30-minute Full Body Fat Burn Workout - No Jumping Options!

30-minute Full Body Fat Burn Workout - No Jumping Options!

Table of Contents:

1. Introduction
2. Set 1: Full Body Fat Burn Workout 2.1. Exercise 1: Windmill Squat 2.2. Exercise 2: Punch and Kick 2.3. Exercise 3: Side Jump or Toe Touch 2.4. Exercise 4: Lunge to Side and Reach
3. Set 2: Abs and Core Toning 3.1. Exercise 1: Straight Arm Crunch 3.2. Exercise 2: Reverse Crunch Leg Cross 3.3. Exercise 3: Ab Crunch to Toes 3.4. Exercise 4: Ab Crunch Clap
4. Set 3: Plank Exercises for Full Body 4.1. Exercise 1: High Plank Walk 4.2. Exercise 2: Plank Climber to Circle 4.3. Exercise 3: Switch Side Plank 4.4. Exercise 4: Tricep Dip to Bridge
5. Set 4: Lower Body Strengthening 5.1. Exercise 1: Squat to Calf Raise 5.2. Exercise 2: Side Lunge 5.3. Exercise 3: Wall Sit
6. Set 5: Advanced Abs Workout 6.1. Exercise 1: Straight Arm Crunch Circle 6.2. Exercise 2: Dead Bug 6.3. Exercise 3: Superman Fly 6.4. Exercise 4: Hollow Leg Drop
7. Set 6: Final Burnout Round 7.1. Exercise 1: Commando to Dolphin 7.2. Exercise 2: Leg Lift Bike 7.3. Exercise 3: Switch Side 7.4. Exercise 4: Plank to Toes Touch
8. Conclusion

Set 1: Full Body Fat Burn Workout To kickstart your full body fat burn, we have a set of exercises that will engage your arms, abs, core, back, thighs, and legs. These exercises are designed to be effective, fun, and can be modified for those who prefer no jumping options. Each set consists of four exercises performed for two rounds, with 30 seconds of exercise followed by a 10-second rest. Take a longer 20-second rest between each set to recover and prepare for the next round.

Exercise 1: Windmill Squat The windmill squat is a dynamic movement that gets your body moving and ignites the burn. Start by standing with your feet wider than shoulder-width apart. As you squat down, twist your torso and touch your left hand to your right foot. Return to the starting position and repeat on the other side. This exercise engages your legs, glutes, and obliques.

Exercise 2: Punch and Kick Get your heart rate up and let out some power with the punch and kick exercise. Start by standing with your feet shoulder-width apart. Punch with your left arm while kicking your right leg forward. Alternate sides and perform the movements as forcefully as you can. This exercise targets your arms, shoulders, core, and legs.

Exercise 3: Side Jump or Toe Touch Activate your burn with the side jump or toe touch exercise. Start by standing with your feet together. Jump sideways to the right, bending your left knee and tapping your left toes with your right hand. Jump back to the center and repeat on the other side. If jumping is not suitable for you, perform the exercise by reaching down and touching your toes instead. This exercise works your legs, glutes, and obliques.

Exercise 4: Lunge to Side and Reach Engage your lower body and improve your balance with the lunge to side and reach exercise. Start by standing with your feet hip-width apart. Take a large step to the right with your right foot and lunge down, ensuring your right knee is bent at a 90-degree angle. Reach your left hand towards your right foot. Return to the starting position and repeat on the other side. This exercise targets your legs, glutes, and obliques.

Continue to Set 2: Abs and Core Toning