24-Minute Fat-Burning Workout

Get in shape for the New Year with this effective 24-minute fat-burning workout from STACK Expert Keith Tesch.

With the New Year come resolutions about shaping up and getting ripped. Yep, it's time to break out the fat-burning workouts, and this 24-minute routine is a good place to start. You'll burn fat and also build a base of strength, as the loads are light.

Add this workout to your routine twice a week for four weeks, and with the help of a proper diet, you will see your abs. Not only will you get ripped, you'll notice a difference in your stamina, leg endurance and conditioning.

The Workout

Jumping Rope

Start each exercise at the beginning of a minute. Set a timer for 24 minutes with a beeper going off every 30 seconds.

The first exercise is a Lunge, and it can be done forward, backward or laterally. Perform as many as you can for 30 seconds, then rest for 30 seconds. Use 20 to 25% of your one rep Deadlift max, or 25 to 30% of your Back Squat 1RM. Do this while holding dumbbells or kettlebells at your sides.

RELATED: Troubleshooting the Lunge: How to Fix Your Form

At the start of minute two, jump rope 100 times as quickly as possible. Each foot contact, whether one foot at a time or two feet, counts as one rep. Alternate feet, as if running in place, and see if you can get all 100 reps in under 30 seconds. Rest the remainder of the minute. If this takes 45 seconds, you only get 15 seconds to rest before starting the Deadlift. Each set, alternate jumping rope forward and backward.

At the start of minute three, deadlift 10 reps at 45 to 50% of your 1RM. This should take less than 30 seconds. If possible, use a different piece of equipment to challenge your muscles in a new way. Instead of using a barbell, use a trap bar or kettlebells. The trap bar will put your body in a more upright squat position, placing more load on your legs and less on your lower back. It will save your back from getting over-fatigued. The kettlebells will change your foot position to a wider, sumo-style Deadlift.

RELATED: Tips and Cues to Improve Your Deadlift Technique

At the start of minute four, get ready to see what you're made of, as you will do 15 full Push-Up Burpees. Make sure your hips and legs are fully extended and your chest touches the ground during the Push-Up portion. As soon as you complete all 15 reps, rest for the remainder of minute four.

When the fourth minute is up, go right back to Lunges. Repeat these four exercises for six rounds, which will total 24 minutes.

  • Back Lunges - 30 seconds, alternating legs
  • Jump Rope - 100x alternating forward and backward each set
  • Deadlift - 10x
  • Burpees - 15x

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