11-Minute High Intensity Fat Burning Workout

Here’s the workout…

  • 1-arm dumbbell swings (alternate arms every 5 reps) – 3 minutes straight as many reps as possible.
  • rest 1 min
  • 1-arm dumbbell snatches (alt arms every 5 reps) – 3 minutes straight as many reps as possible.
  • rest 1 min
  • Dumbbell renegade rows (alt arms after each rep) – 10 reps each arm.
  • rest 30 seconds
  • Floor mountain climbers – 30 seconds max reps.
  • rest 30 seconds
  • Floor mountain jumpers – 30 seconds max reps.

Trust me, doing all of this in just 11 minutes will really get you pumped. That, and increase your metabolism, too!

Just by reading it, you might think it’s short and easy, but you’ll definitely feel those muscles burn by the first half of your workout. Those continuous swings and snatches will surely leave you breathless (in this case, that’s a good thing).

Here are the Video Demonstrations:

Mountain Jumpers

1 Arm Dumbbell Snatches

1 Arm Dumbbell Swings

Dumbbell Renegade Rows

 

Mountain Climbers

 

Give it a try today…

Mountain Jumpers

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Instructions

Preparation

Start in a pushup position

Execution

Jump both feet in so that your knees are moving in under your chest and then back out to starting position.

If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than the standard.

Suicide Plank

[pro-player width=”600″ height=”319″]http://www.youtube.com/watch?v=c1x7Q-DXRM4[/youtube]

Instructions

Preparation

Start in a pushup position, move from your hands to your elbows.

Execution

Move from your elbows to your hands (pushup position). Keep your core strong.

Return

Move back to the starting position by moving back to your elbows.

Repeat