Fairburnin’ Friday: On-the-Go Workout

Happy Fairburnin’ Friday!

Today we’re bringing you an on-the-go workout that you can complete once through if you are in a real hurry and just need to move, or you can add rounds for an extra burn, but still save time! You can even add this onto another workout or use as an afternoon pick-me-up.

Your printable workout is below, but use the video as a guide on how to complete each move.

On-The-Go Workout

Warm up:
10-15 Arm Crosses
15-20 Side-to-Side Lunges

The Workout:
Forward Lunges x10
Jumping Jacks x25
Repeat one more time (or move on if you are in a hurry)

Side Lunges with Ab Twists x10 per side
High Knees x30
Repeat once

Push-Ups x15
Burpees with a Jump Tuck x10
Repeat once

Tricep Push-Ups into Side Plank Dips x10
Bicycle Crunches x20
Repeat once and burn out with as many bicycle crunches as you can on the last set

Be sure to stretch, drink plenty of water, and refuel with a clean meal within 30 minutes of working out!

Fairburnin’ Friday: Full Body Resistance Burn

Happy Friday! Get in this extra full body burn to start off your weekend – no weights required – just yourself, your Fairburn Fuel*, and a mat!

You can use your printable to take with you wherever you go, but refer to the images below for help on how to perform each move. The workout is set up so that you perform two moves one time through and then repeat one more time before moving on to the next set. Be sure to tag us when you are done and use #fairburnitoff and #fairburninfriday!


Full Body Resistance Burn

Squats x20
Calf Raises x20
Repeat Above 1 More Time

Forward Lunges x10 per side
Side Lunges with Ab Twist x10 per side
Repeat Above 1 More Time

Backward Lunges x10 per side
Pike Kicks x10 per side
Repeat Above 1 More Time

Push-Ups x10
Plank Twists x10 per side (opposite knee to opposite elbow)
Repeat Above 1 More Time

Tricep Push-Ups x10
Side Plank Dips x15 per side
Repeat Above 1 More Time

Bridge-Ups (or Hip Thrusts) x20
Single Leg Bridge-Ups x10 per side
Repeat Above 1 More Time

Swim it Out for 30 seconds



Calf Raises

Forward Lunges

Side Lunges with Ab Twists

Backward Lunges

Pike Kicks


Plank Twists (opposite knee to opposite elbow)

Tricep Push-Ups

Side Plank Dips

Bridge-Ups (or hip thrusts)

Single Leg Bridge-Ups

Swim it Out


*Fairburn Fuel is a part of Our Burnin’ Plans and is your combo of morning drinks to help you wake up in the morning, kickstart your metabolism, and aid your digestive system! Learn more here.

Lower Body Burn

It’s #FairburninFriday! Start your weekend off with this great lower body burn or add it on to another one of our workouts.

This routine is meant to be done circuit style. So complete every move one time through with little to no rest. Once you complete one round, rest for a minute and drink some water before moving on to complete round 2. We recommend that you use a lighter weight than you normally would since you are performing higher reps.

Lower Body Burn

20 squats
20 deadlifts
20 weighted side lunges, 10 per side


10 single leg deadlifts per side
20 weighted butt kicks with 20 pulses per side (can be done without a weight too)
30 seconds of swimming it out


Repeat 2 more times


Once you complete your workout, be sure to refuel with a protein packed breakfast like our Fairburnin’ Flapjacks, and have a great weekend!

pancakes2 copy
Fairburn Flapjacks featured from the Lifetime Guide!


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