Thanks for coming back so often, can I offer you this FREE GIFT as a token of my appreciation?
In this short article I’ll explain to you about how to lose belly fat quickly. Seriously, this stuff melts that stuff away like wildfire. No hype either. Prisoners call them “Prison Workouts”, because you can do it Anytime, Anywhere. I love to do this workout and usually do it 1-2 times per week. I train strength with weights on Monday, Wednesday and Friday.
I do this workout or some kind of High Intensity Interval Training on Tuesday, Thursday and Saturday. The workout I’m talking about is HIGH INTENSITY. It’s HARD. It will make you breathe like crazy. You will feel like you want to die, ok mayeb not, but it’s tough.
The exercise we’ll be focusing on in this workout is the burpee. The burpee is a great exercise for fat loss, strength and stamina.
Here’s a video of how to perform the exercise:
Ok, great! Now to the fun part 
How should I make this workout hard for myself? Hehe. That’s easy!
You can do it in a time interval fashion, such as 30 seconds of burpees at full speed, followed by 30 seconds of rest.
This is how I perform my ultimate fat loss workout:
- A few minutes of warm up, jump around or jog in place or whatever gets you warm.
- 30 seconds of burpees (usually about 10-12 burpees)
- 30 seconds of rest (nice one set down, that was easy)
- Repeat this sequence for either 5,7,9, 11, 13 or 15 times.
That means as a beginner you do 6 “sets” of 30/30 reps for a total of a 6 minute workout. If you are more advanced then you just add 2 sets each week until you reach a total of 16 sets for a total of 16 minutes… Don’t go above 16 minutes, instead try to do more burpees each set.
This is the formula I use personally. I’m at 16 x 30/30 burpees right now, and I try to do 10-12 burpees per workout set. This is hard to do and I often get as low as 7 burpees towards the end. I feel very tired.
This workout is hardcore fat loss and works like crazy. Some things to notice after the workout is your pulse. It will be elevated for up to an hour after this workout, seriously. You’ll feel hot as well. This is your body which is trying to get back to normal levels of energy, burning TONS of calories to refresh itself. This is also known as afterburn.
Never do this on consecutive days, always skip a day in between or it may become too taxing on your central nerval system.
This workout is great because you can do it anywhere, at anytime using just your bodyweight. If you do not have a watch or timer to perform this exercise here’s another variation that I like to do when I don’t have access to my Gymboss Intervall Timer.
Alternate Workout For Those Without A Stop-Watch/Friend:
If you do not have a timer or something to keep track of exact times, then I suggest you simply do 10 x 10 burpees. That means, 10 sets of 10 burpees. Keep the rest to about 30-60 seconds here though. Count in your head, approximately 30 seconds, this is fine.
So here is how you would perform it, anywhere, without excuses
- 10 Burpees
- Count to 30 or 60 at a 1 mississippi pace (about 30 – 60 seconds) or even longer if you are very out of breath.
- Repeat 10 times for a total of 100 burpees
As you can see, it doesn’t require huge amounts of equipment or “secret sauce tools” to build a rockstar body. You just have to do the work and keep an eye on your nutrition. With this workout I lost about 8 lbs in 5 weeks without watching my diet. Abs are showing and poppin’ since I started my “cutting phase”, which means I built muscle and gained fat previously.. I usually walk around with a six pack during summer, lol!
Good luck with your workout and hope you stick with this, it’s a very powerful workout that WORKS and doesn’t cost a penny of equipment unless you decide to order a Gymboss Interval timer. I recommend you get one!
