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So you’ve finally decided to get into shape and get that tummy flat and booty phat....

The desire to get rid of the old, overweight and unhappy you has become so huge you have to start straight away.

But you don’t know what to do so you automatically go for the easiest option that you THINK will burn that unwanted fat and get you fitter faster….. RUNNING!

But who likes running?

Yes, running is simple you just need a pair of trainers and you’re off. It helps reduce stress and gives you a buzz and also burns calories. But in a busy world we need options that take less time to burn the same amount of calories if not more.

But also here’s a little secret…..

If you add weighted exercise into your routine you burn fat and calories up to 24 hours after exercise. Sound good?

So as suggested here are the 7 exercises that burn more fat than running 



A 70kg person can burn up to 300 calories for every 30 minutes of medium to high intensity rowing. The additional benefit is you are using virtually every single muscle in your body so you burn A LOT of calories. 



Let’s do some simple maths… If every burpee is worth 1.5 calories how many would you have to do to burn 400 calories? Get your iphone calculator out. The answer is 285 burpees… Sounds alot?

Make it easy though.

Do 10 rounds of 25 burpees, resting 30-60 seconds between rounds. That’s a massive 350 calories and you will be done within 15 minutes!


Make sure you're in Bootyfit Leggings when working out.... It's essential hehehhe



Skipping at a rate of 100-120 a minute burns around 13 calories a minute. Mix this with the burpees and you are onto a NO GYM fat burning dream workout.



Basic Crossfit style workouts are great for burning up the excess fat, so here is a simple workout you can do at home.

It’s really easy and honestly it turns your body into a fat burning furnace. The workout is as follows:

  • 5 Squat jumps
  • 10 Mountain climbers
  • 15 Air Squats

The rule is this; complete all 3 exercises [a round] without rest [then rest for 30 seconds and go again]. See how many rounds you can do in 15 minutes 



This is a 4 minute fat blast phenomena. You effectively work at 100% for 20 seconds and rest 10 seconds and continue this format for 8 rounds.

It’s really easy to implement. Just choose a explosive exercise like the burpee, squat jump or box jump for example and follow the 20:10 time split for 8 rounds.

Good luck hehehe...



You’ve probably seen people shaking ropes in your local jump and thought “what are you doing are you crazy“.  

Well shaking those ropes actually burns around 10 calories a minute. Even better your arms, back and abs get a killer workout.



I’ve kept the simplest to last.

Just jog a short distance to an open space and carry out 10-15 sprints covering a distance of 50m per sprint.

You will burn fat twice as fast as any steady boring jog and will feel amazing after.

What’s stopping you? Try at least 2 of these this week… I look forward to hearing what you say ladies.


Linda x


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