Shred fat in 3 weeks!

Want to lose fat over the next 3 weeks even if you only have 20 minutes a day to spare? Well then THIS challenge goes out to you!

Fight Chix Wonder Woman Whitney Miller and the folks at Onnit have created a High Intensity Interval Training or HIIT workout that takes very little time and will yield some wonderful results. The goal is to have you looking great and gaining confidence and then to continue to build on that week to week. All the rounds are 20 seconds on 10 seconds of rest.

Check out the workout!

Isometric Warm-Up

warm-up

30 Seconds Each
Chair
Down Dog Pump The Feet
Lunge Work The Shoulders Forward
Lunge Work The Shoulders Backward
Plank or 30 Second Pushup

NOVICE

Week 1: 2 Tabata Rounds
Week 2: 4 Tabata Rounds
Week 3: 6 Tabata Rounds

Exercises, 20 seconds on 10 seconds of rest
Rope Alternating Wave
Standing Squats
Mountain Climbers
Reverse Lunges
Ab Bike
Every week, you’re going to do each exercise for as many Tabata rounds as listed. You should do this entire workout a minimum of 3 times per week.

INTERMEDIATE

Week 1: 2 Tabata Rounds
Week 2: 4 Tabata Rounds
Week 3: 6 Tabata Rounds

Exercises, 20 seconds on 10 seconds of rest
Rope Slams
Alternating Plyo Lunges
Rope Alternating Uppercuts
Quick Burpee
AB Boat Rowing
Every week, you’re going to do each exercise for as many Tabata rounds as listed. You should do this entire workout a minimum of 3 times per week.

ADVANCED

Week 1: 2 Tabata Rounds
Week 2: 4 Tabata Rounds
Week 3: 6 Tabata Rounds

Exercises, 20 seconds on 10 seconds of rest
Rope Alternating Wave w/ Alternating Plyo Lunges
Burpee w/ Full Pushup
Rope Jump Slams
Plank Knee Touches (one side per round)
Rope Uppercut Reverse Lunges
Every week, you’re going to do each exercise for as many Tabata rounds as listed. You should do this entire workout a minimum of 3 times per week.

NO BATTLE ROPE WORKOUT

Week 1: 2 Rounds
Week 2: 4 Rounds
Week 3: 6 Rounds

Exercises, 20 seconds on 10 seconds of rest
Mountain Climbers
Plyo Lunges
Burpee Pushups
Gorilla Jumps
Bike
Every week, you’re going to do each exercise for as many Tabata rounds as listed. You should do this entire workout a minimum of 3 times per week.

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