Exercise of the Month – The 30 Minute FAT Burner

Posted: 02/08/2013

Exercise of the Month – The 30 Minute FAT Burner

This exercise is great for burning fat and only takes 30 minutes! Rowing is a fantastic aerobic workout which is hugely effective in calorie burning as it engages several major muscle groups raising your heart rate and oxygen uptake. Rowing also carries low risk of injury as the motion is natural and low impact, putting minimum stress on the joints.

Warm up

Go at a medium/fast pace. Choose a speed which you find works you at a difficulty of 5 out of 10. Warm up for 5 minutes (You will need some dumbbells by the side of your rower for the main stage of your workout.)

Main Workout

For each round do 500m on the Rower then hop off the rower and do 10 renegade rows (as demonstrated here in the small images), hop back on and row another 500m and finally jump off the rower again to do 10 crunches and 10 squats. That’s one round…You have 20 minutes, see how many rounds you can get out!!

Cool down

Do 5 Minutes on the cross trainer at a normal/fast walking pace. On a scale of 1-10, do not work at more than a 5.

5 Minutes of stretches: Triceps, Chest, Upper Back, Quadriceps, Hamstrings.

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