Burn and Tone Workout

Burn Fat and TONE – Sounds AWESOME

missfitnesslife_moresweatnow

I designed  “The Burn Fat TONE Workout” to increase fatloss from your entire body and define lean muscle tone.

The Exercises Ladder up and down in reps to really shock and confuse your body so you stimulate and increase fatloss.

Enjoy, Vix

How “The Burn FAT Tone Workout” works

  • There are 3 SETS for you to complete the whole workout
  • Each set has ONE x 5 min Cardio Interval and 2 Exercises

 

For EACH SET:  complete a 5 min cardio interval and the two exercises via the following rep pattern:

12 reps of the First exercise and 2 reps of the second exercise
10 reps of the First exercise and 4 reps of the second exercise
8 reps of the First exercise and 6 reps of the second exercise
6 reps of the First exercise and 8 reps of the second exercise
4 reps of the First exercise and 10 reps of the second exercise
2 reps of the First exercise and 12 reps of the second exercise

- The complete workout will total 15mins Cardio intervals and 252 Reps a in TOTAL to Burn Fat and Tone your body

BREATHING TIP: always breathe IN on the easy part of the exercise and EXHALE on the hard part of the exercise

CARDIO Interval OPTIONS:

If you have access to cardio equipment choose your favourite

Treadmill, rower, spin bike, x-trainer,

Otherwise do a run of equal time or interval stationary cardio exercises
– jump rope, jog on spot, star jumps, Mountain climbers,

Use any Interval pattern you like: – e.g: 45 Seconds ON and 15 Seconds EASY or REST Or 30 secs easy  and 30 sec HARD – repeat for 5 mins

Minutes Power Intensity Recovery
1-2 45 secs 15 secs
2-3 45 secs 15 secs
3-4 45 secs 15 secs
4-5 45 secs 15 secs

 

SET 1 -

5 mins Cardio intervals

12 reps of the First exercise and 2 reps of the second exercise
10 reps of the First exercise and 4 reps of the second exercise
8 reps of the First exercise and 6 reps of the second exercise
6 reps of the First exercise and 8 reps of the second exercise
4 reps of the First exercise and 10 reps of the second exercise
2 reps of the First exercise and 12 reps of the second exercise

1) Alternating overhead lunges –                    2) Tricep Dips

Step Left lunge – back to Stance  –                                 Keep your back and hips close
Step Right Lunge – thats 2 reps                               to the Bench – do these slow
12 in total then 10, 8, 6, 4,2
as the reps drop
                                               


SET 2 -

5 mins Cardio intervals

12 reps of the First exercise and 2 reps of the second exercise
10 reps of the First exercise and 4 reps of the second exercise
8 reps of the First exercise and 6 reps of the second exercise
6 reps of the First exercise and 8 reps of the second exercise
4 reps of the First exercise and 10 reps of the second exercise
2 reps of the First exercise and 12 reps of the second exercise

 

1) Plank Jumps                                                             2) Weighted Crunches
place weights on floor – step or jump back to                                
plank – step or jump forward – stand up/jump
burpee_dumbells                     

 


SET 3 -

5 mins Cardio intervals

12 reps of the First exercise and 2 reps of the second exercise
10 reps of the First exercise and 4 reps of the second exercise
8 reps of the First exercise and 6 reps of the second exercise
6 reps of the First exercise and 8 reps of the second exercise
4 reps of the First exercise and 10 reps of the second exercise
2 reps of the First exercise and 12 reps of the second exercise

 

1) Sumo Squats                              2) Hammer Curl Press
Feet Wide – toes turned out
to engage your inner thighs
           hammer_crul_press

By Victoria Milicevic

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43 Comments

  • Anna

    Reply Reply February 27, 2013

    Im glad I re-read this first time I thought it said do each set 3 times. OMG!!!!!!

  • bec clarke

    Reply Reply February 27, 2013

    Oh my if this doesn’t get rid of my Granny Arms then nothing will. I have always had problems with my Triceps being soft not matter what I do but boy they are wobbly now.
    Just completed all 3 sets and the whole lot of me is wobbly, I feel great.

  • Anna

    Reply Reply February 27, 2013

    Completed :) that was an awesome workout. Thank you xx

  • Laura

    Reply Reply February 27, 2013

    Hello, if i just did the exercises first, then the cardio later as part of a run/cardio session, would i get the same benefits? Thanks :)

    • Vix

      Reply Reply February 28, 2013

      Hi Laura I set the workouts up like this so you will be able to push harder in the cardio for a smaller amount of time and breaking up the strength with cardio gives your fatigued muscles a great chance to recover before the next strength set. So breaking up the strength and cardio is better than no workout at all but you will definately get best results from doing the workout as it is set up.

  • SeF

    Reply Reply February 28, 2013

    i don’t really understand how to do the first exercise of set 2. (Step back plank shoulder press combo: place hands on floor – step back to
    plank – step forward – stand up – shoulder press) … = ???

    • Vix

      Reply Reply February 28, 2013

      Hey Stef just do pushups or pushups on your knees there if that is to tricky to follow.

  • Anita

    Reply Reply March 27, 2013

    Hi.

    I have bad knees and find lunges realy difficult. Is there anything else that I can substitute?
    BTW, I’ve lost 4 Kg in 3 weeks yey!!!

  • Sandra Soper

    Reply Reply March 29, 2013

    Just so I am clear will I be doing 84 reps per set with a 5 min cardio between sets?

    • Sandra Soper

      Reply Reply March 29, 2013

      Went ahead and did what I thought – man that a great workout. My husband even noticed that my abs are starting to show through. AWESOME!!!!!

      • Vix

        Reply Reply March 29, 2013

        Sandra thats FANTASTIC!

    • Vix

      Reply Reply March 29, 2013

      Hey Sandra thats right 84 reps each set!

  • Lee

    Reply Reply March 29, 2013

    OH YEAHHHHH…I did 10 mins warm up & down cardio each side and did the whole workout including the 5 min cardio in between my sets – I know this kicks butt!!! literally ….and it’s Good Friday – man is it what ;0)

  • Jo

    Reply Reply April 23, 2013

    Would you do intervals on a cross trainer or treadmill, or rower. ??

    • Vix

      Reply Reply April 23, 2013

      Hi Jo ny of those are fine, just use what you have access to!

  • Bec

    Reply Reply April 24, 2013

    Day 3 underway, workout done and dusted, not as challenging as Monday but great workout!
    Now sticking to the food plan…

  • Grace

    Reply Reply April 24, 2013

    I do like the Burn and Tone workout. Thanks Vix.

  • Christine

    Reply Reply April 24, 2013

    Yet again another awesome workout thanks Vix, on any other exercise program or weight loss program I ever done in the past I would have lost motivation and got bored by now but as I said yesterday this is my third challenge in a row from you and I just keep on doing them until you launch another challenge and I now look forward to getting up and doing your exercise program because they’re always different. Big thanks Vix I’ve lost over 10kgs and 30cms in about 8 weeks or so and everyone is noticing, it’s a great feeling xx

    • Vix

      Reply Reply April 24, 2013

      Christine you are doing awesome thats is such a great result and I am so glad everyone is noticing woo hoo!

  • Kasey

    Reply Reply April 24, 2013

    Hello,

    With the hand weights how much would you use per excercise?

    Thanks x

    • Vix

      Reply Reply April 24, 2013

      Hi Kasey aim for 3-5kgs per side.

  • Star

    Reply Reply June 6, 2013

    I’m not getting much time for the food preparation.. Can I make bulk protein smoothies and freeze them? And/or how long would a big batch (eg.2 litres) last in the fridge?

    • Vix

      Reply Reply June 6, 2013

      Hi Star, it is great to hear from you! A smoothie is best had fresh as you get the most nutrients from the fresh fruit – it should only take 3-4 mins to make a fresh smoothie if your travelling you can make a smoothie at the start of the day and store in a freezer bag for the afternoon. All the best, Vix!

  • Cari Robertson

    Reply Reply June 6, 2013

    :D done….sorry too pooped for anything else….awesome!! TY

  • zahra

    Reply Reply June 6, 2013

    Oooh am done bt badly may neck is on pain and todays workout was great an simple

  • Jodi

    Reply Reply March 24, 2014

    I am doing the 14 days with a friend. does it matter what order we do the sets in? if she started on set 1 and I started on set 2 would that still get the best results? its just we don’t have enough equipment to both be on the same thing? obviously we would both do the 3 sets just in a different order? thanks

    • Vix

      Reply Reply March 24, 2014

      Hi Jodi!

      Try your best to stick exactly to the way Vix has planned the workouts for you :)

      All the best!

      • Jodi

        Reply Reply March 25, 2014

        Hi Vix, thanks we managed to share the space and equipment this morning and stayed in order as required! talk about tough LOL, I had sweat dripping from everywhere, its so motivating getting through each workout. im loving it, I cant really move cause im so sore but no pain no gain! I cant wait till tomorrows challenge.

        • Vix

          Reply Reply March 25, 2014

          Hehe Jodi! FANTASTIC work!! Keep it up!!

  • Natalie

    Reply Reply April 29, 2014

    Hey Vix, just wanted to say this is the third slim down I have signed up for and thank you for posting different workouts with this one, I think I need some guidance with workouts and todays one in particular was really good. I have lost 5 cms of my tummy and 4 off my thighs, two from around my arms and 4 cms off my hips. I plateaued a bit inbetween slimdowns but have lost 12 kilos so far and started out using two kilo dumbells but have strengthened up so much I now use 6 kilo ones. Thank you so much for your programme and for helping someone like me whos been abusing the biscuit tin for years. Thanks vix xx

    • Vix

      Reply Reply April 29, 2014

      Hi Natlie! Thanks for your kind words! Youve had GREAT results on the Slim Down Challenges. You should deffs checkout the Flat Tummy Solution! http://www.flattummysolution.com keep up the awesome work! :)

  • Melissa

    Reply Reply June 17, 2014

    On day two, do I do the cardio first, the first set of the two workouts and then cardio again and step two workout etc etc? Or do cardio, all the workouts and then cardio for the second half? Hope this makes sense!!

    • Vix

      Reply Reply June 17, 2014

      Hi Melissa! So you start off with your 5minutes of cardio then you do Set 1 which is Alternating overhead lunges & Tricep Dips, then you do another 5 minutes of cardio and do set 2 which is the Plank Jumps & the Half situps with a weight/ball. Then you do another 5 minutes of cardio and do set 3 which is Sumo Squats and Hammer Curl Press then you are finished :) So cardio, set 1, cardio, set 2, cardio, set 3 – finish. All the best!!

      • Melissa

        Reply Reply June 17, 2014

        Thanks, just want to get this done right!!

  • shelley wesselson

    Reply Reply September 9, 2014

    Hi, just wondering instead of the situps/crunches what can I replace these with as after 5 kids I have a 10cm diastis recti split and these are not recommended. :) thanks, ive lost 1.8kg in last two weeks with moderate exercise and food changes. :) Cannot wait to see how much I can lose with a good exercise routine added in.

    • Vix

      Reply Reply September 9, 2014

      Hey Shelly your are doing great! All of the workouts will work your core so I definitely recommend you get specific advice from your specialist about what is ok and what needs modified. If you have the the Ultimate Slim Down or VIP Membership just log into the membership page at http://www.missfitnesslife.com/vip and Vix can give you specific modifications. All the best!

  • Sharon

    Reply Reply September 10, 2014

    Hi Vix,
    I made it through day 1, which I always think is the hardest. I slept great and completed my workout for the day!!! Yay. I do have a question: I printed out a workout list from the Flat Tummy Series, can I change up what days I do each workout, or is there a specific order for which workout comes on which day? Thanks! I feel great!!

    • Vix

      Reply Reply September 10, 2014

      Hey Sharon I just checked and you also have Trial Access to the VIP Membership Site so check out and follow the daily workout program in there!

      Go to this page http://www.missfitnesslife.com/vip and click the link “STEP 3 Login to the VIP Members Site”.

      There is heaps of cool stuff in there – for the workouts look for the link “CLICK HERE for – This weeks Workout Structure”

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