| TOTAL TIME 15:00 |
CUT TO THE CORE |
The core muscles work as stabilizers for the entire body and help the body function more effectively. Strengthening these muscles will provide definition and improve athleticism and coordination.
Do each exercise for 20 seconds, followed by a 10-second rest. Rest one minute after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Pike | 0:20 | 0:10 |
| Plank | 0:20 | 0:10 |
| Bicycle Crunch | 0:20 | 0:10 |
| Side Plank (right) | 0:20 | 0:10 |
| Circles (right) | 0:20 | 0:10 |
| Side Plank (left) | 0:20 | 0:10 |
| Circles (left) | 0:20 | 0:10 |
| Plank | 0:20 | 0:10 |
 REPEAT 3 ROUNDS |
REST 1 MINUTE | |
| TOTAL TIME 18:00 |
FAT BURNER |
Short bursts of intense, heart-rate–boosting activity are coupled with classic strength exercises in this dynamic yet challenging routine. Burn calories, gain strength, and increase athletic performance in under 20 minutes!
Do each exercise for 20 seconds, followed by a 10-second rest. Rest 30 seconds after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| High Knees | 0:20 | 0:10 |
| Mountain Climber | 0:20 | 0:10 |
| Squat | 0:20 | 0:10 |
| Peel | 0:20 | 0:10 |
| Sprint | 0:20 | 0:10 |
| Kneeling Push-Up | 0:20 | 0:10 |
| Jumping Jack | 0:20 | 0:10 |
| Triceps Dip | 0:20 | 0:10 |
| REPEAT 4 ROUNDS |
REST 30 SECONDS | |
trainer tip
When you only spend 18 minutes on a workout, you need to make every minute count. Keep the transitions between exercises as fast as possible to maximize your calorie-burning time.