9
Body Burn is a high-intensity interval training (HIIT) workout in which you perform intense
exercises for 60 seconds before resting for 30 seconds to recover and prepare for the next
challenging interval. These concentrated bursts of activity help you burn fat at an amazing rate.
There are no weights to think about or repetitions to count, as it follows the AMRAP system,
where you aim to perform As Many Reps As Possible within the required time slot.
We recommend doing the Body Burn workout no more than four times per week and avoiding
consecutive days. Follow with a recovery day or one of the other workouts after completing this one.
Warm up before starting with some mobility and pulse raising activity.
W O R K O U T
EXERCISES
19
WRAPPED SPEED SQUAT
2
REST
18
SIDE JUMP
2
REST
20
SQUAT ROW
2
REST
22
RUN UPS
2
REST
14
UNDER-BAR ROWS
2
REST
3
PLYO LUNGE
2
REST
6
RAISED PUSH-UP
2
REST
22
RUN UPS
2
REST
20
SQUAT ROW
2
REST
17
RESISTED FORWARD LUNGE
2
REST
4
GECKO
2
REST
22
RUN UPS
2
REST
1
HANGING KNEE RAISE
2
REST
9
SPLIT JUMP PLUS CROSS CHOP
2
REST
12
PULLOVER WITH LOW BOAT
2
REST
22
RUN UPS
2
REST
60
SEC
30
SEC
EXERCISE
REST
24-MINUTE WORKOUT
