Members Routines

Full Body Furnace! 12 Minute Fat Burner!

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Need to boost your metabolism and burn some MAJOR calories? Short on time? This 12 minute routine is a metabolic conditioning workout designed to burn fat, increase stamina, and improve your overall cardiovascular function! Be sure to keep track of your reps and sets each time you perform this routine to make sure you are always improving! Maybe even find a workout partner to compete against! Train hard! #HTH


This routine is designed to give anyone a great workout AT HOME, OUTSIDE or at the GYM.

This Routine Requires:

  1. Timer

  2. Bodyweight

List of Exercises:

  • 3 rounds

  • 1 minute AMRAP per exercise (As Many Reps As Possible)

  1. Groiners

  2. Judo Push-Up

  3. Alternating Cross Body Toe-Touch

  4. Alternating Single-Leg Superman

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

  • Little to NO REST between sets

  • You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

There are a couple different ways you can do this routine.

  • Perform each exercise for 1 set and then start over. (Complete 3 rounds)

  • This routine can be done 3 – 4 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.
This was the first full body routine that tried of yours and i was dying by the end of it! My core was burning and i loved doing the judo push ups. It was the first time i even tried them but on every round when it was time i got super excited, like hell yeah time for judo push ups!