An Intense Fat Burning Workout 3 Days Aweek In 20 Minutes

Your arch enemy in your attempt to lose fat and get fit is often-time or the lack of. However when it comes to fat loss training you actually might be able to defeat time. No you do not have to be in the gym for more than an hour to lose fat.

 If you have no more than 30 minutes 3 times a week, you can still lose body fat. Yes you read it right! Hopefully you know by now that I don't believe in the marathon cardio workouts.

However an appropriate diet is a must, which is a must in all fat loss programs.


Let's look at a fat burning workout that will bust through any time limits? We are going for a resistance training program that speeds your metabolism to burn fat. You will do a giant set (a giant set involves doing 1 set of various exercises one after the other to form one giant set) program which involves 101 reps per set. Each giant set is repeated 3 times in all. The idea is to finish the giant set 3 times in less than 20 minutes. Once able to finish it in less than 20 minutes increase the weight lifted. In case of bodyweight exercises try to do on one hand/ leg, or on fingers to increase the resistance.

This is not a circuit program where all exercises must be done one after the other nonstop. You will need to rest between exercises in the giant set. However the rest must be cut down gradually to finish the workout under 20 minutes. Once the time limit is reached only then should the resistance be increased on all the exercises. After increasing the resistance the workout should again take longer than 20 minutes to complete. Once again work on cutting the rest time between exercises to finish the workout under 20 minutes and continue this cycle.

One word of caution, if you have not done these exercises before then I suggest that you spend some time to learn to do these exercises first. Do not do them as a giant set, do them as straight sets till you learn to do the exercises. At first is recommended that one start with 2 giant sets for 2 weeks then add the third giant set.

This program will also help those who wish to get fitter and improve on their anaerobic endurance levels. It also offers a welcome change to those who are looking for different methods to exercise. However those who are after size might not benefit largely from this program.

If you want to perform Cardio on the off days then you can do so. However it is not a necessity if you can keep your caloric intake under control.

So then here is the program. Do the following fat burning exercises as a giant set, and repeat 3x. Start with around 50-60% of your 1 rep max. Try to do it on 3 nonconsecutive days a week.

Dumbbell or Kettlebell Snatch 8 each arm

Squat 15

Push-up (standard, feet elevated,added weight)10

Kettlebell or Dumbbell Swings 8 each arm

Lunges 8 each leg

Clean and press 6 each arm

Row 8 each arm

Give it your best and enjoy!