General instruction: Complete one set, move to the next exercise creating a circuit.
During exercise, if you feel any abnormalities or unusual pain, please stop the exercise immediately and contact us. 

Beginner level – 3 sets. | Intermediate Level – 5 sets. | Pro level – 7 sets.



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  1. Stand upright with your feet together and your arms by your sides.
  2. Jump up, splitting your feet out to the sides.
  3. Simultaneously swing your arms up to the sides in an arc over your head.
  4. Reverse the direction of the movement back to position and repeat for 30 seconds.
* • JUMPING LUNGES (10 Reps)
  1. Stand upright with your feet split front to back.
  2. Lower your body toward the floor, bending at the hips, knees and leaning your torso slightly forward with your weight on the front leg.
  3. Push off the front foot and jump up off the floor.
  4. Land in a lunge position and quickly repeat.
  5. Complete all reps on one side before switching to the other side.
* • MARCH STEPS (40 Sec)
  1. Stand straight with your elbows bent at a 90 degree angle and your feet hip width apart.
  2. Bring your right elbow forward at the same time as you bring your left knee up.
  3. Repeat on the opposite side and keep alternating sides until set is complete.
Monday - 3
* • HIGH KNEES (30 Sec)
  1. Stand upright with your feet together and your arms by your sides.
  2. Run on the spot raising your knees as high as possible each step.
  3. Rapidly switch feet and use your arms as if running for 30 seconds.
* • CALF RAISES (16 Reps)
  1. Stand upright with hands straight to the wall, feet on the floor or a step.
  2. Come up onto your toes, raising your heels off the floor as you can and the drop your heels, execute 14 reps.
* • JUMP SQUATS (14 Reps)
  1. Stand upright with your arms straight by your sides.
  2. Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward.
  3. Land in semi-squat to absorb and repeat the jump. Execute 14 reps.
Monday - 6

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