Here’s a bodyweight Challenge Fat Loss workout from my friend Shawna Kaminski.

This workout is perfect for beginners through to advanced people.

Set-up your timer using the following guidelines:

Advanced –  40 seconds work/10 seconds rest

Intermediate – 30 seconds work/10 seconds rest

Beginner – 20 seconds work/10 seconds rest

Then get ready to hit these cheeky monkeys:

  • Cross body mountain climber
  • Prisoner reverse lunge
  • Double jump burpee
  • Over head 1.5 squat
  • Get up
  • Sit out or mountain climber
  • Plank alternate leg lift

See if you can manage 5 rounds and rest as much as you need to between rounds.

Here’s Shawna explaining the exercises in more detail.

[youtube id=”tbFS7GDq8wg” width=”600″ height=”350″]

However, if you’re in a rush here’s the exercise photos and descriptions, which Shawna has given me :)

#1 Cross Leg Mountain Climber

-High plank position (you don’t need dumbbells), cross the leg under the body to opposite elbow

#2 – Prisoner Reverse Lunge

-Hands on the head and squeeze elbows back

-Step back with one foot, drop knee to the floor

-Maintain 90 degree angle at the ankle, knee and hip

-Return to standing by stepping up on front heel

-Repeat on the other side

#3 – Double Jump Burpee

-Standing position

-Drop hands to the floor, shoot legs back into a high plank

-Squat thrust legs back towards hands and jump, repeat jump

#4 – Over head 1.5 Squat

-Standing position with arms overhead, elbows straight, hands over shoulders

-Squat hips back to 90 degrees or more

-Come up halfway, go back into full squat position

-Stand up, repeat

#5 – Get Up

-Start in high plank position

-Drop to low plank position

-Alternate the arm that ‘gets up’ first

 #6 – Sit Out (or mountain climber)

-Start in a plank like position with knees close to the elbows

-Rotate hips and shoot extended leg to the side, dropping the hip to the floor

-Optional: lift arm

-Bring the leg back to start postion

-Repeat opposite side

 #7 – Plank Alternate Leg Lift

-Plank position

-Lift one leg at a time slowly alternating


For more info about Shawna and her truly amazing Challenge Fat Loss workout program please click HERE.

Plus, you can also download Shawna’s FREE Challenge Fat Loss Report HERE.


Start Your Body Transformation with the FREE 5-Day Flat Belly Challenge now.

Gavin Walsh
Gavin Walsh

A British fitness and fat loss magician that helps men and women lose the jelly from their belly pronto. Gavin is the head coach here at Body Fixers and has been featured in the likes of Men's Health, Women's Health and Men's Fitness, as well appearing on British TV several times with delightful nuggets of fitness and fat loss wisdom.

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