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Ready To Burn Fat Workout

December 25, 2012 by yumyucky

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BURNFATTHUMBNAIL copy

Howdeee-ho! I hope your holiday is going fantastic and filled with happiness & love. Even the “chicka-bow-bow” kinda love, if that’s how you roll…

So, ummm…you ready to burn fat and lose that weight? Keep challenging yourself! Push to the next level. And by all means, DO NOT QUIT!

Are you pushing and NOT quitting? Then come with me on this new workout. Let us burn the fat together. M’kay?

Ready To Burn Fat: FULL WORKOUT (4 exercises, 3 rounds)

  1. 3 minutes speed rope intervals: 50 seconds work, 10 seconds rest
  2. 20 get-ups with 8-pound medicine ball: 10 left leg, 10 right leg
  3. 50 reps mountain climbers on medicine ball (leg right / right leg = 2 reps)
  4. 10 deep squats with 8-pound medicine ball overhead

*Then take it from the top and complete two more rounds. Be sure to warm-up and cool down properly. I completed this workout in 22.48 minutes. It was a sweet killer!

MODIFICATIONS & PROPER FORM

  • High knee jog intervals if you don’t (yet) have a your speed rope. Keep your core engaged.
  • Get-ups using one dumbbell or no weight at all.
  • Mountain climbers with hands on floor (without medicine ball). Don’t let your hips drop. Keep your body in full alignment.
  • Regular squats instead of deep squats using dumbbell overhead or no weight at all. But sure to NOT let your knees go past your toes. Push through your heels to stand up.
  • Less reps of any of these moves, but be sure to keep it challenging.

EQUIPMENT CHECKLIST

  • speed rope
  • interlocking foam mats
  • medicine ball
  • interval timer
  • free online interval timer

So lemme ask ya… are you ready to burn fat? Well, of course you are. Because burning fat is what…you…do.

√ HOME WORKOUT CENTRAL

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Filed Under: Home Workouts

Speak Your Mind!

  1. Barbara says

    December 25, 2012 at 6:04 am

    It is time to burn the fat indeed. I’ve been toooooo greedy this week.
    Barbara recently posted..Merry Christmas

  2. mimi says

    December 25, 2012 at 9:25 am

    Merry Christmas!

    By tomorrow, i will need this workout.

  3. GiGi Eats Celebrities says

    December 25, 2012 at 1:19 pm

    I love that you posted this on XMAS – there are NO excuses WHAT SO EVER! Yes, open presents but then get your workout ON!!! Merry XMAS Josie! πŸ™‚
    GiGi Eats Celebrities recently posted..Santa Claus, You Have Been Naughty!

  4. Jody - Fit at 55 says

    December 25, 2012 at 1:25 pm

    I’m exhausted!!! πŸ™‚ GREAT ONE!!! Yes, it pays off!!!
    Jody – Fit at 55 recently posted..Gratitude Monday & Family Fun; Merry Christmas/Happy Bday!

  5. Jody - Fit at 55 says

    December 25, 2012 at 1:26 pm

    MERRY CHRISTMAS TO ALL! πŸ™‚
    Jody – Fit at 55 recently posted..Gratitude Monday & Family Fun; Merry Christmas/Happy Bday!

  6. Emergefit says

    December 26, 2012 at 8:34 am

    So I say a lot of tongue-in-cheek shit here. I’m good with that. One thing that I sincerely appreciate about your videos is that you demonstrate good form — always. I’m not a huge fan of these kind of motions, but I warm up to them more when I see them done properly. You are a great example to all those who view this! True.
    Emergefit recently posted..Mayans Shmayans: Ushering In A New Era…

    • Yum Yucky says

      December 26, 2012 at 9:38 am

      ahhh. Thank you, Roy. Big smiles over here reading your comment. I’ve got this workout/fitness stuff in my bones. Can’t get away from it. I probably would’ve pursued a full fledged career in it if I hadn’t started birthing child-spawns so early in my twenties. ((winks))
      Yum Yucky recently posted..Daisy Dukes Legs and Booty Workout

  7. Patrick says

    December 26, 2012 at 10:07 am

    I smell money. You giving away money?? I like money, especially money that is not mine.

    Happy Holidays!
    Patrick recently posted..Tasty Out, Grateful In

  8. Lisa Eirene (@LisaEirene) says

    December 26, 2012 at 5:09 pm

    I used to do a lot of jumping jacks and jump rope type stuff when I worked out at home. Sadly, my current knee issues won’t allow that. Any alternatives to those types of activities?

    • Yum Yucky says

      December 26, 2012 at 8:48 pm

      Is it just the plyometric, high impact stuff you have to avoid, or are you still able to squat and do other non-jumping things of that nature?
      Yum Yucky recently posted..Daisy Dukes Legs and Booty Workout

  9. Deb says

    December 26, 2012 at 11:55 pm

    Merry Christmas! And yes, the pumpkin cornbread I fixed *was* crazy good!
    Deb recently posted..Monday Day 437 to Wednesday Day 439

  10. Amber @ Busy, Bold, Blessed says

    December 27, 2012 at 8:50 am

    Never thought of doing mountain climbers on a medicine ball, I like! Happy Holidays πŸ˜€
    Amber @ Busy, Bold, Blessed recently posted..Christmas Reflections

    • Yum Yucky says

      December 27, 2012 at 9:21 am

      ya. There’s so much more core stabilization that has to happen when you use the medicine ball. Go for it! (thanks for watching the video)
      Yum Yucky recently posted..Daisy Dukes Legs and Booty Workout

  11. Angelia Sims says

    December 27, 2012 at 7:44 pm

    Well, slap the oatmeal pie from my hand, and call me crazy. Maybe, I will join you. πŸ™‚ I gotta do something about this jelly roll. Ha!
    Angelia Sims recently posted..Christmas in a Snow Globe

  12. eBestWaystoLoseWeight says

    January 7, 2013 at 11:45 pm

    Nice ideas about fat burning exercises. Walking is also helpful to reduce unwanted fats and weight.

  13. vickie says

    March 7, 2013 at 4:43 pm

    That is the thing that jumping and running are best fat burners, and for me it is so difficult to do all the time. At first I start then stop again, can not find any motivation. Anyhow will try with this one:)

  14. Bebe says

    April 13, 2013 at 2:45 am

    Wow, that’s what I was seeking for, what a information! present here at this website, thanks admin of this site.
    Bebe recently posted..Bebe

Trackbacks

  1. Burning Fat And Staying Healthy At The Same Time | Health Insurance Blog says:
    December 25, 2012 at 6:25 am

    […] About Burning Fat: Ready To Burn Fat Workout Running burns more fat Burning Fat with […]

  2. Quick Workout Ideas to Burn Body Fat Fast | Bonjour ParentsBonjour Parents says:
    September 4, 2013 at 7:45 pm

    […] If you’re ready to ramp up your fitness regimen this year, focus on doing more workouts that will boost your fat-burning capabilities without stressing your body out too much. Many people make the mistake of doing too much cardio in hopes of burning body fat but find that they get stuck in a state of overtraining very quickly. If you really want to lose body fat and keep the weight off for good, you may fare well with some type of interval training workout. Here are some quick workout ideas to burn body fat fast. […]

Well, hello there.

cabbage head Hi! I'm Josie. This is where I share my passions for healthy living, natural health, fitness, and happiness. My goal is for you to be empowered and informed by what you read and learn here. I'm 44 years old and I love Jesus. I've been married to my husband for 13 years. I have 4 children (ages 24, 21, 12 and 8), and I'm also a grandmother to a sweet 2-year old little girl. I've lost over 40 pounds during my weight loss journey. I encourage you to stay empowered. Always keep your head up and stay strong! Meet Josie
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