Workout | 10-Minute No-Equipment Fat Burning Circuit

Inspired By  , Craig Ballantyne
11 mins

Quick Summary

10-minute conditioning circuit workout for you. You'll go through 5 bodyweight exercises, using the infamous 20 seconds hard, 10 second rest formula.

1. Run-in-Place (0:48) — 20 on, 10 off x 4 rounds

  • Run in place, bringing your knees high, alternating steps.
  • Increase the intensity by going faster.

2. Spiderman Climb Pushup (2:48) — 20 on, 10 off x 4 rounds

  • Brace your abs. Start in the top of the pushup position.
  • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside
    of your shoulder and touch your foot to the ground.
  • Then perform a pushup in this position.
  • Keep your abs braced and slowly return your leg to the start position.
  • Alternate sides until you complete all of the required repetitions.

3. Switch Lunge (4.:48) (alternate sides every 20 seconds) — 20 on, 10 off x 4 rounds

  • Step forward with one leg into a lunge position, taking a larger than normal step.
  • Drop your back knee just above the ground and bend your front knee as well, keeping your
    upper body straight.
  • Drive through your front leg back to the starting position.
  • With the OTHER leg, perform a reverse lunge.

4. Burpee (6:48) — 20 on, 10 off x 4 rounds

  • Stand with your feet shoulder-width apart.
  • Drop down onto your hands and feet, then thrust your feet back so you are in a push-up
  • Do a push-up.
  • Thrust your feet back in and then jump up.
  • Repeat.

5. Jumping Jacks (8:48) — 20 on, 10 off x 4 rounds

  • Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
  • Jump your feet out to your sides and raise your hands overhead at the same time.
  • Return to the starting position

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