Routine: 20 seconds of all-out sprinting followed by 10 seconds of rest. Repeat 8 times. Benefits: Boosts aerobic and anaerobic fitness, burns fat quickly.
Routine: Perform 30 seconds each of burpees, jump squats, mountain climbers, and push-ups with 15 seconds of rest between exercises. Repeat 4 rounds. Benefits: Uses multiple muscle groups, enhances metabolism, and burns calories.
Routine: 20 seconds of kettlebell swings followed by 10 seconds of rest, then 20 seconds of push-ups followed by 10 seconds rest. Repeat for 15 minutes. Benefits: Improves strength and cardiovascular health, effective for full-body fat loss.
Routine: 1 minute of jump rope followed by 1 minute of air squats. Continue for 20 minutes. Benefits: Enhances coordination and agility while burning calories and strengthening legs.
Routine: Sprint up the stairs for 30 seconds, walk down slowly for recovery. Repeat for 10-15 minutes. Benefits: High-intensity workout that maximizes calorie burn and builds leg strength.
Routine: 30 seconds of intense cycling at maximum effort followed by 30 seconds of slow pedaling. Repeat for 20-30 minutes. Benefits: Targets leg fat, boosts endurance, and burns a high number of calories.
Routine: Perform 30 seconds of medicine ball slams followed by 30 seconds of plank hold. Repeat for 10 cycles. Benefits: Combines strength training with core stabilization, enhancing power and fat loss.
Routine: Perform various agility ladder drills (e.g., Ickey Shuffle, in-and-outs) for 30 seconds each with 15 seconds rest between drills. Continue for 15 minutes. Benefits: Improves foot speed, agility, and cardiovascular fitness, and burns calories effectively.