Perform a 20-second sprint followed by a 10-second recovery period. Rep for a total of four minutes. This form of high-intensity interval training (HIIT) is helpful for fat loss.
Set a timer for 5 minutes and complete as many burpees as you can. Burpees activate various muscle groups and raise your heart rate for a full-body workout.
Perform 3 minutes of kettlebell swings, aiming for as many reps as feasible. This workout focuses on the posterior chain, which includes the core, glutes, and hamstrings.
Combine 30 seconds of hard battle rope slams with 30 seconds of rest. Rep for 5 minutes to exercise your upper and core muscles while burning calories.
Perform 3 minutes of box jumps, focusing on forceful movements. This exercise focuses on the lower body and improves cardiovascular fitness.
Combine medicine ball slams, rotational throws, and overhead slams to form a circuit. Perform each exercise for 30 seconds, with no more than 5 minutes between exercises.
Set a 4-minute timer and alternating jumping lunges and rest intervals. This powerful exercise works the legs as well as the core.
For a hard core workout, combine different plank variations, such as high plank, side plank, and plank jacks. For 5 minutes, perform each variation for 30 seconds with little rest.