The most successful and fastest way to build muscle and burn calories is to do a full body workout. Losing fat cannot be isolated to one particular place. It is through good diet and exercise that weight will be lost all over the body. You can isolate muscle tone, and you can get the most for your efforts from a workout that incorporates a variety of muscles and works the cardiovascular system as well. What follows is a simple intense workout you can do anywhere, anytime and your whole body will work hard!

HIGH INTENSITY INTERVAL TRAINING. Increase your heart rate; work a variety of muscle groups together. The key is to not do the same thing everyday, but change up the exercises. I have included a basic full body workout. I also have included how to change it up and still be just as effective.

After a nice warm up and stretching do the following

12 minutes of work

15 Thrusters (the heavier the weight, the more challenging) 15 Butterfly Sit-ups 10 Push-ups

Repeat until time is up
Day 2. warm up, stretch, and get your blood flowing

12 minutes of work

15 Burpees 15 Air Squats 10 Tricep Dips

Repeat until time is up
Use a variety of combinations with just 6 different movements. Regardless of how you stack them, you will get full bodywork out. Challenge yourself by adding heavier weight to the thrusters and adding some weight to the air squats.

Thrusters Instructional Video: https://www.youtube.com/watch?v=AmshlQtCHrw

Burpee Instructional Video: https://www.youtube.com/watch?v=rg0f_LYhqQA

Butterfly Sit- up Instructional Video: https://www.youtube.com/watch?v=_HDZODOx7Zw (if you do not have an abmat, you can simply use a rolled up towel, or you can do without it completely

Air Squat Instructional Video: https://www.youtube.com/watch?v=xDdSZmWNYQI

https://www.youtube.com/watch?v=Eh00_rniF8E (full push up)