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 Introducing Bodyweight Metabolic Workout 4.  

This HIIT designed full body workout will to help increase you metabolism and in return burn fat while building lean muscle, it will help increase the important fat burning hormones and also help increase strength, build muscle and burn fat.   

Before you get started download a ‘interval timer’ to your phone, iPad or what ever other device you use.  

Complete approx 5-10 mins warm up, raising heart rate with a combination of dynamic stretches. Check out my RAMP warm up for details.    

Workout Description: Complete 3 full rounds of each exercise in order of the exercises listed below.   Advance/performance completed 60secs work followed by 15secs rest whilst transitioning to next exercise.   Int/fitness completed 45 secs work & 15 secs rest.   Beg/training completed 30 secs work followed by 10 secs rest.   

Exercise List: 

1- burpee 

2- reverse lunge (R1: right leg R2: left R3: half time on each leg) 

3- flutter kicks 

4- pogo side to side hops 

5- double arm speed rows 

6- skaters 

7- sumo squats 

8- speed climbers 

9- alt low side plank 

10- tuck jumps   

Cool down with gentle static stretches and foam roller routine.   

CHECK OUT: ‪www.fitalife.co.uk for supplements‬ ‪& follow the links below:  https://www.youtube.com/user/beltz14 https://www.facebook.com/coachbelly https://www.instagram.com/coachbelly/ https://twitter.com/markbellybelton 

 Full bodyweight hiit circuit to increase you metabolism.  

Complete approx 5-10 mins warm up, raising heart rate with a combination of dynamic stretches. 

Check out my RAMP warm up for details.  

Workout: 3 rounds  Advance/performance completed 60secs work followed by 15secs rest whilst transitioning to next exercise.  Int/fitness completed 45 secs work & 15 secs rest.  Beg/training completed 30 secs work followed by 10 secs rest.  

Exercises 

1- burpee 

2- push ups 

3- single leg lunge (Round: right leg, R2: left R3: half time on each leg) 

4- repeater bridge thrusters 

5- jumping jacks 

6- high plank hip taps

7- mountain climbers 

8- air squats  

9- low plank 

10- skaters  

Cool down with gentle static stretches and foam roller routine.  

CHECK OUT: www.fitalife.co.uk for supplements & Follow @coachbelly on Instagram & Facebook for more posts and updates