30 minute Fat Burner:

Equipment needed: foam roll, tubing or cable-based machine, hand weights, stability ball

Where it can be performed: at home, in the park, at the gym

A tremendous amount of calorie burning can be done in 30 minutes. With stabilization training, you can burn close to 40 percent more calories because it requires more muscle to complete the activity. This type of shortened workout can be a calorie crusher.

Start with foam rolling of potentially tight areas. These foam rolling exercises shouldn’t take more than five minutes.

• Start with a short cardio burst for 5 minutes to get raise your heart rate a bit. If you can’t make it to the gym, cardio can be done at home. If you don’t have cardio equipment at home, you can use steps, begin with step-ups for 5 minutes or take a quick couple of laps around the house. If you made it to the gym, hop on a piece of cardio equipment for 5 minutes.
•  Stretch major muscles that might be tight such as the calves, hip flexors and lats. Hold each stretch for 30 seconds. This portion of the workout should take about 3-4 minutes. 
• Move on to the resistance training! Begin with a Lunge to Curl with Overhead Press. You’ll need small hand weights to perform the exercise. This exercise works the entire lower body, biceps, abs, back, and shoulders. 
• Next, do a Squat to Row. You’ll need a piece of tubing or a cable-based machine. If your doing this  routine at home, place the tubing around a solid piece of furniture that can hold the tubing steady and be stable enough to withstand the resistance of you pulling on the tubing. Generally the legs on a dining room table will work or placing the tubing around a fence pole in the front or backyard will provide the necessary stability and resistance. This exercise works the lower body, abdominals, and major muscles of the back. 
• Next Stability Ball Dumbbell Chest Press. You will need a stability ball and hand weights. This exercise works the abs, glutes, back muscles, chest, and triceps.
• The last exercise is a Single-leg balance with triceps extension. You can use either tubing placed around a sturdy object set up higher than your shoulders, or a cable-based machine. Switch balance legs on the next round of the exercise circuit to make sure both legs are getting an equal workout.

Sets: 2-5 

Repetitions: 12 

Perform 12 repetitions of each exercise in a circuit two to three times based on time. Move quickly from one exercise to another and depending on your level of fitness, you should be able to perform 3-5 sets of this circuit routine within 15 minutes.  

Exercise is no longer an option for most people, but a necessity to live a better life. Realistically, everyone has 15-30 minutes their busy schedule’s  to get a great workout in – even if making it to the gym is not an option. This workout is quick, packed full of calorie burning exercises and built so it can be performed anywhere. Use this workout yourself or share with a friend – either way – keep moving!