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Female Fitness Tips


Burns: 110 Calories in 10 Minutes.

How To:  Start in squat position with hands on floor in front of you. Hop with your feet back into a pushup position. Bring our feet back into the squat position. Jump up as high as possible from the squat position. Repeat. 1 per minute. Repeat 10x. Key is Speed

Muscles Used: Pectoralis, Triceps, Abs, Glutes, Hamstrings, Quads & Deltoids. 


This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.




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Join the discussion 14 Comments

  • lalitha says:

    so are you saying tht slow speed is the key? because i feel i do around 3 burpees per minute

  • Rabea says:

    1 per minute? Just wanted to clarify if this is your recommendation? Thanks

  • Alicia says:

    i think she means 10x (1 set) per minute

  • Anna says:

    Yes, I think your right. Do burpees for 30 seconds (as many as you can) Then 30 seconds of active recovery (skipping, ab work, ect.)

  • Lori/Souper17 says:

    Love the burpee…I’ll add a push-up a the bottom for a greater challenge!!

  • Diana says:

    Great way to to put in to perspective! Thank you

  • Bill says:

    110 cal for woman of 50 kilos or for man of 80 kilos ?

  • Heather C. says:

    Burpees make me want to cry but man do I feel strong after I complete a set of them!

  • nimo says:

    i think we must do burpees for more than 30sec?

    • Anna says:

      If you feel doing burpees for 30 seconds is not challenging enough you can do 1 minute on/ 1 minute off. These can be done in a HIIT fashion. Here is what Flavia said in the Squat Jump blog post: “LADIES – You won’t be able to do this for 15 minutes. The time suggests that it burns a lot of calories so it is an awesome fat burning exercise.

      Don’t do an exercise for the time anyone tells you to do it, do it until you feel that it is effective. If 20 seconds burns you out, STOP. IF you can do 40 seconds – GREAT! If you do 10 this week, strive for 12 next week.

      These exercises I am putting up on Tuesdays are going towards an exercise library where you can look up an exercise you are unfamiliar with.”
      All the best!
      – Anna, CPT, FF Specialist

  • Be Taller says:

    I really do hope that you will be elaborating more on this issue.

    I am used to a bit more information.

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