Hey Jolt
Hey Jolt

Brutal Body Burn

Level: Intermediate
Time: 40 mins
Equipment needed: None

You don't need fancy equipment to feel this burn. All you need is the will to keep moving when your limbs feel like giving up.

When it comes to finding a solid full-body workout in the comfort of your own home, look no further than this 40 minute scorcher.

Brutal Body Burn

Level: Intermediate
Time: 40 mins
Equipment needed: None

You don't need fancy equipment to feel this burn. All you need is the will to keep moving when your limbs feel like giving up.

When it comes to finding a solid full-body workout in the comfort of your own home, look no further than this 40 minute scorcher.


Workout Overview

Burpee

Burpee
3 sets of 10 // Rest 30 sec between sets // Rest 1 min after exercise


Freehand Jump Squat

Freehand Jump Squat
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
4 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Side Plank

Side Plank
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Scissor Kick

Scissor Kick
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
2 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Side Plank

Side Plank
3 sets // Duration: 45 sec // Rest 20 sec between sets


Scissor Kick

Scissor Kick
3 sets // Duration: 45 sec // Rest 20 sec between sets


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
4 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise



Workout Overview

Burpee
Burpee

3 sets of 10 // Rest 30 sec between sets // Rest 1 min after exercise


Freehand Jump Squat
Freehand Jump Squat

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

4 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Side Plank
Side Plank

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Scissor Kick
Scissor Kick

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

2 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Side Plank
Side Plank

3 sets // Duration: 45 sec // Rest 20 sec between sets


Scissor Kick
Scissor Kick

3 sets // Duration: 45 sec // Rest 20 sec between sets


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

4 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Start Workout

1. Burpee

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


2. Freehand Jump Squat

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


3. Bodyweight Reverse Lunge

Rep Count: 10 reps
Set Count: 4
Rest: 20 seconds
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


4. Push Up

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


5. Plank

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


6. Side Plank

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body. 2. Engage your abdominal muscles, drawing your navel toward your spine. 3. Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position. 4. After several breaths, inhale and return to the starting position.


7. Scissor Kick

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. 3. Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). 4. Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. 5. Repeat for the recommended amount of repetitions.


8. Freehand Jump Squat

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


9. Push Up

Rep Count: 10 reps
Set Count: 2
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


10. Plank

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


11. Side Plank

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body. 2. Engage your abdominal muscles, drawing your navel toward your spine. 3. Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position. 4. After several breaths, inhale and return to the starting position.


12. Scissor Kick

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. 3. Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). 4. Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. 5. Repeat for the recommended amount of repetitions.


13. Bodyweight Reverse Lunge

Rep Count: 10 reps
Set Count: 4
Rest: 20 seconds
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.