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Thank you for watching. In this video I show you how to do a series of workouts at a fast pace helping to shed pounds of fat while building muscle. This is a great workout that you can do anywhere! Get your water bottles and lets get started!


Workout Guideline:


Push-Up  10 Reps
Burpee  10 Reps
Squat with Side Leg Lift  10 Reps
Burpee  10 Reps
Side Plank with Dip  10 Reps
Burpee  10 Reps


Complete each exercise back to back with no rest. Rest 90 seconds then repeat. Try to get up to 6 rounds! Comment below how many you were able to do!

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Join the discussion 11 Comments

  • Lynette says:

    What kind of shoes are you wearing in today’s workout Wednesday? I love them!

  • Lori says:

    Burpee’s are great to get your heart rate up for sure. I need more practice. Seems like I jump in and out with two hops instead of one. I am guessing I need to pull my stomach in tigher to get it in one jump.

  • 6 rounds done!! Great, quick productive workout.
    Thank you!!
    Kelsey Cherne

  • Tania says:

    Definitely need to get this one down. Burpees are a killer but so awesome as a full body exercise. Looking forward to the challenge. Flavia where do you get your workout clothing? I’m in Australia and we just don’t have some of the lovely tops you wear.

  • Hi Flavia,

    I love how simple your workouts are. I use to go to the gym almost every day. I now do my workout anywhere like my living room floor watching the Voice or one of my favorite programs. I especially like your burpee to get the metabolism going and how you simplify your program with 10 reps that anybody can do. Thanks so much!!!

  • Ursula Perez says:

    Loved it in 24 Minutes 6 rounds 🙂 Soaking wet and felt I got a great cardio workout, thanks Flavia

  • Michelle K says:

    Great workout! My gym was unexpectedly closed because of power issues last night. I stayed at home and did this challenging workout. You have no idea how much it meant to have a great workout option available. I got in the zone and did 9 rounds in 30 min. That was a lot of burpees! Thanks for sharing!

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