Here’s a workout challenge to boost your fat burn

Weekend Workout ChallengeWhat better way to kick off a weekend than with a fun little workout challenge?

(I hope when you read the above sentence you added an evil little snicker when you got to the word “fun.”)

This is a challenge I offered the members of my private Facebook coaching group this weekend.

It’s a descending ladder workout. Those are done by starting with 10 reps and then working your way down to 1 rep for each exercise.

This workout includes:

Squat jumps (modify to regular squats if you don’t want to jump)
Suicide pushups (or you could hold a plank and tap your opposite shoulder with your hand, switching sides)
Leg lifts (or crunches to modify)
Burpees (you can modify these by putting your hands on a bench instead of a floor before you leaping backward)

NO worries — there’s a video sampler of the four exercises below.

To do this workout, warm up thoroughly by doing a cardio exercise (treadmill, elliptical, jump rope, etc.) for at least 5 to 10 minutes.

Then you would do:

10 squat jumps (or modified version)
10 suicide pushups (or modify)
10 leg lifts (or crunches)
10 burpees (your level)


9 squat jumps
9 suicide pushups
9 leg lifts
9 burpees


until you reach 1 rep of each.

Be sure to return your heart rate to normal by doing light cardiovascular exercise (walking, easy elliptical, etc.) for at least 5 minutes.

IMPORTANT: This assumes a basic level of fitness — you’ve been working out regularly for the past couple months — and no injuries. If something hurts, don’t do it.

Here’s a video sampler of the workout. This is me actually DOING the workout, so yes, I look a little ruffled, LOL 🙂

Try it and let me know what you think!

Wendy Watkins

About Wendy Watkins

Wendy Watkins is a Bangor-based personal trainer, fitness coach, studio owner, and writer/editor. She is the author of The Complete Idiots Guide to Losing 20 Pounds in 2 Months. Visit her website at