Your Fat-Burning Workout

Break out of your fitness rut and jump into this fat-burning workout. This routine will help you build balance, gain strength, and improve coordination while blasting fat.

Note: Speak with your doctor before taking on any new exercise plan.

More:Ultimate Upper-Body 30-Day Challenge

Exercise Descriptions

Jumping Jacks

Stand tall with you hands at your sides. Jump up, opening your legs about shoulder-width apart and raise your arms over your head. Land softly on your toes and jump back to your starting position


Up and Down: Stand about shoulder-width apart. Stretch your arms to the ceiling. As you squat, swing your arms down to each side of your feet. Swing them back up and return to standing position.

High, Middle, Low: Swing your right arm up by your head and reach over to your left side. Do the same for the opposite arm. Then reach across at chest level. Then hinge at your hips, lunge to the right, tap your right foot with your left hand, and reach your right arm back behind you. Alternate sides.

Hamstring Kicks: Stand hip-width apart, lean all your weight onto your right leg, and kick your left heel back behind you, bending at the knee (try to hit your butt).


The best way to perform the squat is to act as if you're sitting in a chair that's too far behind you, and you have to reach for it.

Stand tall with feet about hip-width apart. Lower down as if you are to sit in a chair. Keep you chest up and make sure your weight is in the heels of your feet. Once you've lowered down to about 90 degrees, use your glutes and legs to push you back up to standing position.

Groin Stretch

Open your legs wide and squat down, with your elbows resting on the inside of your thighs. Gently push your thighs away from you, and sit into this stretch.

Side-Lunge Stretch to Hip-Flexor Stretch

From the groin stretch, lunge to your right side and stretch your arms in front and slightly above you. Then pivot to face the right, and lower your shoulder to meet the inside of your knee. After 10 seconds, pivot back to center, and repeat on the other side.

More: 10 Stretches to Increase Flexibility

Hamstring Stretch

Stand tall with your legs wide apart and straight. Hinge at your hips and reach for the floor.

Jog in place to Jumping Jacks to Star Jumps to Tuck Jumps Jog in place for 10 seconds then do 10 jumping jacks. Then go into tuck jumps. Jump as high as you can and bring your knees up close to your chest.

High Pull

Using dumbbells, a kettlebell or a barbell, stand with your feet shoulder-width apart and knees slightly bent. Lift the weight from your thighs to about shoulder height; elbows will be parallel with your shoulders.

Back Lunge to Hammer Curl

Standing with your feet together and one dumbbell in each hand, step one foot back and bend both knees until your legs are bent at 90-degree angles. Then curl both dumbbells. Bend your elbows and bring the weights to your shoulders. Step your back leg forward to meet your front leg and lower the weights down to your hips. Repeat on the other leg.


Start in a plank position, place hands a little wider than your shoulders flat on the ground. Lower yourself down toward the ground and then push up.

Bent-Over Row

With either two dumbbells or a barbell, bend from your hips, lower the weight until your arms are straight, lift the weights up to touch just below your chest, and lower it down slowly.

Clean and Press

Stand with your legs shoulder-width apart and grab two dumbbells or a barbell. Using an overhand grip, bring the weight up to your shoulders with your palms now facing forward. This is known as "rack position". You should be able to rest here, so your forearms are resting on your biceps or if you're using a barbell it's resting just above your collarbones. Then press the weight up above your head, lower them back down to rack position, and then down to your thighs.

Wide-Grip Push-ups

Start in plank position; open your grip as wide as you can, lower yourself down, and then push up.

Single-Arm Row to Burpee

Note: You'll need one dumbbell.

Start in a plank position, hold one dumbbell in your right hand, pull the weight to your rib cage, lower it to the ground, jump your feet forward, let go of the weight, and stand up. Squat down and jump your feet back with your right hand on the dumbbell.

Single-Arm Swing to Back Lunge

Grab one dumbbell with two hands on the handle and stand with your feet and knees together. Bring the weight above the right shoulder and swing it down across your body to the left hip. Now step back into a lunge.

Tuck Jumps

Stand tall and then slightly squat down to get momentum to explode off the ground. As you jump, tuck your knees to your chest and hug them with your hands while you're at the top of your jump. Land softly and lower yourself down for your next squat.

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