What we have here is not for the faint of heart. In fact, this ladder workout will test even the most conditioned athletes – so, be prepared. However, if you’re determined to prove to yourself that you can complete this fat-torching workout, it’s going to leave your fat cells screaming for help. They won’t even know what hit them.
Elevating your heart rate through quick bursts of energy is a great way to burn calories – and in a hurry. This ladder workout in a sense is similar to a HIIT (high intensity interval training) workout. You will have some time to recover between exercises, not much, but not enough that you’re going to be able to slightly catch your breath before getting after it again. The harder you push yourself during the workout, the better the results.
Do this workout indoors!
This ladder workout can be done indoors or outdoors and doesn’t necessarily need to be done at the gym if you have a means to complete it at your home. Agility ladders can be picked up fairly inexpensively if you wished to go that route, or you can grab some chalk and make your own in your driveway or on the sidewalk (anywhere there’s enough room for you to complete the exercises safely).
Below is the workout to be completed. You will need some type of timekeeping device whether it be a stopwatch, timer, clock, or wristwatch to ensure you are meeting the specified duration for each exercise to be completed. A glass of water or water bottle is also recommended in case you need a drink in order to stay hydrated throughout the workout.
*Before you start your workout, warm up by walking around your house or doing a light activity such as jumping jacks for five minutes to warm up the muscles and get good blood flow throughout your body.