This workout is a tough one! It’s an intense workout that alternates cardio burst moves with repetition based exercises. This is a great, and effective way, to build lean muscle while also burning fat. We love workouts like this because they boost your metabolism, and even if you are worn out, you also feel great when you are done. 

Beginner: 10 reps, 30 second timed intervals
Intermediate: 15 reps, 45 second intervals
Advanced: 20 reps, 30 second intervals

*High Knees and Mountain Climbers are timed intervals

1. High Knees
2. 1 Leg Lifted Bridge (right)
3. Mountain Climber
4. 1 Leg Lifted Bridge (left)
5. High Knees
6. 1 Leg Jumping Pushup (alternating legs)
7. Mountain Climbers
8. Heel Tap Abs
9. High Knees
10. Supergirl
11. Mountain Climber
12. Lunge to Warrior III (right)
13. High Knees
14. Lunge to Warrior III (left)

Your going to have to let it hurt, let it suck!

Source: By @stephaniefitmarie

The harder you work the better you will look.

Source: By @stephaniefitmarie

Bonus workout

Your appearance isn't parallel to how heavy you lift, it's parallel to how hard you work

Source: By @stephaniefitmarie

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