Yay!!! Good Morning!! It’s MONDAY!! 🙂

For the month of October I’m dedicating Mondays to sharing with you the BEST Moves for Faster Fat Loss.

Today I’m sharing one of my favorite NO-equipment fat burning circuits for you. This will only take 6 minutes, so NO EXCUSES, right?!?!

Kick start your Monday with this 6-minute metabolism booster and start your week strong.

6-Minute Sexy Ab Circuit

  • Repeat the circuit two times (or three times for a 10-minute SUPER-CHARGED metabolism booster).
  • Full exercise descriptions are underneath each MOVE. Plus you can access pictures and videos of each exercise on my blog.

1A) Body Weight Squats – 60 seconds
1B) Birddog with Knee In – 60 seconds
1C) High Knees – 30 seconds
1D) Inchworm – 30 seconds

Exercise Descriptions:

1A) Body Weight Squats (60 seconds)


Stand straight with your feet hip-width apart, heels on the floor with equal weight distributed between right and left. Push back with your hip[s as if you are going to sit on a chair. Keep your chest proud as you come down to make 90-degree angles at the knees, with the weight remaining in your heels. On your way up, squeeze your glutes as you extend through the hips.  Repeat for 60secs.


1B) Birddog with Knee In (60 seconds)


Get on all fours with your knees under your hips and your hands under your shoulders. Extend your right arm forward and left leg back, gazing down at the floor. Pull your knee and elbow in beneath you to crunch until they touch, then extend both limbs back out. Complete 30sec on one side before repeating on the opposite side.

1C) High Knees (30 seconds)


Stand with your feet shoulder-width apart, chest up. Shoulder back, and eyes on the horizon to keep the spine aligned. Engage your torso and think about maintaining a 90-degree bend in your elbows. Keep arms tight and strong as you alternate lifting your knees, toes pointed, until they are at hip level. Repeat rapidly for 30secs.

1D) Inchworm (30 seconds)


Stand straight and bend at the hips to place your palms flat on the floor. Aim for your body to be in the shape of a triangle, with your hips at the apex. While maintaining straight lines from your feet to your hips and your hips to your hands, walk your hands forward until you are in a plank position, and then walk your feet forward to recreate the balanced triangle. Repeat for 30 secs.

Give this short, yet effective workout a try and let me know what you think. Remember MORE is not always better especially when it comes to exercising for fat loss. Over-training is one of the biggest sabotages I see women making on their weight loss journey.

Signs of over training are:

  • You simply can’t finish a proper workout.
  • You’re getting fatter despite training hard.
  • You’re training hard every day of the week.
  • You’re restless at night and are having trouble sleeping.
  • You feel overly fatigued and sluggish.
  • You have odd aches and pains in your joints, bones, or limbs.
  • You’re getting sick more often than usual.
  • You feel drained and crappy after what normally would be a good workout.

If you are experiencing one or more of these symptoms then you need to take some time off from exercise. Start with 3-5 days of rest and return back to exercising when you feel rejuvenated. Focus on less volume and intensity. Today’s workout would be the PERFECT place to start 🙂

Getting a proper amount of sleep is also a key part of preventing overtraining–7 – 8 hours per night is generally considered optimal–as is a proper diet that fully provides your body with everything it needs to repair itself.

Have an amazing fat-burning week 🙂

~ Coach Courtney