Blast Fat the Whole Day Long! 30 Minute Challenge Day 28

This workout will blast fat with sprints and heavy weights.  It's only 30 minutes but don't let that fool you!

Warm Up

Be sure to get a proper warm up prior to beginning this workout.  Try a 10 minute run and/or light jog.


Sprints - 12 Minute Sprints.  Walk or run for 1 minute; Sprint as fast as you can for 30 seconds.  Repeat for 8 rounds.

Weights - Use full control and proper form when performing each exercise.  Complete all exercises then repeat the full circuit for a total of 2 rounds.

.To see this same workout with Vine Video click here

  • Arm Circles - 30 Forward, 30 Back
  • Jumping Jacks with Weight x 30
  • Bent over Rear Delts x 12
  • Car Drivers x 24
  • Jumping Jacks with Weight x 30
  • Cuban press x 12
  • Plank on Knees - Alternating Anterior Raises x 12 Each Arm
  • Iron Cross x 12
  • Seated Military Press
  • Jump Rope - If it takes you less than 10 minutes to complete the circuit finish out the 10 minutes with jumping rope.


Y'all comment and let me know what you thought of this workout!

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