18 Quick Fat Burning Workouts

Workouts don’t need to be overly complex.

Especially when the goal of the workout isn’t that complex.

If the goal is to get fitter, stronger and leaner, then you want to move as much weight as possible with just little rest in between.

Give this workout template a crack next time you are ready for a change of pace.

After warming up get cracking with the following circuit.

A1: Barbell Deadlift x 6

A2: Chin Up x 6

4 sets, no rest between A1-A2, 60 seconds rest between A2-A1.

B1: Dumbbell Lunge x 12

B2: Push Up x 12

4 sets, no rest between B1-B2, 60 seconds rest between B2-B1.

C1: Barbell Clean and Press x 6

C1: Mountain Climber x 30 seconds

4 sets, no rest between C1-C2, 60 seconds rest between C2-C1.

Now this is where the fun starts and why you never have to be bored with your workout or stuck in a rut.

Follow this workout for three sessions (ideally over a week to 10 days), then push all of the exercises down the list one. So instead of starting with A1-A2, you will do B1-B2, C1-C2 and finish with A1-A2.

Once again do this for three sessions, then bump the exercise order once more. Start with C1-C2, then A1-A2 and finish B1-B2.

This give you nine workouts (three goes at three different exercise orders) to get going with. You can do each one more than three times is you are still making progress with the numbers you are lifting (as in you can lift more weight – not reps- than the last session), but you don’t have to.

When you have had enough of this series of workouts, all you need to do is flip the combos so that your workout will now look like this.

A2 -> A1 rest, repeat

B2 -> B1 rest, repeat

C2 -> C1 rest, repeat

Then, once again you can bump the starting lot down one and do B2-B1, C2-C1 and finish with A2-A1. Do that one three times and you are onto C2-C1, A2-A1 and B2-B1 combo.

Do each of these at least three times each and you have 18 workouts, which is enough for about 6 or so weeks.

Now remember, we have only used six exercises here. After you have completed the 18 workouts, change each of the exercises (like for like, ie front squat for deadlifts, alternate chin grip, bench press for push up etc) and you have another 18 workout ready and waiting for you!

No more excuses to be stale and boring with your workouts. Keep your mind and body progressing and guessing and you’ll find that you are able to take your fitness and strength to new levels.

(Btw, I couldn’t find any relevant pics, so I used some weird ones! – Can you tell?)

Killer Time Saving Workout

Ok straight into it today with another quick, challenging workout. This workout is designed to tick off the boxes of strength, fitness and fat loss. And sitting here writing it up , I’m not sure which is harder, doing the workout or general moving for the next two days!

Squat Variations For A Great Lower Body Workout

Squats are one of the best exercises that you can do. Not only are they great for your lower body (think legs: quads, hammies, glutes, calves) but they are also a great core exercise. The problem here is that sometimes your lower body strength increases to a level that your lower back and spine are taking a large amount of weight and stress. Check out the video below for some squat variations that can help alleviate the stress on your back and spine but still give your legs a great workout.

Top Five Ways to Improve your Training

Whether you are training at home or in the gym,  putting in the time, you want to make sure you are getting the biggest bank for your buck, so to speak. There are some things which are done time and time again for no other reason than ‘that’s the way we do it’. If there are things you are doing for no other reason than this, it might be time to change. Take yourself armed with the following information to your next training session to supercharge your workouts.

1. Time your rest periods.
Sounds simple huh? I know I have already written about it here, but I have to say it again. 60 seconds should be 60 seconds. If you are meant to have 90 second rest then have 90, not 180 or more. You will be surprised how much more you can get done, or how much quicker you can get it done if you are on the clock.

2. Stand Up
If you can do an exercise standing on your own two feet, then lets do exactly that. If you want to be sitting down doing that exercise you’d better have a damn good reason for it. Chances are you sit down enough already. That’s the way life is these days.

3. Multi Joint (Compound) Exercises only
Let me put it this way. If you are training to get fitter, lose some body fat or get stronger then you have no business doing tricep kickbacks and concentration curls. If you want a quick experiment in increasing metabolism, try the following. Do a clean and press for 3 sets of 15 reps with a minute rest between sets. Next do 3 sets of 15 reps with your favourite isolation exercise. Which one really got your body going?

4. Warm Up, Resistance, Intervals
99% of the time you will want to be doing your resistance training after a proper warm up and before any ‘cardio’ (see next point) or interval work. Why? If you want to get boost your metabolism and change your body shape you want to be doing your resistance training at the start of your work out when you are fresh. If you have just spent half your workout and most of your energy on the treadmill then the effort you can give your weights is going to be be compromised.

5. Reconsider your ‘Cardio’ training
Now this one fits into the category ‘Change the world one step at a time’. Remember however; that the world was once thought to be flat. Just as we once thought that ‘Cardio’ training was great for fat loss. If you really want to use some form of electronic cardio equipment (think elliptical trainer, treadmill, stationary cycle, stepper, rower etc) then at least do some High Intensity Intervals. Say goodbye to steady workouts and you will be saying goodbye to some extra stomach fat as well.

Got a sixth tip to share? Leave a comment below.