Workout Combos
High-Impact
Low-Impact
10 min
60/20
- Burpees
- Mountain Climbers
- Jump Squats
- Jumping Lunges
- Push-Up + Jump
- High-Knee Sprint in Place
- Plank Twist
- Jumping Jacks
- Squat + Arm Throw
- Finish Strong — Burpees Max
10 min
60/20
- Burpees (No Jump)
- Mountain Climbers
- Controlled Squats
- Reverse Lunges
- Push-Up + Knee Lift
- High-Knee March
- Plank Shoulder Tap
- Arm Jacks
- Squat + Torso Twist
- Finish Strong — Plank Knee Tucks
Interval Timer
01:00
Round 1/10 — Work
Tip: Keep your heart rate at 70–85% max for fat burn.
4-Week Schedule
Recommendation: 4 workouts/week, alternate between combos.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | High-Impact | Rest | Low-Impact | Rest | High-Impact | Low-Impact | Rest |
| 2 | Low-Impact | Rest | High-Impact | Rest | Low-Impact | High-Impact | Rest |
| 3 | High-Impact | Rest | Low-Impact | Rest | High-Impact | Low-Impact | Rest |
| 4 | Low-Impact | Rest | High-Impact | Rest | Low-Impact | High-Impact | Rest |