Mad Fat Burning Workout With Crazy Burpee 23 Minute Home Exercises For Strength And Cardio Endurance Level 3


There is a Burpee version that is not for every day, in this workout. If you have any concerns, exchange the jump on the chair with knees to chest jump, it’s shown in the video below. Also, if you feel tired while you do the exercise, finish it with modification.

For new readers: we train for a long time and if you haven’t worked out up to now, it’s not a good idea to start with the exercises below. Start with the 90 day challenge in which every other day the exercises get harder. After you finish it, start to do the programs I post every week.

If your goal is to lower body fat and to shape up your body, try to count calories ๐Ÿ™‚

This workout has an easier version.

Circuit workout, 2 rounds are filmed, if you want do 3.

1. Burpee chair jump โ€“ 15
2. Pull over โ€“ 15
3. Weighted jump lunge LEFT โ€“ 15
4. LEFT side raise – RIGHT jump an knee to abs โ€“ 15
5. LEFT leg side raise โ€“ 30
6. New style high knees โ€“ 30
7. Low-high plank โ€“ 15
8. Weighted jump lunge RIGHT โ€“ 15
9. RIGHT side raise – LEFT jump and knee to abs โ€“ 15
10. RIGHT leg side raise โ€“ 30
11. New style high knees โ€“ 30
12. ABS – ALT heel touch โ€“ 30
13. Row LEFT side โ€“ 15
14. Row RIGHT side โ€“ 15
15. Goblet squat + press up โ€“ 15

Which exercise was most difficult for you?
Burpee chair jump and new style high knees for me.


  1. Katerina Naumova 4 February, 2015 at 14:54 Reply

    Yesterday was a sunny day so I walked a lot and I was a bit tired when I started this workout. The first round was hard, I didn’t think I could do another. At the end of the second round I felt much better and I did 3 rounds in the end. I am afraid to jump on the chair with both feet, so I do something that looks like a very quick step up ๐Ÿ™‚ In round 2 and 3 I added a tuck jump when I got off the chair.
    Burpee chair jump was very challenging for me, I had to stop a lot! The burn was also brutal while doing weighted jump lunge and rows.
    I was very happy to finish this workout ๐Ÿ™‚

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