When you are really ready to make a healthy change, this is the calorie burner you’ve been looking for! This workout combines tabata-style intervals with superset strength training rounds to make one heck of a full-body cardio and strength routine! It’s a little crazy and tad bit over the edge, but when you are finished, you’ll feel like you can do just about anything! Here’s the plan:
| Equipment | You will need a set of dumbbells and something to time yourself. |
| Set 1: Tabata | Go back and forth between the two exercises for 20 seconds on/10 seconds rest for a total of 4 minutes. |
Set 2: Strength | Go back and forth between the two exercises for 30 seconds each until you have done each 3 times. |
Set 3: Tabata | Go back and forth between the two exercises for 20 seconds on/10 seconds rest for a total of 4 minutes. |
Set 4: Strength | Go back and forth between the two exercises for 30 seconds each until you have done each 3 times. |
Set 1: Burpees and Power Skips
Perform each exercise for 20 seconds, then rest for 10 seconds. Go back and forth between the two for a total of 4 minutes.
- Start in a plank position with arms and legs long, hands shoulder distance apart.
- Walk or jump both feet between your hands coming into a low squat. Jump straight up as high as possible, land, and come back to your plank position.
- Start standing with feet hip distance apart.
- Lift up one knee as high as it will go and raise the opposite arm. Jump straight up and switch sides forming a skip. Continue alternating arms and legs.
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