Bounce Back Fat Blasting Workout

Feeling a little bit… fluffy? I’ll be the first to admit that I enjoyed the holidays thoroughly, indulging way more than I normally do. I don’t stress about a little bloating, water weight, or extra “fluff” because I created timeless memories. Plus, I know how to help my body bounce back quickly!

During the last couple weeks of December I let myself enjoy holiday desserts, champagne, refined carbohydrates full of gluten and cheese, and sometimes sleep in instead of working out. But I’m over it! I started to feel a change in my energy levels, my skin broke out, my productivity dwindled, and my pants felt a little tight. I knew it was time to get back to my normal clean diet, sleep patterns, and workouts. Less than a week back at it and I already notice a difference. My stomach is flatter, my skin glows, and I’m an energizer bunny once again! It’s fair to say I’m hooked on this “fitlife” thang!

If you’re not quite there and need a little extra boost sometimes all it takes is the right workout. When you want to burn lots of calories in minimal time, target your bigger muscle groups! The extra sugar and carbohydrates you ate are stored as glycogen in your body. The best way to deplete them is through a total body work out that also gets your heart rate up. That’s why I designed this Bounce Back Fat Blasting HIIT Workout! It will rev your metabolism, sculpt all your major muscle groups, and turn on your fat burning potential! This workout will leave you with a post-workout high that will  motivate you to get back at it the next day.

Bounce Back Fat Burning Workout


Bounce Back Fat Burning Workout

Once you’ve completed your HIIT Workout, check in with me on Facebook, Twitter, or Instagram! You can upload a photo or just post a new status update with #lifeinspandex 🙂 Let me know how it goes and comment below! I want to hear from you.


Health and happiness,


Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. Those are some of my favorite go-to moves! 🙂

  2. awesome! thanks for sharing this – pinned it!

    1. You’re so welcome Tianna! Thanks lady 😀

  3. This is great! I’m about to have a baby (any minute now!) and am already trying to plan for losing the baby weight afterwards. Bookmarking this to help me out!

    1. Congratulations Faye!! This will be a great addition to your routine :). Just make sure you work up to it safely!

  4. Great exercise ideas there but I have to motivate myself.

    1. You can do it Jenny!!!

  5. I love that this doesn’t really need any equipment and I can do it almost anywhere!

    1. Me too!!! #noexcuse game strong for 2016! Woot woot 😀

  6. Whew, I’m outa breath after those!! Feels great. I did a more low intensity (no real jumps) version, and in a couple cases just extended the set for a few more seconds. Came up to releve’ instead of the squat jumps. Thanks for jumpstarting my New Year Em; I needed a boost after the holiday goodies – maybe I should just throw them out now??
    Love and hugs,
    Mom 😉

    1. Go mommy!!! Makes my day when you say you’re taking my advice and doing my workouts :). Thanks for being my best cheerleader. Throw those suckers out!! 😉

  7. I need a fat blasting bounce back workout but this looks like its hard on the knees. Ive had issues since a dance team incident in high school any suggested modifications?

    1. Absolutely! Sub the squat jumps and jump
      Lunges for regular squats and lunges. If these are still too hard on your knees, try holding a plank or doing mountain climbers. Instead of the tuck jumps, just march in place. If that feels okay you can try skipping in place. Hope this helps!!

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