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The Jacks-A Killer Fat Burning HIIT Workout

If you like killer H.I.I.T. style workouts then this will get your heart pumping, blood flowing and fat melting. This is the exact workout my tribe and I did this past Wednesday in my virtual boot camp class and it was a killer.

I like to call this workout “The Jacks”. The reason being is each exercise circuit combines an exercise for a body part group eg, chest, legs, back, etc. and a jumping jack variation. Just a warning. These are no wimpy “regular” jumping jacks. 

Overview:

The workout consists of 6 five minute circuits. Set an interval timer to 6 rounds of   40 seconds work, and 10 seconds rest. You will alternate each round between a body part exercise and a jumping jack variation. You will rest 60-90 seconds between circuits.

Equipment Needed:

The workout:

Begin with a dynamic warm-up.

See the video below for a demonstration of one of my dynamic warm-ups.

Circuit 1: 

Goblet Squats/Squat Jacks

Circuit 2:

Bent Over Dumbbell Rows/Predator Jacks with Monster Band

Circuit 3:

Kettlebell Rotational Lunge Swing/Split Jump Jacks

Circuit 4:

Spiderman Push-ups/Burpee with Floor Jack

Circuit 5:

Push-up Plank Position Floor Jacks/V-Up Jacks

Circuit 6:

Dumbbell Side Lateral Raise/Dumbbell Press Jacks

Finish lying on the floor having a long conversation with God. lol Then do an active cool-down and light stretch.

See the video below for exercise demonstrations.

Give this workout a go and let me know what you think in the comments below? 

I also have a great workout that you can do at home with minimal equipment that you can check out here.

If you are interested in our virtual boot camps or one of my other programs please contact me through the website and we can set up a quick call. 

Enjoy!

Yours in health,

Kevin

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