NOTE: If you don’t know how to do these exercises, check out my post on body weight training for newbies for tutorials.

Hey guys, I just wanted to give you all a fat burning workout you can do for the weekend. The idea behind it is that it combines muscle building exercises with a cardio workout to get the full on fat burning effect.

Here it is:

Warm up: Jog for 5 minutes.  Light stretching after jog as well.

1. Do 5(beginner) to 25(advanced) push ups depending on your level, or kneeling push-ups if you can’t do a push-up.

2. Do anywhere from a 15 second (beginner) to a 2 and a half minute (advanced) plank.

3. Do anywhere from 5(beginner) to 30(advanced) body weight squats.

Rest for 30 seconds. Repeat two more times for a total of 30 times and then stretch.

If you still have some energy, after this workout do 4 fifty meter sprints outside. Rest for 30 seconds to a minute in between each sprint. Stretch when done.

Have a great weekend guys!

-Rafi