Fat Burning Workout of the week
Fat burning workouts need to be high intensity and use compound and full body exercises. The combination of using large muscle groups and minimal rest periods will shock your body into the fat burning zone. As my friend Donovan says, “There are two zones. The Comfort Zone and the Burn More Fat Zone…To get to one you have to get out of the other.”
If your workouts are in the comfortable zone you won’t be maximizing your fat burning potential. Push yourself and you will realise what you and your body are truly capable of achieving.
This weeks workout has three phases. The first two consist of 5 exercises performed in a circuit fashion with no rest between exercises. Rest 90-120 seconds between circuits, and take up to 5 minutes between phases.
A1: Front Squat x 20
B1: Chins x Max (-2)
C1: Mountain Climber x 25 each side
D1: Dips x Max (-2)
E1: Clean and Press x 10
A2: Romanian Deadlift x 20
B2: Inverted Body Row x Max (-2)
C2: Stability Ball Crunch x 25
D2: Pushups x Max (-2)
E2: Burpee x 10
Finish with Medicine ball slams 3 x 30secs with 30secs rest.
Remember: You can either be in the comfort zone or the Burn More Fat zone. To get into one you have to leave the other.
WHICH ZONE ARE YOU IN?
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4 Responses to “Fat Burning Workout of the week”
Kelley on April 9, 2009
I love this. Love the circuit style and the order of the exercises. I am going to try this. One question, how much weight should a person use on the squats, deadlifts, clean & press. Right now I’m trying to get leaner and love to lift heavy, but my quads are making my pant too tight!
james on April 9, 2009
With the weights, you want to go for one that will allow you to get through the reps with minimal rest. Intensity is the key, so if you need a breath or two between reps (towards the end of the set) that’s OK. Especially on the clean and press!
Kelley on April 9, 2009
Very helpful, thank you!
amunro on June 10, 2009
I know this might sound silly but what are ‘mountain climbers’? Should I know this or is it an Australian term?