Intensive Fat Burning exercise consist of 3 levels Easy, Normal and Hard mode. Easy mode for beginners, Normal mode for intermediates and Hard mode for hardcores. Repeat 3 rounds. List of moves as per below.
Pembakaran lemak intensif mempunyai 3 peringkat iaitu peringkat mudah, biasa dan sukar. Peringkat mudah untuk yang baru bermula, peringkat normal untuk yang pertengahan dan peringkat yang sukar untuk peminat yang ‘hardcore’. Ulang 3 kali senaman ini. Senarai senaman seperti di bawah.

Easy mode 20s Work, 10s Rest.
1. Push Up
2. In & Out Squat
3. Spider plank
4. Burpee
5. Running Climbing

Normal mode 20s Work, 20s Active Rest
1. Push Up, Active Rest: High Knee Run.
2. In & Out Squat, Active Rest: Butt Kick.
3. Spider plank, Active Rest: Jumping Jacks.
4. Burpee, Active Rest: Jumping Jacks.
5. Running Climbing.

Hard mode 30s Work, 20s Active Rest
1. Push Up, Active Rest: High Knee Run.
2. In & Out Squat, Active Rest: Butt Kick.
3. Spider plank, Active Rest: Jumping Jacks.
4. Burpee, Active Rest: Jumping Jacks.
5. Running Climbing.

Happy Workout and have a nice weekend
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