Get ready to get your blood pumping and smash out a sweaty full-body toning workout. Add this cardio burner to the end of your weight lifting session or complete it on its own if you're looking for a quick, but effective session. 

Complete 1 round of each exercise before moving on to the next round. 

1st round = 60 seconds 

2nd round = 40 seconds 

3rd round = 20 seconds 

BURPEES

  • Begin in a squat position with your knees bent, back straight, and your feet shoulder-width apart
  • Lower your hands to the floor in front of you so they’re just inside your feet
  • With your weight on your hands, kick your feet back and land in a high plank position
  • Keeping your body straight from head to heels, jump your feet back in towards your hands and begin to stand up to the starting position 
  • As you stand, raise your hands above your head and jump straight up into the air 
  • As soon as you land with knees bent, get into a squat position and do another repetition

AIR SQUATS

  • Stand with your feet hip-width apart with your toes pointed slightly outward, your arms should be hanging loosely by your side
  • Engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other
  • Bend your knees and squat down keeping your weight on your heels and your core tight
  • Straighten your legs and squeeze your butt to come back up, lowering your arms back to your sides for one rep

BUTTERFLY SIT UPS

  • Lie faceup on the floor with your arms extended past your head, your knees bent, and the soles of your feet facing one another in a diamond shape
  • In one fluid movement, raise your torso to a sitting position as your reach forward with both hands to touch your ankles
  • Slowly lower your torso back to the starting position for one rep