Tag Archives: how to burn fat

Wholey Fit Daily Sweat! Butt Burner!

The Butt Burner

 Complete 3 rounds with proper form.

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

  • 30 sec. Leg Back (left)
  • 30 sec. Pulse Leg Back (left)
  • 30 sec. Leg Back (right)
  • 30 sec. Pulse Leg Back (right)
  • 45 sec. Jump Squats
  • 30 sec. Leg Side (left)
  • 30 sec. Pulse Leg Side (left)
  • 30 sec. Leg Side (right)
  • 30 sec. Pulse Leg Side (right)
  • 45 sec. Lateral Tap Downs

Wholey Fit Daily Sweat! Just 6 More!

Just 6 More! 

Complete 3-6 Rounds

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

  • 6 Pushups
  • 6 Up Down Planks
  • 6 Lateral Lunges (6 to one side, 6 to the other side)
  • 6 Froggy Jumps
  • 6 Dips with 1 leg elevated (3 on one side 3 on the other)
  • 6 Power Jacks

Wholey Fit Daily Sweat! Burpee Mountain!

Burpee Mountain

2 Rounds, focusing on Endurance, do your best to not stop

Rest 2-4 minutes between rounds

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

  • 10 Burpees
  • 5 min. Mountain Climbers
  • 10 Burpees
  • 1 min. Mountain Climbers
  • 10 Burpees
  • 45 sec. Mountain Climbers
  • 10 Burpees
  • 30 sec. Mountain Climbers
  • 10 Burpees

Rest for 2-4 minutes before doing the second set!

Wholey Fit Daily Sweat! Build It!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

10, 20, 30, 40……

10 Squat Jumps
10 Jumping Jacks
10 Alt Lateral Lunges

Rest for 30 Seconds
20 Squat Jumps
20 Jumping Jacks
20 Alt Lateral Lunges

Rest for 30 Seconds
30 Squat Jumps
30 Jumping Jacks
30 Alt Lateral Lunges

Rest for 30 Seconds
40 Squat Jumps
40 Jumping Jacks
40 Alt Lateral Lunges……

Wholey Fit Daily Sweat! Tabata Time!

Tabata Time!

Complete each movement 8x before moving on to the next, taking 1 minute rest between each exercise

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

  • 20 Second Squat Jumps, 10 sec rest
  • 20 Second Alternating Reverse Lunges, 10 sec rest
  • 20 Second Up Down Plank, 10 sec rest
  • 20 Second High Knees, 10 sec rest
  • 20 Second Tricep Pushups, 10 sec rest
  • 20 Second V-Sit Twist, 10 sec rest