and 25 minutes, and every time you repeat the workout try and do it faster than the previous attempt! Make sure to warm up a little, perhaps 5 minutes fast paced walking on incline on the treadmill.
5 ROUNDS, NO REST:
5 Full Burpees (flat to the floor)
10 Box Jumps
15 Kettle Bell Swings (8 - 20Kg) w/ Hip Thrust
20 Calories on the Rowing Machine
And done! So next time you have limited time and don't really know what to do in the gym, give this a go! To modify, increase kettle bell weight, increase box height and change style of burpees! It's also an easy circuit to do with someone else if there are multiple rowing machines available. Remember to cool down and stretch afterwards!
Good Luck! And more importantly have fun!
V x
