5fatlossworkouts.pdf

5 Killer Fat Loss Workouts for Busy People

From Don Stevenson head Strength and Conditioning

Coach at

www.octogen.com.au

www.crossfitsydney.com.au

For years the fat loss boffins have been telling us that long slow exercise at

moderate intensity burns more fat than high intensity exercise. The problem is

that this is only half the story. Low intensity exercise is boring, not that great for

your fitness and doesn’t burn as many total calories as high intensity intervals

and tougher workouts.

The other problem is that most people I train need to get their workout done in

under an hour and preferably even quicker.

So let’s cut the slow boring stuff out of fat loss and get to the real deal with my

top 5 fat loss workouts for real people with jobs and kids and stuff.

1. Kettlebell interval workouts

This simple kettlebell fat loss workout will get you in top cardio shape in as little

as 20 minutes 3x a week and I’ve had clients lose over 20kg with this as the base

for their fat loss program.

Simply pick a kettlebell ballistic exercise such as swings, snatches or clean and

jerks and a recovery activity such as skipping, jogging or shadow boxing.

Now alternate 10-20 reps of the kettlebell drill with 1-2 minutes of the recovery

activity and continue for 15-20 minutes. The aim is to push your heart rate up

during the kettlebell exercises and recover (but not rest) during the other activity.

2. Crossfit circuits

The undisputed kings of the smoking circuit workout are the crew from

www.crossfit.com . Try one of the following workouts next time you are in the

gym. These workouts develop strength and endurance and are great for fat loss.

A. 3 rounds as quickly as possible

Row 500m

15 front squat to overhead press with 40kg (scale down if required)

15 chinups

B. 3 rounds as quickly as possible

Run 800m

50 situps

50 pushups

(If you like these workouts come join us for a training session at

www.crossfitsydney.com.au )

3. Tabata intervals

If you are really short on time then the following method will allow you to build a

workout in 4 minute blocks. It might sound easy but be warned these workouts

are very tough if you do them right!

These workouts are derived from research done by a Japanese researcher called

Dr Izumi Tabata who wanted to test the theory that short intense bouts of

exercise could be as effective as long slow bouts of exercise for developing

cardio fitness.

Try a few and see what YOU think!

Tabata intervals are 20 seconds working as hard as you can at a given exercise

followed by 10 seconds of rest, repeated 8 times to give 4 minute blocks of

exercise. The aim is to complete as many reps as possible in each 20 second

interval.

Pick 1-5 exercises from the list below and complete 8 intervals of each exercise.

Initially you may rest 1-2 minutes between 4 minute blocks but the aim is to

eventually to do 5 x 4 minute blocks without any rest.

Exercises

Dumbbell or kettlebell swings

Dumbbell or kettlebell snatches

Front squat to overhead press with 20-30kg

Burpees

Unweighted squats

Pushups

Sprints

Rowing on a C2 rower

Heavy bag boxing

Front squats

Unweighted squats with the rest in the bottom position

Situps

4. Indoor rowing

If you go to the gym regularly chances are you’ve seen lots of people plodding

away on treadmills, reading trash magazines on recumbent bikes and generally

wasting their time on cross trainers while the single best piece of cardio

equipment in the place lies neglected in a corner.

No one likes rowing because if you do it properly it’s damn hard work. You should

learn to love it because it’s easily one of the best cardio and total body workouts

of all time.

For a start look up some websites on rowing technique, the key is big powerful

strokes at a reasonable rate. Too many beginners try to go faster by doing 40

strokes a minute, pros row at 18-25 strokes unless they are racing.

Second – set the resistance to a moderate level, this will help with your technique

and that leads to a better workout.

Try the following series of workouts over the course of a week.

1. Row 2000m as fast as possible – this is your benchmark, under 7:00 for

men and under 7:30 for women is a good goal to aim for but you probably

won’t even come close on your first attempt.

2. Row 3 x 1000m intervals with 2 minutes rest between each one.

3. Row 4 x 500m intervals with 1 min rest between intervals

Over the course of a few weeks you’ll be able to see your times come down and

your fitness go up!

5. Running

I’ll admit I’m not a huge fan of running due to the fact that running only develops

one aspect of fitness and that people tend to slip into a comfort zone on running

programs and their progress stalls.

However I will concede that running is convenient for a lot of office workers to do

at lunch time, so here are a couple of ways to increase the effectiveness of your

running workouts.

1. Fartlek training – This involves running at your regular pace and then at

random intervals adding harder efforts. For example you may decide to

sprint up a hill, sprint between light posts or do bursts of 20 fast hard

strides at various points in the workout.

2. Hill Sprint – pick a 100-200m long hill with a moderate to steep gradient

and run repeated sprints until your legs turn to jelly.

3. If you are an experienced runner consider doing some runs with a weight

vest on to increase the difficulty. If you do take up this option I suggest

sticking to grass to avoid excessive impact on the joints.

For more a personalised strength and conditioning plan

to help you achieve your goals email

fitness@octogen.com.au or call 0416 075 265

Permission is given for this document to be reprinted, published on

websites or given to your friends as long as it is not modified in any way.

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