Cardio & Conditioning Intense 10 min Full Body FAT BURNING 🔥 is a curated workout routine with 14 ordered actions and 14 timestamped video clips. Start with Mountain Climbers and Plank Jacks. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 9 min; rest is listed per action.
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Hold a solid high plank position and drive your knees alternately toward your chest at a rapid, explosive pace while keeping hips level.
Key points
Common mistakes
Piking the hips up too high or allowing the lower back to sag.
From a high plank position, hop your feet wide and back together in a jumping jack motion while keeping your torso and pelvis stable.
Key points
Common mistakes
Letting hips drop downward or bounce excessively on each hop.
Push up from a forearm plank to a high plank on your hands, tap the opposite shoulder with controlled balance, lower back to forearms, and alternate sides.
Key points
Common mistakes
Excessive hip rocking while pressing up or reaching for the shoulder tap.
Starting from a kneeling position, step one foot at a time up into a low squat staying under continuous quad tension, then step back down to your knees and alternate lead legs.
Key points
Common mistakes
Standing up completely between repetitions, which releases tension on the quads.
Perform quick, rhythmic vertical hops purely off the balls of your feet with stiff ankles and slight knee flexion to target the calves and build elastic rebound.
Key points
Common mistakes
Bending deeply into the knees instead of driving the hop from the calves and ankles.
From a low forearm plank, rotate your torso to stack into a side plank while extending your top arm toward the ceiling, then return to center and rotate to the opposite side.
Key points
Common mistakes
Allowing hips to sag toward the floor during the turn or over-rotating the top shoulder backward.
Hinge forward from standing, place your hands on the mat, crawl forward into a straight-arm plank, then crawl your hands back toward your feet and return to standing.
Key points
Common mistakes
Hyperextending the lower back at the bottom of the walk-out position.
Bound laterally from side to side like a speed skater, sweeping the trailing leg behind into a lunge and absorbing impact with bent knees in a continuous fluid rhythm.
Key points
Common mistakes
Standing too upright or letting the front knee cave inward upon landing.
Step the right leg back into a reverse lunge, then explosively drive that right knee upward toward your chest in a powerful, continuous repetition.
Key points
Common mistakes
Cutting the lunge depth short or losing balance on the upward drive.
Switch sides to step the left leg back into a reverse lunge, then explosively drive the left knee up toward your chest with control and power.
Key points
Common mistakes
Collapsing the chest forward during the knee drive.
Hold a stable low forearm plank and alternately reach one arm straight out in front parallel to the floor, resisting rotational torque through the hips.
Key points
Common mistakes
Rocking the hips heavily toward the supporting side on each reach.
In a plank position, drive your knee laterally out to the side toward the outside of your elbow (Spiderman plank), alternating sides to target the obliques.
Key points
Common mistakes
Letting hips pike high into the air instead of maintaining a flat plank.
Lie on your back with knees bent and feet flat, engage your rectus abdominis to curl your shoulder blades off the floor, and squeeze at the top before lowering under control.
Key points
Common mistakes
Yanking on the neck with hands rather than lifting through abdominal contraction.
Lie flat on your back with hands under hips or beside you, extend legs just above the floor, and perform rapid, small alternating scissor kicks to finish the workout.
Key points
Common mistakes
Arching the lumbar spine off the floor due to fatigue.
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