Burn Fat Recommended program

45-Minute Fat-Burn Pyramid

Intensity climbs step by step from easy cardio up to burpees, then eases back down to core work. A longer session for days when you have time and energy to spare.

16exercises

45min

36sets

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Start workout

Training flow

Warm-up 3 exercises

rest 10s

rest 10s

World's Greatest Stretch

1 sets 5 reps Quadriceps

rest 15s

Main 10 exercises

Jumping Jack

3 sets 45s Full Body

rest 15s

Bodyweight Squat

3 sets 20 reps Quadriceps

rest 20s

High Knees

3 sets 40s Full Body

rest 20s

Walking Lunge

3 sets 10 reps Quadriceps

rest 30s

Push-Up

3 sets 12 reps Chest

rest 30s

Burpee

4 sets 10 reps Full Body

rest 30s

Mountain Climber

3 sets 40s Abs

rest 20s

Skater Jumps

3 sets 40s Quadriceps

rest 20s

Plank

3 sets 45s Abs

rest 20s

Bicycle Crunch

2 sets 12 reps Obliques

rest 20s

Cool-down 3 exercises

Standing Quad Stretch

1 sets 30s Quadriceps

rest 10s

Standing Hamstring Stretch

1 sets 30s Hamstrings

rest 10s

Child's Pose

1 sets 45s Lower Back

rest 10s