I get a lot of requests for quick, fat burning workouts that people can do when they are in a hurry or just don’t have the time to commit an hour to the gym.
Here is the first installment of a great metabolism raising, fat blasting workout. Warning: This type of training is tough and will challenge you big time, but will help you blast away fat in a hurry!
• Two-handed Dumbbell Swings – Grab a light dumbbell and put both hands around the bar. Start with the DB resting between your legs, while you are in a semi-squat position. ‘Swing’ the dumbbell upward until it gets to the level of your forehead. As you swing, extend (straighten) your legs and hips, and squeeze your but as hard as you can. Slowly and under control, return the weight to between your legs. As you do, bend your knees. Make sure you are keeping your back straight and not bending over. Remember, its more of a squat than a bending motion.
o Perform 25 reps of two-handed DB swings
• 15 Pushups – Perform 15, good, strict form pushups. If you cannot do 15 regular pushups (off of your knees) you can perform them on your knees. However, do as many as you can in the up position (on your toes)
• Squat, curl and Press – Grab a set of dumbbells and hold one in each hand. With the dumbbells resting at your side, perform a full squat and then return to the starting position. Once you do, curl the dumbbells up, squeezing your biceps together as you do. Once you have curled both DB’s, press them up over your head and then return them to your side. Repeat the squat, curl and press.
o Perform 15 reps
• Medicine Ball Squat Slams – Grab a moderately heavy medicine ball, preferably one that bounces, but it is not necessary…With your feet widened to shoulder width apart and knees straight, pick the ball up over your head and slam it to the ground below you as hard as you can. As you slam the ball down, squat downward. If you are using a non-bouncing ball, pick the ball up (while in a squat) and return to the starting position. If you are using a bouncing ball, catch the ball as it bounces up, and then return to starting position. Perform the squat slams as fast as you can while under control.
o Perform 25 reps
Perform the required reps for each exercise, one after another. Take little to no rest between each exercise. You should move from one to another without really stopping to rest. Once you get through all of the exercises, take a 1-2 minute rest. Repeat the circuit 3-4 times.
