20 Minute Flat Belly
20 Minute Flat Belly
October 18, 2018
20 Minute HIIT A
20 Minute HIIT A
October 20, 2018

20 Minute Metabolic Burn

20 Minute Metabolic Burn

20 Minute Metabolic Burn

20 Minute Metabolic Burn

You can download a pdf of this plan here.
Lets begin by going over each of the exercises that will be included in the 20 Minute Metabolic Burn.

Exercises

Boxer
Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms.

Dynamic Prone Plank
Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

Jump Rope
Hold the rope while keeping your hands at hip level. Rotate your wrists to swing and jump with both feet at the same time over the rope. Repeat.

Plank
Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position.

Squat
Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

Squat Chop
Stand with feed wide, holding the medicine ball overhead. Quickly lower into a deep squat, chopping the ball down to the ground. Return to the starting position and repeat. Add a jump to the chop if more intensity is desired.

20 Minute Metabolic Burn Details

Round 1 (Repeat 2 Times)

Exercise Duration Times Executed Rest Rest After Circuit Total Time
Jump Rope 01:00 1 00:00 00:00 02:00
Squat 01:00 1 00:00 00:00 02:00
Jump Rope 01:00 1 00:00 00:00 02:00
Squat Chop 01:00 1 00:00 00:00 02:00
Jump Rope 01:00 1 00:00 00:00 02:00
Plank 01:00 1 00:00 00:00 02:00
Jump Rope 01:00 1 00:00 00:00 02:00
Boxer 01:00 1 00:00 00:00 02:00
Jump Rope 01:00 1 00:00 00:00 02:00
Dynamic Prone Plank 01:00 1 00:00 02:00 04:00
Totals 20:00 00:00 02:00 22:00

Boot Camp Totals

Total Duration Total Rest Total Rest After Circuit Time Total Time
20:00 00:00 02:00 22:00

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