Do you have 30 minutes and want to get a solid workout in? BURN some calories? Of course you do!
First let’s warm up for 3 minutes…march or jog in place. Mix it up with some jumping jacks.
Ready to go? This is a tough one! Take a sip of water and let’s roll!
Do the following 10 exercises in a row, no break in between:
1. 25 squats
2. Jog up/down a flight of stairs 10 times.
3. 15 push ups
4. 30 second wall sit
5. 25 jumping jacks
6. 30 second plank
7. 25 Burpees
8. 30 second wall sit
9. 15 push ups
10. Finish off with 50 crunches
Take a 1 minute break and repeat it 1-2 times!
modify if necessary!
What do you think? Are you up for the challenge? This will definitely get the BURN on!
“You’ve got to say, I think that if I keep working at this and want it badly enough I can have it. It’s called perseverance.” -Lee Iacocca
33 users commented in " Challenge-Get the Burn On! "
Follow-up comment rss or Leave a TrackbackI’m up for a good challenge. Thanks Mark!
I may be able to complete it once. Twice is pushing it. I’ll let you know in about an hour (I have to finish a small project due today that I’m procrastinating on…hehe).
Ok. So I think I need to play with you another day when I’m a little more fit!! I’ll have to use this as a fitness check I think.
First of all.. that is a ROCKIN’ pic. So appropriate.
Second.. my body burns just reading the list of exercises.
I don’t think I could ever keep up with you my friend.
😉
@Blake, Great job Blake!
@Diana, once is great!
@Diana, Keep it for a rainy day…modify if needed.
@Strong One, Oh brother you can hold your own…no doubt!:)
I’m feeling the burn just reading your post! I’ll give it a whirl…
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@Juicebox.mom, God luck!
Always up for a new challenge!! Thanks 🙂
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@eatingbender, thanks you!
I like this! I may need to modify it abit (pushups, plank) but it sounds like a fantastic fatburning workout. I’m willing to give it a try tomorrow. I’ll post back & let you know how I do, ok? Thanks alot for sharing this.
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@Katschi, great modification!
I love your blog….I NEED your blog. I get so wound up in kids, the house, errands, carpools, etc that I have gotten really out of shape. as an ex-kickboxer, I hould kow better.
I am following you on Twitter and have just put up a new blog that you might like.
I’ll be back.
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@bedsidetalesman,Thanks for stopping by!
1. 5 squats
2. 2 flight of stairs 1x
3. 10 push ups
4. 30 second wall sit
5. 25 jumping jacks
6. 5 second plank (LOL!)
7. 2 Burpees
8. 30 second wall sit
9. 4 push ups
10. 4 crunches
Getting there … slowly! Thanks for the challenge. Going to try again tomorrow!
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DaDivaStreet, Fantastic! Stay strong!
I need to be in because I avoid the burpees like the plague.
my husband needs to be in because he just said WHATS A BURPEE (!!)
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@Miz, Get him in! 🙂
Hey Mark!
I remember something like this from a while ago – and I DO remember it was a killer! I’ll get this in sometime later this week. Thanks (in advance) – for making me get up and get moving!
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@Lance, Yes similar with a twist!
You are brutal!!! Can’t I just sit in the sauna for the burn??
Didn’t know what a burpee is! Had to go read up. Sounds like a tough workout. Gotta rearrange my garage to do the wall sits and change the stairs for jump rope and I’d do it!
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I will try this when I’m not sick–it is winter, so the colds are here!
I have learned so much from you too mark! Thanks. 🙂
Ummmm…. that picture is scary in a cool way! Great workout – except for the burpees. HATE BURPEES. I will replace them with something else. 🙂
Sounds like a great burn! Thanks for this.
Mark,
I’m going to give this a try tonight. Usually do my minutes on a treadmill so I’ll get this burn going instead.
At my fitness class yesterday (first one in about 20 years!), we did a plank using a stability ball. I think the fitness instructor trained with the Marquis de Sade. Whatever you do, do not make me laugh today! It is way to painful.
I like this as a travel work-out option. I might actually try this next time I’m on the road in a hotel room. Thanks!
That sounds really intense Mark (in a good way). I have a strong lower body but I need to work on my upper body strength.
I modified it because I am a weenie…
3× 25 squats with barbell
3× 10 sets of stairs (walked up & down)
3× 30 second wall sits (Geeeeeees)
3× 30 wall pushups
30 reverse ab crunches
Kicked. My. Butt! Thanks Mark!
@Dr. J, Your kind of work out! 🙂
@Rachel/Fit Mom, burpees might be the burn you are looking for! 🙂
@Munchkins and Music,Thank you…feel better! 🙂
@FatFighter,Nobody likes burpees! 🙂
@Sagan,Thanks Sagan!
@Tom Rooney,Good luck!
@Urban Panther,Good for you! A good sore :).
@Jolene,Great idea!
@Marelisa,Thanks for your feedback!
@Katschi, Fantastic job!!
I see shades of CrossFit here LOL! Nice workout!
@Keylaus, It is!
tear up the gym membership – this is great!
@matt, Thanks!
[…] Mark Salinas site has a great post with a really hard exercise routine https://marksalinas.com/2008/11/18/challenge-get-the-burn-on/ […]
Great stuff here! I am going to try this…I like to “mix it up” up and add different things to my work out…
@caroline, Thanks!
Just reading on the guidelines, I can feel my heart beat bumping fast and sweating!
Wow, that sounds like a hard workout. Hmmm, maybe I should try it. 😉