Calorie Torcher

This workout is 5 exercises, 6 rounds each. Set your GymBoss Interval Timer to 30/10 (30 seconds of work, 10 seconds rest) and 6 rounds.

This is an intense workout, but gets results and each round is only 4 minutes. Expect to be worn out, but love the fact that you've burn fat off your butt and belly in only 20 minutes!

1. Squat-Jump Tuck

Start in a low squat postion, jump up and tuck knees into chest. Return back to squat postion and repeat as many times as possible in the 30 seconds.

2. Half Burpee with Pushup

Start with hands and feet on floor with tailbone lifted. Jump back to plank, do 1 pushup, then jump feet back to hands. Repeat for 30 seconds.

3. High Knees- Drop to the Floor

Do 10 High Knees, then drop flat to the floor. Jump back up and do 10 more High Knees and drop to the floor again. Do as many as you can in 30 seconds.

4. Wide Legged Sit-ups

Lay on floor with legs wide. Take one hand behind head, other straight up to the ceiling. Sit-up and touch opposite foot with extended hand. Lay back down, switch hands and repeat. Do as many as possible in 30 seconds.

5. Side Step Ups
Put chair next to wall or have something sturdy that will not move. Stand with your side to chair. Step up with leg next to chair and lift opposite knee. Step back down and repeat. Alternate legs for each round.

6. Cool down
-Huggers
-Shoulder/Tricep Stretch
-Forward fold
-Runners lunge

By now you are realizing that the 10 second break goes by really fast. If you are a true beginner, you can set your GymBoss Interval Timer to 25/15 or evan 20/20. But don't cheat yourself either. What makes shorter workouts so effective is working your butt off in that short amount of time!

You can also keep track of how many reps you do in each round and try to beat your score the next time you do it! Go ahead, challenge yourself!