Fast Workouts To Take Your Fat Loss To Another Level

I’ve got a newfound love for fast workouts.   

Why?

Well besides the fact that you can get  A LOT done in a short period of time, which is paramount for a busy dad, busy business owner…and a guy who just doesn’t want to spend every waking moment doing fat loss workouts. 

Who’d a thought? A personal trainer who doesn’t want to spend all his time doing workouts!

But it’s true.  I’ve got better things to do than spend hours doing fat loss workouts and I’m willing to bet you do too.

You’ve got work requirements.  You’ve got kids that need to get ready for school, lunches packed, homework that needs to be done, after school sports and activities like band or dance…man kids take up a lot of free time!

But on top of that you probably just don’t like to spend a lot of time working out. The people who enjoy doing long fat loss workouts are few and far between, so it’s probably music to your ears when I tell you that you can get fast workouts in that are just as, if not more, effective than longer workouts.

It’s just a matter of cutting out all the “isolation” movements like triceps kickbacks, crunches, torso twists, etc. and stick to movements that move a lot of muscle which means they burn a lot of fat.

That is the true key to fast workouts.  Sticking with big movements and combination exercises, and cutting out the frivolous movements that do little to nothing in terms of fat loss.

But what do fast workouts look like?  Do fast workouts have to look like some sort of new-age aerobics class?

No! Don’t even mention aerobics in the same breath as a quality fast workouts. All I can think of when someone says aerobics class is leg warmers, spandex and Jane Fonda…and those 3 things don’t bring up happy thoughts!

I’m going to make it very easy for your to perform your fast workout. 

I’m going to let you choose from the following exercises and create your own fast workouts.

Here’s the exercises, or groups of exercises, you have to choose from (All pictures and descriptions are at the bottom of the article):

1) Squat w/Shoulder Press

2)  Push-up and Squat

3)  Dumbbell or Kettlebell Swings

4)  Burpees with a Push-up at the bottom

You’ll notice that all of those exercises have one big thing in common.  They all work virtually every single muscle in your body and get your heart pumping fast which will help you to burn a lot of fat.

Here’s how I’m going to have you perform your fast workouts.

Pick one or two of the above exercises.

Do the following for 4 minutes:

Perform the exercise as fast as you can, with perfect form, for 20 seconds.

Then rest for 10 seconds.

Repeat until 4 minutes is up.

Yes, that’s it.

If you do the exercises and fast workouts properly you will be panting like a shaggy dog on a hot summer day and will be begging for mercy.

Here’s the key for these fast workouts and using the exercises I have outlined above…pick a weight that makes the exercise difficult, but not so difficult that your form suffers and make sure you use perfect form when doing each and every repetition.

Poor form will make the workout useless and could even make you hurt yourself.

Because this fast workout only takes 4 minutes you can do it pretty much any time you have a few minutes, and sweat, to spare.  But my recommendation is to do it first thing in the morning, before you let anything else get in your way.  That way you’ve got the workout in and done for the day so that if anything else comes up and you miss your workout for later on in the day at least you got this killer fast workout in.

By: Ed Scow, NSCA-CPT, LMT

author, Fat Loss To Go

www.fatlosstogo.com

Exercise Pictures and Descriptions

Squat w/Shoulder Press:

  Start End 

1) Start by holding a DB in each hand at shoulder level.
2) Perform a normal squat.
3) As you are standing up, press both dumbbells over your head simultaneously
4) Return to the starting position and bring the DB’s back to shoulder level.

Push-up:

  Start End

1) Lie face down with hands straight down from your shoulders.
2) Place hands a couple inches wider than shoulder width, and feet should be at hip width with toes on floor. To make it harder, bring your feet together and to make it easier, spread your feet wider.
3) Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. (the lower the better)
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by keeping the abdominal and back muscles tight.

 DB Squat:

  Start End

1) Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
2) Lower body by flexing at the hips first (stick your butt out) and knees. Imagine yourself sitting in a chair. Upper body can flex forward at the hips slightly during movement.

3) Once thighs are parallel to floor, return to start position.
4) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, NOT the toes.
5) DO NOT allow knees to go past the toes or deviate side to side throughout movement.

DB Swing:

  Start End 

1) Hold one DB between your legs in a squatted position with both hands.

2) Swing the DB backwards and then forcefully swing the DB forward to chest level while standing up. Your arms should be kept straight and the movement should be fast and explosive while flexing your glutes

3) Return to starting position and repeat

4) You should not feel a lot of tension in the shoulders, the swing should be from the momentum of standing up.

Burpee w/Push-up at the bottom:

    then JUMP UP!

1) Stand with your feet hip width apart

2) Squat down, place your hands on the floor and kick your feet back. For a moment you will be in a push up position

3) Progress into a normal push-up

4) Immediately tuck your feet back underneath you and jump up as fast as possible (You should jump a few inches into the air).
5) Repeat for the required repetitions

By: Ed Scow, NSCA-CPT, LMT

author, Fat Loss To Go - 10 Minute Fat Loss Workout Program Designed For Busy Moms and Dads

www.fatlosstogo.com

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