Quick Fat Burning Workout

by Chris on November 14, 2009

One of the biggest mistakes I see people make when trying to lose weight is doing long periods of low (usually extremely low) intensity cardio work. There are lots of reasons why this is an inefficient, and ineffective, way to lose weight. Suffice it to say that high intensity workouts are the way to go if you want to lose weight and tone up (the number one goal I hear).

The problem here is that most people either do not want to do the hard work or refuse to accept the idea that a 20 minute high intensity workout is much better than an hour of jogging on a dreadmill…I mean treadmill.

Here is a quick workout that shouldn’t take more than 25-30 minutes that will totally smoke you, skyrocket your metabolism and make your body burn a ton of calories. For those of you who need it, I stuck in some core work at the end.

Do as many circuits as you can in 15 minutes. Non-stop. No breaks.

15 Body weight squats
10 Pushups
10 Recline Rows

If the rows are too hard, or you don’t have somewhere to do them, grab a barbell that you could normally do about 15-20 reps with and use that for 10 reps instead of the bodyweight rows.

Keep track of how many rounds you do. When you are done, do three sets of this core circuit:

15 Crunches
15 Oblique crunches (each side; total of 30)
10 Side planks with hip dip (each side; total of 20)
10 Lying leg raises

For the core circuit, you are doing the exercises non stop, but take a 30 second rest between circuits.

Post questions or comments to the comments section.


{ 1 comment }

Sirena November 14, 2009 at 4:38 pm

Great workout Chris. I love doing circuit training — really that's the basis of my workouts. Good abdominal workout too. I prefer to train my lower abs first as they fatigue the quickest and require the most muscle and nervous coordination. Then I move onto obliques and finally the upper portion of the abdominals.How about making a quick 3 minute video of your workout?Sirena

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