Full Body Fat Blaster

Happy Happy Happy Monday!!

& I truly mean that :)

I can honestly say that I have had an incredible week last week. Remember this?? Well I’m still feeling incredible & sooo motivated!! I find myself constantly thinking about my next workout, what I’m going to buy at my next grocery shop and every day I’m looking for new workout clothes!! Love it.


I’ve began adding yoga into my life.

Yeah! I know! Yoga {!!!}

For those who are following me twitter, pinterest or instagram, you are more than likely already aware of my new found love. I really don’t know why I haven’t gotten involved with yoga sooner. I mean, I grew up being a gymnastic nerd & I use to create my own gym routines/stretching routines at home all the time. Yoga just seems to totally fit in with gymnastics…no? Well from what I can remember, I use to create some pretty crazy poses/stretches…so I think so!

Anyway…time to get into this butt kicking 12 minute workout.

When I did this workout – it really killed my quads.
& stupid me did this workout after chest day…{Oh Well}
I still managed to get in all my push ups & burpees so my DOMS couldn’t have been that bad !!! lolz!


What You’ll Need:

Gymboss Interval Timer
+ exercise mat

The Workout

Set your timer for a 12 minute countdown.

Complete the following reps for each exercise in the exact order below. (this is one round)

Aim for as many rounds as possible in 12 minutes (AMRAP)

20 Jumping Jacks
5 Push Ups
20 Prisoner Jump Squats
5 Burpees

Full Body Fat Blaster Workout | Bodyweight Workout | Kama Fitness


The Exercises Explained

JUMPING JACKS: Do I really? I’m sure we all know this one ;)

PUSH UPS: Palms to the ground & hold yourself in a plank position. Bend your elbows, lowering your chest to the floor & push yourself back up to starting position.

PRISONER JUMP SQUATS: Begin standing with your hands behind your head. (come on, like you’re in prison!) Bend your knees, lowering your hips and jump up as high as you can, landing softly on your feet while keeping your core tight the entire time.
*Remember, keep your hands behind your head.

BURPEES: Begin in the standing position, bend your knees, push your hips back and bring your palms to the ground in front of your toes. Jump backwards with your legs as you hold your upper body with straight arms – carrying your weight in your shoulders. Now you are in the push up position. Immediately bring your knees back into your chest, feet flat on the ground and jump as high as you can from the crouching position.


This workout is such a full body kill. The best part for me were the jump squats going into the burpees…
…& by best, I of course mean worst!


How’s your motivation level lately?




  1. says

    Add this workout into your regular workout routine (on appropriate muscle group days) for a good six weeks. I would do this workout 3 times, or twice a week depending on what your current program looks like. :)


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

CommentLuv badge