This Workout Simultaneously Burns Fat & Tones

This Workout Simultaneously Burns Fat & Tones

at home HIIT workout

This workout routine comes to us from Uplift Studios instructor and soccer player Kendall Khanna. The circuit is all about fast-paced, heart pumping exercises that simultaneously burn fat and build strength. For maximum results, do this workout 3 times per week. 

 

 

Kendall's High Intensity Workout 

Perform each exercise for 10 reps, 2-3 times 

Sumo Squat Jump  

Targets: inner thighs & glutes 

Start in a neutral standing position. Jump to a deep squat, lowering your butt with your toes turned out. Jump back to standing. Repeat 10 times, then jump to the sumo squat and pulse up and down 10 times. Repeat this whole circuit 3 times to target your inner thighs and glutes.  

sumo squat home workout ideas

sumo squat at home workout

sumo squat at home workout

Karate Lunge Jump 

Targets: glutes, hamstrings & core 

Start in a neutral standing position. Step into a backwards lunge with your left leg, and then come back up to standing, lifting your right leg into kick. Think of the kick as a punch and lead with your heel. Add a jump with the kick to increase the cardio. Repeat 10 times on each leg. 

karate jump at home workout routine

karate jump at home workout routine 

karate lunge jump at home workout routine

karate lunge jump at home workout routine

Box Step UWith Jump 

Targets: abdominals, shoulders & glutes

Using a box, a bench or stool, step up onto the box with your right leg. Step back off the box with your right leg, then jump back to a plank position, and quickly return back up to standing. Repeat 10 times and then switch the step-ups to the left leg. Repeat reps as quickly as possible to increase cardio.  

 box step up with jump at home workout routine

box step up with jump at home workout routine

box step up with jump at home workout routine

box step up with jump at home workout routine

box step up with jump at home workout routine

Push UTPlank Jack  

Targets: triceps, shoulders & abdominals 

Start in a high plank position, and lower your entire body at once with your elbows going straight back, gliding along your rib cage. Before your body touches the floor, push back up into a high plank. Maintaining the plank position, jump both feet out and back in simultaneously. Repeat this entire exercise 10 times.  

 

push up to plank jack at home workout routine

push up to plank jack at home workout routine

push up to plank jack at home workout routine

 push up to plank jack at home workout routine

push up to plank jack at home workout routine

Star Jump  

Targets: quads & glutes 

Start in a standing position. Jump up while swinging with your legs wide and arms out, into a five point star position. Make sure your legs come back together and arms come back down before you land. Drop your butt into a squat when you land and then jump again.   

 

 star jump at home workout routine

 star jump at home workout routine

star jump at home workout routine


Kendall Khanna is an athlete and trainer at Uplift Studios in NYC. She loves incorporating elements of tennis, gymnastics and soccer into her clients' workouts.