Reno Personal Training: 30 Minute Fat-Burning Workout

Exercise, Weight Loss Add comments

This sample workout is quick and effective.  If you hustle you can get it done in 30 minutes:

I want you to get some exercise

First, a warm-up circuit
– 10 reps per exercise (per side, if applicable)
– No rest between either the exercises or the circuits
– Repeat twice (2 rounds total)

1A) Prisoner Squat
1B) Spiderman Climb
1C) Reverse Lunge

Next, a timed resistance training circuit:
– 30 seconds per exercise
– No rest between exercises
– 45 to 60 second rest at the end of the circuit
– Repeat for 3 rounds

1A) Dumbbell Bulgarian Lunge (back foot on bench split squat) (30 seconds per side)
1B) Dumbbell Incline Press
1C) Pullups (or suspension trainer row)

Take a 60 second break and then move on to some interval training:

– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises

2A) Front Squat – 8 rounds of 20-10
2B) Hindu Pushup – 4 rounds of 20-10
2C) Kettlebell Swing – 8 rounds of 20-10
2D) Swiss Ball Pike – 8 rounds of 20-10

That’s it, done!  30 minutes to reshape your body and burn fat.  Videos of the exercises are below:

Warm Up:

Prisoner Squat

Spiderman Mountain Climber

Reverse Lunge

Resistance Training Circuit:

Bulgarian Split Squat

Incline Dumbbell Press

Pull Up

Interval Training Circuit:

Front Squat

Hindu Pushup

Kettlebell Swing

Swiss Ball Pike

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