-bodyweight squat-10 reps
-lunges-10reps each side
-step ups-10 each side
-lying hip extension-20 reps
-squat jump-15 reps

Perform this series 5-8 times

Also check out our personal training in Orange for more workouts.

Below I want to share with you a new way to do cardio that doesn’t require machines and will probably burn double the amount of calories with this high intensity cardio and isn’t as boring. Check this out…

The first cardio method requires a stop watch and nothing else. You’re going to perform the following exercises for 30 seconds each then take a 60 second break when complete then repeat 6-10 times.

Jumping jacks-Click for video

Pushups-Click for video

High Knees-Click for video

Jump squats- Click for video

Mountain climbers-Click for video

60 second break then repeat for 6-10 rounds

This is not only a VERY effective form of cardio for fat loss, yo will also strengthen your body in the process.

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Perform all exercises consecutively for 30 seconds each until last exercise is complete. Rest 60-90 seconds and repeat 3-5 times.

-Pushups

-Bicyclye crunch

-Superman

-Dips

-Plank

Level-Beginner

For beginner basic full body workouts check out Basic Workouts 1 and Basic Workout 2.

For a full variety of weight loss in Anaheim Hills area check out No Limit Boot Camp.

The “Burnout” sequence is an amazing form of high intensity training which produces remarkable
results. A “Burnout” sequence is an interval training cycle of 20 seconds of maximum intensity exercise,
followed by 10 seconds of rest, repeated without pause 8 times for a total of 4 minutes. It is very
effective yet very challenging because you must push yourself as hard as you can and move as fast as
you can through each movement(while keeping proper form). It’s ONLY 4 minutes, how bad can it be?

Choose 1-2 burnout exercises and perform 1 set immediately after workouts or cardio.

If you want to use 4 minute burnouts as a quick workout pick 2-3 exercises and do 1-3 sets per exercise.

Here is a list of fat loss workout routines.

Warm up 5-10 minutes then perform the following workout.

15 High knees (each side)

20 Jumping jacks

5 Burpess

15 Mountain climbers (each side)

30 Second Plank

Perform every exercise back-to-back without rest. Once completing all the exercises take 30-90 seconds break and repeat 3-6 times. Try to shorten your rest period each workout.

Also check out Basic Workout 1 and Basic Workout 2.

If you haven’t already, you should try out a FREE week pass to No Limit Boot Camp.

20 Jumping jacks

20 Prisoner squats

20 Second plank

10 Step ups each side

10 Pushups (on knees)

Perform every exercise back-to-back without rest. Once completing all the exercises take 30-90 second break and repeat 3-6 times.

Also Check out Basic Body Weight Fat Loss Workout 1

If you haven’t already, you should try out a FREE week pass to No Limit Boot Camp.

Squats-30 seconds
Pushups-30 seconds
Lunges-30 seconds
Burpees-30 seconds

Repeat the whole circuit 5 times with no rest. It you must slow down thats fine, but try to keep moving. This can be performed first thing in the morning and again later in the day since its only a 10 minute routine.