Aug 12
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A Total Body Workout For Fat Loss

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tt twitter micro3 A Total Body Workout For Fat Loss

This total body workout is for those of you who want to AMP it up a little.

fit lunge 300x193 A Total Body Workout For Fat Loss

The purpose of this workout is to elevate your heart rate whilst building strength and lean muscle Tone.

This will in return burn a lot of calories, burn a lot of fat and increase your fitness fast.

Its really important to mix up your training to prevent your body from adaptation.

Mixing it up also keeps your workouts fresh and motivating.

Somedays I love just lifting heavy and working my muscles to fatigue.

missfitnesslife squatsHeavy 238x300 A Total Body Workout For Fat Loss

Other days I just want to get my energy out and push myself thru a more dynamic workout that involves cardio intervals and high reps of strength and dynamic combo exercises.

 I find this works best for my body and my mind…

For this workout I like to use a skipping rope to really elevate my heart rate in a short time.

You can pick up a good skipping rope from most boxing gyms and sports stores for about $14.00

To late to get a skipping rope?  – Then just do the skipping action.

rope A Total Body Workout For Fat Loss

You will also need a set of hand weights 3kg for Beginners and up if you’re stronger, and something to use as a step.

 

OK, Here it goes

 

Time to Intensify

Skipping TIPS: Any skipping style is OK but boxer skips are less impact – you know one foot in front of the other and hop left to right – ROCKY style)

If you don’t have a skipping rope just do the skipping action.

 

SET 1

100 skips

jumprope A Total Body Workout For Fat Loss

50 jump lunges holding the hand weights

lunge jumps A Total Body Workout For Fat Loss

50 air box holding the hand weights

boxing weights A Total Body Workout For Fat Loss

50 MT climbers – keep holding your weights whilst they rest on the floor

mountain climber A Total Body Workout For Fat Loss

50 shoulder press

shoulder press standing A Total Body Workout For Fat Loss

50 side step up cross overs – hop over left to right

side stepOvers A Total Body Workout For Fat Loss

 

 

SET 2

80 skips

40 jump lunges holding the hand weights

40 air box holding the hand weights

40 MT climbers

40 shoulder press

40 side step up cross overs

 

SET 3

60 skips

30 jump lunges holding the hand weights

30 air box holding the hand weights

30 MT climbers

30 shoulder press

30 side step up cross overs

 

 

SET 4

40 skips

20 jump lunges holding the hand weights

20 air box holding the hand weights

20 MT climbers

20 shoulder press

20 side step up cross overs

 

 

SET 5

20 skips

10 jump lunges holding the hand weights

10 air box holding the hand weights

10 MT climbers

10 shoulder press

10 side step up cross overs

missfitnesslife regret no one copy A Total Body Workout For Fat Loss

By the end of this you should have a really good sweat going and feel every muscle in your body

Enjoy that feeling after you have had a total body workout! vix

By Victoria Milicevic
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Posted in Exercise by Vix 65 Comments

65 Responses to "A Total Body Workout For Fat Loss"

  • Serena says:
    August 22, 2012 at 7:04 pm
    Reply

    Hi !

    I am currently trying to loose weight (around 20kg to go) but very soon I will be having an ankle surgery and I will be off my feet (on crutches) , for a couple weeks , what are your ideas in terms of exercise, or regime in continuing my weight-loss (lost 13kg so far).

  • Vix - Miss Fitness Life says:
    August 22, 2012 at 7:14 pm
    Reply

    thats a great result so far – good work – re continued loss – nutrition is key
    Number one: focus on nutrition –

    you can train with me personally 6 days per week but if your nutrition is not right – you will not get results in the mirror

    you will have weightloss with nutrition alone

    BUT you will have faster weightloss and tone and shape your body with weight training

    If you can do upper body weights that would be great as I am assuming you wont even be able to swim – aim for 3 upper body weights training and 100% nuteition and you will still get a result each week – vix

  • Serena says:
    August 22, 2012 at 8:28 pm
    Reply

    Thanks! I am starting to eat clean from today! and since I am from New Zealand training with you might be ideal, but I think I can manage some swimming and weight training focus on upper body!

    Thanks!

  • Charly says:
    August 27, 2012 at 2:19 pm
    Reply

    Hi Vix,

    I just found this website and it’s awesome! It’s really motivated me to exercise hard and eat well. I was just wondering if this or any of your other workouts would be good to do daily and if I did do this daily, when should I shake it up?

    Thanks!

  • Vix - Miss Fitness Life says:
    August 27, 2012 at 2:29 pm
    Reply

    hi charly – thanx and glad your feeling motivated – depending where you are at and your goals – but if just getting back into it heres my rule for clients when they embark on say a 12 week kick start

    3 workouts per week and eat clean 6 days per week

    On week 4 got to 4 workouts per week

    On week 8 go to 5 workouts

    Nutrition is KEY

    All my workouts are dynamic so that means they target your lean muscles for toning combined with a cardio effect – so more calories burnt – as you are working every large muscle in your body at once your whole body gets evenly toned

    you can do the same workout reps and set and mix up the exercises – so if it says pushups which is chest you can do say flyes which is also chest but hits the muscle in a new way so no adaptation..

    So just go for it and follow thru and you can have the body of your dreams by summer

    thanx vix

  • Melanie says:
    September 11, 2012 at 10:37 am
    Reply

    Hi Vix,

    Thanx sooo much for providing a free inspiring healthy lifestyle change that is fun and easy to follow.
    I have a broken arm in plaster cast for 4 weeks another 3 to go, I’m doing yr challenges to the best of my ability excluding or where I can substituting exercises due to my arm.
    Will it take longer to see the same results because I’m 38 yrs old?
    Thanx again Mel

    • Vix - Miss Fitness Life says:
      September 11, 2012 at 10:47 am
      Reply

      Hey melanie

      Good work for doing your best – just try and sub all the exercises you cannot do with ones you can –

      RE AGE some of my fittest clients with the best bodies are over 35 – I have clients in their 40′s with better and younger looking and more toned bodies then women in their 20′s

      so AGE is not a factor but how committed you are and focussed on your nutrition is – when you are over 25 weights are essential for reshapiong the body and have your body respond FAST – so do what you can until your arm is good and give 100% to your nutrition for max results – thanx vix

  • Susie says:
    September 11, 2012 at 1:03 pm
    Reply

    Hey guys!
    Like Charly, I just happened upon this website while on fb and I too, find it really motivating. I think it’s because it takes a human aproach to weightloss and toning which are actually realistic and do-able!
    And I can feel you watching over my shoulder!!

    I wish I could get my partner to do it though- maybe once he sees my results.
    Speaking of which; he took my photo last night and when I looked at it I found it really confronting.
    Do I really look that bad?? Ohh dear!

    As far as cleaning out the [pantry- that just won’t fly with the other half, so I’ve taken to closing the door instead!!
    So far it’s working!!

    =D

    • Vix - Miss Fitness Life says:
      September 11, 2012 at 1:54 pm
      Reply

      hey susie – thanx for your comment – and I get that a lot – clients feel I am looking over their shoulder – ha ha – thats great

      Before photos are grt and really help its sink in but when you have been good and you see before and after is really eye opening how much you can change

      Stay strong with your nutrition and do not let any sabotage your results and effort – including yourself

      thanx for the update vix

  • Liv says:
    September 11, 2012 at 10:54 pm
    Reply

    Woah… Awesome workout today!!! Doing the 30 day challenge, this was an amazing sweat creator!!!!

  • Lara Keenan says:
    October 30, 2012 at 11:37 am
    Reply

    The best workout this one Vix!

    It has been sometime since I last feel so good! I am soooo happy!

    Thank you

    :-) xx :-D

    • vix says:
      October 31, 2012 at 3:11 pm
      Reply

      AWESOME Lara – I agree working out and eating healthy is the best medicine EVER – make sure you check out all the new ones I posted on your Flat Tummy downloads page too – and jump into the fcoaching forum for even more motivation and bonuses each day – just use your login and go to the link top right hand corner VIP login of this page – thanx for sharing how your feeling this is very encouraging – vix

  • mary says:
    November 6, 2012 at 9:58 pm
    Reply

    I’m looking for a weight loss product that will really help me lose weight. Im not looking to spend heaps of money on some dodgey product that doesnt work.

    • Vix - Miss Fitness Life says:
      November 7, 2012 at 11:13 am
      Reply

      Hey Mary

      Just getting back to your comment on my blog

      If you are after weightloss I can guarentee you that My Flat Tummy Solution Program WORKS

      its based on my own experiences and how I have personally training clients in my personal training studio for over 10 years

      its the EXACT meal plans and workouts I personally do and take my clients thru

      the program is over 350pages of content and I write BRAND new workouts each week

      for it to work your need to

      Follow the meal plans and eat 5 meals per day
      have one refuel day of 500 calories extra – and this may be a treat meal or takeaway
      complete 3-4 of my workouts per week – tyhese can be done at home if you have some equipment or your gym – the workouts are all dynamic strength programs with short cardio intervals of 5 mins and include weights -

      My plan is about dropping Excess bodyfat and maintaining lean muscle tone – so your not just shrinking but changing shape and looking fit and toned

      As a Bonus you currently get 30 days of FREE coaching from me personally in my VIP membership site – ths includes your access to ask my any questions, get tweaks to your program, new owrkouts, access to the recipe database from other members plus the VIP challenges and bonuses

      my program is $46.00

      its all online as I am constantly updating the workouts, recipes and bonuses

      for more info pls visit

      http://www.flattummysolution.com

      thanx Vix

  • Vanessa says:
    December 19, 2012 at 5:48 pm
    Reply

    Hi,
    Just a question regarding this workout, which I am doing tomorrow. How long does it take approximately? I will be doing this workout before the kids wake up at 7am, so was going to get up around 5.45am to do it.
    Cheers
    Vanessa

  • Loz says:
    January 15, 2013 at 10:41 am
    Reply

    is there something i can replace skipping with? After my kids my bladder is not so good

    • Vix says:
      January 15, 2013 at 11:07 am
      Reply

      Hey Loz any cardio will do- if you have access to a treadmill, spin bike, rower, or cross trainer/eliptical any is fine, if not running or mountain climbers.

  • Helen Poulos says:
    January 15, 2013 at 2:14 pm
    Reply

    Hi,
    Just wanted to say as much as I enjoy your workouts I am very limited in what I can actually do. I have a badly damaged left leg and cannot do things like the pushups etc. Is there another alternative to still give my body the exercise it needs?
    Thanks

    • Vix says:
      January 15, 2013 at 6:57 pm
      Reply

      Hey Helen focus on getting the most movement that you can out of your leg so keep working with sports physio/ specialist to get the most out of you leg. 80% of your result will come from nutrition so focus on this as well. The for working out do more of the exercise that you currently can do easily.

  • Cassandra says:
    February 4, 2013 at 2:18 pm
    Reply

    Hi Vix,

    I’m really pumped to get into these workouts. However I get sharp pains in my knees when squatting and lunging what other exercises can I do instead?

    thanks!

    • Vix says:
      February 4, 2013 at 7:46 pm
      Reply

      Hi Cassandra in general try this for squats – stand in front of a bench or chair – sit on the bench – sit for a second then stand up pushing thru your heels to make your butt and core do the work not your knees – for lunges instead of steping forward – step backwards and only lower half way – this will far reduce impact and build up strength – if you have injuries always make sure you are getting treatment from a good sports physio and complete the physio recommended exercises/stretches daily to allow for progress – if you are just tight you may need to use a foam roller to release your ITB – ( ITB is your outside thigh muscle) – as tight muscles will pull on your joints causing pain with movement and range of motion – hope this helps vix

  • Cathy says:
    February 5, 2013 at 6:59 am
    Reply

    How many times a week are we supposed to do this workout?

  • wendy says:
    February 5, 2013 at 11:07 am
    Reply

    hey vix,
    hi hun i just did the workout and i could feel the burn. just a question.
    during the workout i wasnt sweating but now i9m sweating like a pig am i strange coz alot of people sweat during the workout am i odd???

  • wendy says:
    February 6, 2013 at 5:22 pm
    Reply

    thanks hun, i date drink very much water as i dont like the tast, got any ideas of what i can do to make it taste different so i drink the 2 litres that im supposed to

  • wendy says:
    February 7, 2013 at 10:00 am
    Reply

    thanks for the tip. xx

  • Kristen says:
    February 8, 2013 at 7:05 am
    Reply

    Hi Vix, Im wondering with the diet on day 1-2, am i right by saying the only thing to eat on day 1 is the green veg and drink water? if im right what do i eat day 2 (besides the no sugar rule) do i just be creative with fruits and veg?

    • Vix says:
      February 8, 2013 at 10:23 am
      Reply

      Hey Kristen check out the section in the guide “How To Eat During Your 14 Day Slim Down Challenge” and also this blog post http://www.missfitnesslife.com/how-to-eat-clean/.

      These guidlines are for every day, then the challenges focus on a particular element of your food for that day, so no sugar, 400grams of green veges, so these are part of your day of food, not your whole day of food.

      You dont ever need to be on starvation calories or a restricted list of foods (apart from cutting out processes foods) to get awesome results.

  • wendy cole says:
    February 16, 2013 at 3:12 pm
    Reply

    wendy here again vix, ive had 3 c-sections, can you reccomend any exercise to get rid of my flabby belly, my ex say that i have to have surgury to get rid of the excess skni, can you recommend anything??? please

    also is alcohol bad when your trying to lose weight

    • Vix says:
      February 18, 2013 at 9:43 am
      Reply

      For toning your tummy its all about body composition – so reducing the percentage of fat in your body overall. Number 1 is nutrition, at least 77% of your result comes from what you are eating. The with your exercise follow the format of the workouts in the challenge, strength, dynamic strength and short cardio intervals reshape the body, whereas hour cardio sessions will leave your body doughy and soft.

      For diet follow my Flat Tummy Diet – theres 6 meal plans, and the guide as well as a big foods list heres all the details http://www.flattummysolution.com

      With alcohol your body doesn’t burn fat while alcohol is in your body and it is packed full of calories- you will get the best results from eliminating your alchohol intake or limiting it to 2 drinks per week

  • Leslie says:
    March 3, 2013 at 4:19 am
    Reply

    Thanks, this was a great workout. Feeling great with this challenge!

  • Lisa says:
    March 20, 2013 at 8:25 pm
    Reply

    Hi Vix
    Can I swap the Thursday workout with Saturday? Great skip workout. My calves are screaming!

    • Vix says:
      March 21, 2013 at 8:31 am
      Reply

      Hey Lisa thats fine- in your week aim to have completed the three main workouts tues, thursday and Saturday. The order of days is not too important. The in between days with the shorter workouts are bonuses.

  • Rebekah says:
    March 21, 2013 at 5:40 am
    Reply

    Hi Vix,

    I haven’t worked out for a very long time and I’m finding these work outs way too hard at the moment my body physically can’t do some of the things like jump lunges and my climbers (lower back issues), but I’m really committed to making this life style change, how so you suggest I modify the work out in the short term until my body gets stronger and fitter?

    • Vix says:
      March 21, 2013 at 8:29 am
      Reply

      Hey Rebekah aim for 20 mins 3 x per week, then increase as your body gets stronger. Do little changes like swap jump lunges to lunges, step in and out of mountain climbers instead of jumping or replace witn cardio like a spin bike or cross trainer/ eliptical. Just step it up gradually and you will shocked at how fast your get fitter and stronger. If you have any persistant injuries to work around use this article as a guide.

  • Geraldine says:
    March 21, 2013 at 5:41 am
    Reply

    Hi Vix, as a regular exerciser I loved the skipping circuit today. Just a quick question the counting of the lunges, mountain climbers and boxing jabs does L and R = 2 or L and R = 1? Don’t want to rip myself off now!

  • Mia says:
    March 21, 2013 at 11:21 am
    Reply

    Hi Vix,

    Just wanted to say how great I think your site is. I’m really enjoying the help you’re providing. I am not trying to lose weight as I am already quite small however I do want to tone up. Since my children, things aren’t as firm as they used to be.

    You say to eat up to 5 healthy meals per day. Do I make myself eat even if I’m not hungry? I think I’m so use to eating 3 meals per day that my body doesn’t want more.

    Thanks

    • Vix says:
      March 21, 2013 at 1:44 pm
      Reply

      Hi Mia just start with the same amount of food spread out further. After you do this for little while you will build a new habit. The more frequent eating + the strength workouts will make a dramatic difference to your toning.

  • Sandra Soper says:
    March 21, 2013 at 11:40 am
    Reply

    Wow – I am shaking all over. Did it in 30 minutes so not sure if I should have gone slower. Feel every single muscle in my poor sore body. LOVING IT.

  • Vanessa says:
    March 21, 2013 at 12:34 pm
    Reply

    WOW love this workout thank you! I missed out yesterday naughty I know I think I made up for it though haha!

  • Lynette says:
    March 21, 2013 at 2:37 pm
    Reply

    Out of all your workouts, this by far has been the toughest but the best. I pushed myself through (and felt like vomiting!) but felt so good after:)
    Thank you for your creative workouts, so good to change it up!

  • Leanne says:
    March 21, 2013 at 5:46 pm
    Reply

    That was a killer workout, when I first saw this today, knew it was going to be tough, and that it was, but I finished it and now trying to cool down :) thankyou you certainly have me obsessed with working out each day!

  • Maike says:
    March 21, 2013 at 7:03 pm
    Reply

    Hi Vix!
    I just did the workout, it’s not as scary as it looks and it gets easier as you go because the number of reps drops.
    Feel great, now ready to go for a run!
    How many calories would we burn doing this?

  • Judy says:
    March 21, 2013 at 8:53 pm
    Reply

    Wow, what a workout. Pushed myself and completed it. This has been the toughest one so far this week. Sweating heaps and feeling every muscle in my body. Thanks for the great workout.

  • LM says:
    March 28, 2013 at 2:15 pm
    Reply

    Hi Vix,

    When I started the 14 day Tone-up, I was 64.8Kgs, however, when I finished it, I was 63.7Kgs

    I was a week late in getting into the 14 day Easter Slim Down as I was away, but I started it this Monday where I kicked off at 63.3Kgs.

    The great news is that I weighed in this morning at 62.7Kgs!

    Thank you so much for your encouragement, support and great motivational workouts. I haven’t been at this weight in 17 years and I feel fantastic!!

    LM

  • Lynette says:
    April 19, 2013 at 5:44 am
    Reply

    Well I pushed myself hard & I’m dizzy & want to puke- so I think I did it right;) Mission accomplished!

  • Christine says:
    May 15, 2013 at 9:51 am
    Reply

    Haven’t done this one in a while forgot just how tough it can be, but so needed a work out like this today !
    Tanks again Vix

  • Bec says:
    May 17, 2013 at 6:47 am
    Reply

    Well that was a challenging one!
    Mind over body won out though. Thanks Vix

  • Roberta says:
    May 18, 2013 at 1:55 pm
    Reply

    DONE!!!
    Total body workout ROCKS! First set seemed really hard …with 50 reps….but with each set it got a little easier so able to jump lunge a little deeper and higher. Liked this Wkout. Thx.
    Question: 50 reps = right/left as 2 reps?
    Maybe not so much with skipping…but with jump lunges, boxing, MTs, Shldr Press & squat over & bk?

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