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Brandon Carter | Start Here

Full Body Ripper (15 Minute HIIT & Fat Burner Workout)




CALORIE BURN:
~500 MINUTES:
15
DIFFICULTY:
4
EQUIPMENT NEEDED:
Yoga mat, Dumbbells (optional)
WORKOUT TYPE:
Cardiovascular, Abs, Full-Body,HIIT

Supplements used


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Workout Details

Warm Up:

King James's

How to Execute:

  • Bring knees up to chest while pumping arms down

Kings James's

Knees to Elbows

How to Execute:

  • Bring your knee up to the elbow on the opposite side of your body. Repeat for each side.

Knees to Elbows 2.0

Small Arm Circles

How to Execute:

  • Rotate arms forward and backward in small circular motions

Small Arm Circles

Big Arm Circles

How to Execute:

  • Rotate arms forward and backwards in big circular motions

Big Arm Circles

Neck Circles

How to Execute:

  • Rotate neck slowly in a circular motion in both directions

Neck Cirles

Round 1:

Each exercises should be done repeatedly for 20 seconds followed by a 20 second break. 

Dive Bombers

How to Execute:

  1. Start with your hands and feet on the floor with you hips in the air.
  2. Make a "diving" motion with your body.
  3. Your back should be arched and head up in the end position.

Diver Bombers

Supermans

How to Execute:

  1. Start by lying on the floor relaxed and with your arms stretched out in front of you.
  2. Raise your arms and legs off the ground and hold for as long as you can.

Supermans GIF

Lunges

How to Execute:

  1. Start by standing with your feet together.
  2. Kneel forward on one leg until your knee almost touches the ground.
  3. Repeat step #2 with the opposite leg.

Lunges gif

Slide Push Ups

How to Execute:

  1. Start in the push up position
  2. At the bottom of the movement, slide side to side
  3. Slide to the left and right 3-4 times
  4. Return to the starting position.

Slide Push Ups

Stiff Legged Deadlifts

How to Execute:

  1. Start in the standing position with your feet together
  2. Bend at the waist and keep your legs straight (stiff)
  3. Go as far down as you can while keeping your legs and back straight. (you should only be bending at the waist).
  4. Return to the starting position.

Stiff Legged Deadlift

Round 2:

Hold a plank position for 20 seconds between exercises

  • Dive Bombers
  • Supermans
  • Lunges
  • Slide Push ups
  • Half Supermans (description below)
  • Stiff Legged Deadlifts
Half Supermans

How to Execute:

  1. Start either on your knees or in the push up position.
  2. Raise your left leg and right arm at the same time and hold position.
  3. Repeat step #2 for your right leg and left arm.

Half Supermans

Round 3:

Perform Mountain Climbers for 20 seconds between each exercise.


  • Dive Bombers
  • Supermans
  • Lunges
  • Slide Push ups
  • Half Supermans
  • Stiff Legged Deadlifts
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