A Total Body Workout For Fat Loss

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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 developing 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 or jog on the spot.

rope A Total Body Workout For Fat Loss

You will also need a set of hand weights 3kg per hand 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 lower impact on your joints – 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 or jog on the spot with high knees.

 

SET 1

100 skips

jumprope A Total Body Workout For Fat Loss

50 jump lunges (50 in total)  – alternating left to right holding the hand weights by your sides

lunge jumps A Total Body Workout For Fat Loss

50 air box punches (50 in total) holding the hand weights

boxing weights A Total Body Workout For Fat Loss

50 MT climbers (50 in total) – 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 – (50 overs in total)

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

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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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