This is one hell of a workout. It targets your entire body, from shoulders, chest, back, abs to your butt, legs and arms.

There are 12 exercises and 2 sets. You don’t need any equipment, just a chair or a stepper.

Here are the exercises:

  1. High knee running in place (1 minute)
  2. Star jumps (1 minute)
  3. Squat jumps (20 seconds + 10 seconds rest)
  4. Mountain climbers (20 seconds + 10 seconds rest)
  5. Burpees (20 seconds + 10 seconds rest)
  6. Jump lunges (20 seconds + 10 seconds rest)
  7. Plank (30 seconds)
  8. Push ups (20 seconds + 10 seconds rest)
  9. Jump lunges (20 seconds + 10 seconds rest)
  10. Tricep dips (20 seconds + 10 seconds rest)
  11. High knee running in place (1 minute)
  12. Star jumps (1 minute)

Rest up to 2 minutes and repeat the entire fat burning circuit one more time. That’s it!

You’ve set your fat cells on fire in less than 20 minutes. Do this workout 3-5 times per week to get a properly full body shape up. Have fun!