In this 20 Minute fat crusher home workout the TABATA & Ladder principles to create a bodyweight workout that will have you dripping in your own sweat by the end of it.
Here’s the breakdown:
Every exercise – 30 seconds
Only break between ladder rounds – break is 15 seconds
Repeat full ladder 3 times for a 21 minute workout.
Ladder structure (exercise number matches the exercise number described below):
1
1 2
1 2 3
1 2 3
1 2
1
Compound bodyweight exercises with two movement phases each
1. Burpee Shoot Throughs (Full Body) – at time 00:02 :
Start off with a regular burpee transitioning into a high plank position. While stabilizing on both arms and one leg, draw in the free leg towards the chest and “shoot through” the opening created by the opposite sided arm and leg. Engage the core through the entire motion.
2. Push up to Trunk Rotations (Triceps/Deltoids/Core) at time 00:43 :
Assume a high plank position with a wider separation at the feet. Begin with a push up and on the way up, stabilize the body on one arm and both legs. Rotate the trunk in the same direction of the free arm and extend the limb straight to the ceiling. Bring the free arm down and rotate back into a high plank position to repeat on the opposite side.
3. Staggered Stance Burpees (Quads/Hamstrings/Calves) at time 01:34 :
Assume a staggered foot position with one foot in front of the other. Hop and switch feet positions 5 times on the spot. On the fifth switch, get into a forward lunge where both hands can contact the floor. On the way up, repeat the same steps to end up forward lunging on the opposite leg.
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