Fat Burning Workouts Using Interval Training And Weight Training

The need to get fit and healthy has created a billion dollar diet and supplement business in this country. If the latest diet fads and pills are so great why is the obesity level in this country reached epidemic proportions?


The simple answer is because we are lazy. All we want is the quick fix with a minimal amount of effort.

Well I hate to be the bearer of bad news but there is no quick fix. The path to fitness and health is the combination of a balanced nutrition program and exercise.

In this article I am going to outline a program of exercises combining weight training and interval training for a great anaerobic and aerobic muscle building and fat burning workout. The combination of incorporating two exercise systems will send your metabolism to record levels after your workouts are over.


Here is an example of combining weight training and interval training in one workout:

First do your Weight Training- 3 compound exercises to hit your major muscle groups.

1) Barbell Squats- 4-5 sets - 6-10 reps

2) Barbell Bench Presses 4-5 sets 6-10 reps

3) Barbell Bent over Rows 4-5 sets 6-10 reps

You can do all your weight training in straight sets or do them in circuit style resting 60-90 seconds in between sets and 2-3 minutes in between exercises.


After doing all your weight training start doing your Interval training

1) Dumbell or Kettlebell swings 3-4 sets 6-10 reps

2) Jump Rope 30 second sets

3) Dumbell or Kettlebell Squat Press 3-4 sets 6-10 reps


Do one set of each Interval exercise one right after another at the completion of your 3 sets rest 45-60 seconds and complete the rest of your sets.

When starting any fitness program the first thing you must do is get a complete physical checkup.

The number of sets and reps as well as rest intervals should be adjusted to your fitness level. Are you new to working out? Start off with only 1 set per exercise and work up to the examples I've given.

You can also mix this type of workout up by substituting different exercises from the one's I have shown you here. The keys to getting fit and healthy and getting that toned and fat free body you want are a balanced nutrition program and a workout that raises your metabolism.

Weight training and Interval training are proven to be the best workouts for accomplishing this goal.

Interval Training Complexes Burn Fat faster

Interval Training Complexes An Alternative To Running

Interval training I love it. Great workouts for getting the whole body involved for fat burning and lean muscle gains. But when it comes to the fat loss side of interval training what is one of the most recommended exercises? Sprints. And with good reason. They work.

I have a confession to make. I hate to run. I mean I really hate it. Some kind of mental block or something I guess(maybe all those laps we had to run for high school football who knows).

So what’s the alternative? Interval training complexes. Also known as circuit training, giant sets etc.

So what’s a good way of improving your fat burning and cardio conditioning? Can we do interval training without running? Sure do it in the weight room using interval training complexes.

Interval training is done by doing two or more exercises in a sequence with the same weight (you can also use bodyweight only(check the video at the end of the article), kettlebells, sandbags etc but here I’m talking about using weights). You complete all your reps with one exercise first, then complete all your reps with the next exercise. As an example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.

Seriously doing interval training complexes demands a ton of work and intensity. Here’s an example:


Complex One

•Deadlift – 6 reps

•Romanian Deadlift – 6 reps

•Bent Over Row – 6 reps

•Power Clean – 6 reps

•Front Squat – 6 reps

•Push Press – 6 reps

•Back Squat – 6 reps

•Good Morning – 6 reps



Complex Two

•Snatch Grip Deadlift – 6 reps

•Snatch Pull – 6 reps

•Upright Row – 6 reps

•Power Snatch – 6 reps

•Reverse Lunge – 6 reps each leg

•Push Jerk – 6 reps

•Jump Squat – 6 reps

That’s 8 exercises at 6 reps each. Each rep is performed with good control and flows directly into the next exercise without rest. At about 2 seconds per rep, this complex should only take about 96 seconds. The key is to just keep the bar moving.


After each complex we rest for 90 seconds and repeat for four complexes

The entire “interval training complexes” program as described will take about twelve minutes.

•Week one: 4 circuits x 6 reps 90s rest

•Week two: 4 circuits x 6 reps 75s rest

•Week three: 4 circuits x 6 reps 60s rest

•Week four: 4 circuits x 6 reps 45s rest

•Week five: 5 circuits x 6 reps 90s rest

•Week six: 5 circuits x 6 reps 75s rest, etc.Don’t underestimate this type of training. Interval training complexes can be grueling. This eight-movement complex x 6 reps has a total volume of 48 reps per set! At only 100 pounds on the bar, that comes out to 4800 pounds of total work per set. So in terms of density, we’re looking at over twenty thousand pounds of total work in, by week four, less than 10 minutes.

That will help melt the fat off the body without having to resort to lighter weights in the workouts or be seen pounding the pavement and will reap its rewards in conditioning and fat loss. Interval training complexes are an excellent fat loss tool for any athlete needing to preserve muscle and strength while dropping fat.


So there you have a better (in my opinion) option to running. Don’t get me wrong I know that doing sprints is a great way to lose fat, I’m not saying don’t do it, if you like to do them more power to you.

Interval training complexes….. Intense YES… Effective ABSOLUTLY.

Here is one of many mini bodyweight interval training complexes you can do. This is great for a begginner to ease into interval training.






Thanks to Craig Ballantyne for this video.