Calorie-Burn Challenge
Your mission, should you choose to accept it, is to burn as many calories as you can in one week, and maybe even lose a bit of weight in the process!
This challenge can be done by absolutely anyone provided that there's no medical reason you can't use a skipping rope and get your heart rate up.
Always listen to your body. Go at your own pace! You can always repeat this challenge if you find it too hard. Once you see your progress, you'll feel super proud of yourself!
Happy challenge :)
Julie Guery
Sports coach
Week 1 - One week, one challenge!
Ready to burn maximum calories? We've rustled up a little cardio challenge with some strength work too! Good luck :)
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01. Squats, plank and press-ups (30 min)
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01
Jogging on the spot (5 min)
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02
Basic jumps with your skipping rope (1 min)
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03
Squats (30 sec)
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04
Shuffle squats (30 sec)
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05
Basic jumps with your skipping rope (1 min)
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06
Recovery (90 sec)
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07
Hand plank (30 sec)
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08
Jumping switch climbers (30 sec)
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09
Basic jumps with your skipping rope (1 min)
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10
Recovery (90 sec)
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11
Press-ups (30 sec)
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12
Slow mountain climbers (30 sec)
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13
Basic jumps with your skipping rope (1 min)
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14
Recovery (90 sec)
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15
Forward fold (45 sec)
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16
Back stretch (45 sec)
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17
Quads stretch (2 x 30 sec)
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18
Hamstring stretch (45 sec)
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19
Side stretch (60 sec)
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20
Child's pose (45 sec)
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21
Downward facing dog (30 sec)
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22
Glute stretch (2 x 30 sec)
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23
Supine twist (60 sec)
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24
Breathing (2 min)
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02. Lunges, plank and press-ups (30 min)
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01
Jogging on the spot (5 min)
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02
Basic jumps with your skipping rope (1 min)
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03
Lunges (30 sec R&L)
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04
3-step lateral runs (45 sec)
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05
Basic jumps with your skipping rope (1 min)
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06
Recovery (90 sec)
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07
Hand plank (30 sec)
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08
Jumping switch climbers (30 sec)
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09
Basic jumps with your skipping rope (1 min)
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10
Recovery (90 sec)
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11
Press-ups (30 sec)
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12
Slow mountain climbers (30 sec)
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13
Basic jumps with your skipping rope (1 min)
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14
Recovery (90 sec)
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15
Forward fold (45 sec)
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16
Back stretch (45 sec)
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17
Quads stretch (2 x 30 sec)
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18
Hamstring stretch (45 sec)
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19
Side stretch (60 sec)
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20
Child's pose (45 sec)
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21
Downward facing dog (30 sec)
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22
Glute stretch (2 x 30 sec)
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23
Supine twist (60 sec)
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24
Breathing (2 min)
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03. Calorie-Burn Challenge #1 (34 min)
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01
Jogging on the spot (5 min)
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02
Basic jumps with your skipping rope (1 min)
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03
Squats (30 sec)
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04
Shuffle squats (30 sec)
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05
Basic jumps with your skipping rope (1 min)
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06
Recovery (90 sec)
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07
Lunges (30 sec R&L)
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08
3-step lateral runs (45 sec)
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09
Basic jumps with your skipping rope (1 min)
-
10
Recovery (90 sec)
-
11
Jumping switch climbers (30 sec)
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12
Hand plank (30 sec)
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13
Basic jumps with your skipping rope (1 min)
-
14
Recovery (90 sec)
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15
Press-ups (30 sec)
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16
Slow mountain climbers (30 sec)
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17
Basic jumps with your skipping rope (1 min)
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18
Recovery (90 sec)
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19
Forward fold (45 sec)
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20
Back stretch (45 sec)
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21
Quads stretch (2 x 30 sec)
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22
Hamstring stretch (45 sec)
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23
Side stretch (60 sec)
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24
Child's pose (45 sec)
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25
Downward facing dog (30 sec)
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26
Glute stretch (2 x 30 sec)
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27
Supine twist (60 sec)
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28
Breathing (2 min)
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04. Squats, plank and press-ups (32 min)
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01
Jogging on the spot (5 min)
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02
Basic jumps with your skipping rope (1 min)
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03
Block 1: Squats (30 sec)
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04
Block 1: Shuffle squats (30 sec)
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05
Block 1: set 2 (60 sec)
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06
Basic jumps with your skipping rope (1 min)
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07
Recovery (90 sec)
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08
Block 2: Hand plank (30 sec)
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09
Block 2: Jumping switch climbers (30 sec)
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10
Block 2: set 2 (60 sec)
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11
Basic jumps with your skipping rope (1 min)
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12
Recovery (90 sec)
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13
Block 3: Slow mountain climbers (30 sec)
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14
Block 3: set 2 (60 sec)
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15
Block 3: Press-ups (30 sec)
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16
Basic jumps with your skipping rope (1 min)
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17
Recovery (90 sec)
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18
Forward fold (45 sec)
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19
Back stretch (45 sec)
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20
Quads stretch (2 x 30 sec)
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21
Hamstring stretch (45 sec)
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22
Side stretch (60 sec)
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23
Child's pose (45 sec)
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24
Downward facing dog (30 sec)
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25
Glute stretch (2 x 30 sec)
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26
Supine twist (60 sec)
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27
Breathing (2 min)
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05. Lunges, plank and press-ups (33 min)
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01
Jogging on the spot (5 min)
-
02
Basic jumps with your skipping rope (1 min)
-
03
Block 1: Lunges (30 sec R&L)
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04
Block 1: 3-step lateral runs (45 sec)
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05
Block 1: set 2 (90 sec)
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06
Basic jumps with your skipping rope (1 min)
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07
Recovery (90 sec)
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08
Block 2: Hand plank (30 sec)
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09
Block 2: Jumping switch climbers (30 sec)
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10
Block 2: set 2 (60 sec)
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11
Basic jumps with your skipping rope (1 min)
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12
Recovery (90 sec)
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13
Block 3: Press-ups (30 sec)
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14
Block 3: Slow mountain climbers (30 sec)
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15
Block 3: Set 2 (60 sec)
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16
Basic jumps with your skipping rope (1 min)
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17
Recovery (90 sec)
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18
Forward fold (45 sec)
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19
Back stretch (45 sec)
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20
Quads stretch (2 x 30 sec)
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21
Hamstring stretch (45 sec)
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22
Side stretch (60 sec)
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23
Child's pose (45 sec)
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24
Downward facing dog (30 sec)
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25
Glute stretch (2 x 30 sec)
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26
Supine twist (60 sec)
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27
Breathing (2 min)
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06. Calorie-Burn Challenge #2 (40 min)
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01
Jogging on the spot (5 min)
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02
Basic jumps with your skipping rope (1 min)
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03
Block 1: Squats (30 sec)
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04
Block 1: Shuffle squats (30 sec)
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05
Block 1: round 2 (1 min)
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06
Basic jumps with your skipping rope (1 min)
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07
Recovery (90 sec)
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08
Block 2: Lunges (30 sec R&L)
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09
Block 2: 3-step lateral runs (45 sec)
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10
Block 2: round 2 (90 sec)
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11
Basic jumps with your skipping rope (1 min)
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12
Recovery (90 sec)
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13
Block 3: Jumping switch climbers (30 sec)
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14
Block 3: Hand plank (30 sec)
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15
Block 3: round 2 (60 sec)
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16
Basic jumps with your skipping rope (1 min)
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17
Recovery (90 sec)
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18
Block 4: Press-ups (30 sec)
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19
Block 4: Slow mountain climbers (30 sec)
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20
Block 4: round 2 (60 sec)
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21
Basic jumps with your skipping rope (1 min)
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22
Recovery (90 sec)
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23
Forward fold (45 sec)
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24
Back stretch (45 sec)
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25
Quads stretch (2 x 30 sec)
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26
Hamstring stretch (45 sec)
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27
Side stretch (60 sec)
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28
Child's pose (45 sec)
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29
Downward facing dog (30 sec)
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30
Glute stretch (2 x 30 sec)
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31
Supine twist (60 sec)
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32
Breathing (2 min)
Here's the first workout in this challenge!
It consists of squats, plank and press-ups: 3 blocks of work, 2 exercises per block to be done just once.
The recovery time between each block is 90 seconds, but you can shorten it to 1 minute based on your fitness levels!!
Good luck and happy challenge!
This challenge ramps up the intensity, so I recommend starting off gently while you learn the exercises.
The main thing with this workout is how long you spend on it. Don't worry about missing the odd rep
Here's the second workout in this challenge, with one small change to the lower body.
There are no squats today, but we'll be doing lunges and skaters to boost your cardio and burn as many calories as possible!
Enjoy your workout!
Let us know what you think :)
You're going to feel the burn! Adapt the workout if needed and remember to keep drinking :)
The main thing with this workout is how long you spend on it. Don't worry about missing the odd rep
The third workout of this challenge is a full-body workout with a big focus on the lower body.
Hang on tight! Keep up the good work :)
Feel free to adapt the recovery time based on your fitness.
The main thing with this workout is how long you spend on it. Don't worry about missing the odd rep
Session 4! Ready?
We've doubled the number of blocks. That means you're doing two rounds of each block. You'll find this workout much more intense. Take the time to recover between sets.
Enjoy your workout!
This is a more intense workout, so keep listening to your body. Do what you can and keep up the energy levels!
The main thing with this workout is how long you spend on it. Don't worry about missing the odd rep
This is the fifth session from this challenge, with three blocks of work comprising lunges, plank and press-ups. You're going to do each block twice!
Good luck!
Take the time to do the exercises properly! Shorten the recovery time to 1 minute if it's too long for you :)
The main thing with this workout is how long you spend on it. Don't worry about missing the odd rep
This is the last push! Hang on tight!
This is the hardest session of the week, with 4 blocks of work to be done twice.
We'll be pairing squats with lunges, press-ups, planks and plenty of cardio work!
Have a great workout and enjoy your recovery day tomorrow!
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Take the time to do the exercises properly! Shorten the recovery time to 1 minute if it's too long for you :)
The main thing with this workout is how long you spend on it. Don't worry about missing the odd rep
Coach advice
Julie Guery
Sports coachWant to move with Decathlon Coach? ;)
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