Ultimate Fat Loss Interval Workout

Posted on Monday, January 16th, 2012 at 8:12 am



Hi Everyone,


It’s amazing how well you feel when you get a good night sleep. 


So when you’re full of energy, give yourself a hard workout, which is exactly what today’s routine is all about. 


It’s a high intensity interval workout that targets the full body and maximizes calorie burn. 


There are 4 different exercises and it should take you 16 minutes to complete.


If the exercises are too difficult, then try the beginner modifications or try one of my easier Basic Beginner workouts. 


Give it a try and let me know how you did.


The complete workout details are below:






Set your Gymboss Interval Timer to 6 rounds and two intervals: 10 seconds of rest followed by 30 seconds of work.


The workout has a total of 4 bodyweight exercises. Each exercise will take you 4 minutes to complete.


It is important that you always listen to your body and adjust the intensity as you see fit. Here are the exercise details to clarify:


Note: Although not shown in the video, it is very important that you warm-up before your workout and stretch afterwards.


You can find some easy stretches in my previous stretching routine here:




Start your interval timer. After the first 10-second beep, perform the first exercise (Squat to Side Lunge) for 30 seconds.


When it beeps again, rest for 10 seconds then perform the same exercise again for another 30 seconds. 


Repeat the same exercise until all 6 rounds are finished.


Then reset your interval timer and repeat following the same pattern for the next exercise, and so on.


1. Squat to Side Lunge: 

This exercise targets the legs and bum. Make sure you keep your chest tall and do not lean forward as you squat and lunge to the sides.  Keep the weight of the body on the heels.  Beginners can do mini pulsing squats as shown in the video above.


2. Push-Up to Side Step: 

The push-up targets the chest, shoulders, and triceps.  This is also a great core exercise, especially as you transfer your body by moving from one side to the other.


3. Burpee Tuck Jumps: 

This is a great full body and cardio exercise with an added power element with the tuck jumps.  Make sure that you keep your core tight by squeezing the belly button in towards the spine as you jump the feet back into the plank position during the burpee. You do not want the lower back to arch to the floor or else you can hurt your back.


4. Elbow Plank Hold: This is a great core exercise and you’ll also feel it in the shoulders.  Always keep your core tight by pressing your stomach in and keep breathing throughout the exercise.


Keep track of the number of repetitions that you complete each round so that you can try to beat it the next time you try the workout.




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