Burn Fat and Increase Muscle with this Mini-Workout

Burn Fat and Increase Muscle with this Mini-Workout

It's time! Burn fat and increase muscle with this mini workout. A lot of exercises are great at burning calories, but not necessarily fat. In fact, research suggests that too much slow and steady endurance work could eat away at valuable muscle, ultimately lowering metabolism.  If you’re not seeing results with your workouts, give one of this mini-workout a shot to get your body into ship shape!

This workout will take you between is 30 to 35 minutes to complete. Give it a shot three or four times this week.  The key to this workout is the intervals, and maintaining high intensity on the cardioportion. High intensity means pushing yourself outside of your comfort zone. You should feel fairly uncomfortable.  Your heart rate will go up high, then drop down on the recovery before you go into the body weight strength work.  A few reasons I favor intervalsis because they:

  • Minimize workout boredom
  • Burn fat all day long
  • Build muscle
  • Improve lung capacity
  • Get results fast

You can do these this workout anywhere. Give it a shot and let me know what you think. If you’re looking for a more structured program that combines workouts with eating right for your body type, check out my new program called The 40-Day Shape Up!

Warm Up
5-Minute Warm Up: any easy cardio will do

Circuit A
2 Minutes High Intensity Cardio
1 Minute Rest
25 Body Weight Squats
Repeat “Circuit A” Twice

Circuit B
3 Minutes High Intensity Cardio
1 Minute Rest
15 Push Ups (option to modify on knees)
Repeat “Circuit B” Twice

Circuit C
2 Minutes High Intensity Cardio
1 Minutes Rest
35 Body Weight Squats
15 Push Ups
Repeat “Circuit C” Twice

Tip: The success in this program comes from pushing yourself outside of your comfort zone, driving up your heart rate. The intervals are short, so they're manageable. You should NOT feel like you could hold the short high intensity intervals much longer than what they plan calls for. If you do, you need to work a little harder. I promise you'll love the way you feel afterward!!

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Traci is a nationally recognized health and fitness expert who has been featured on The TODAY Show and Dr. Oz. Traci is available for corporate speaking events and wellness coaching, as well as private training. Contact Traci here.


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