Posted by Brad Campbell
15
Mar, 2011
Cardio Workout to Lose Weight FAST… by Brad Campbell
What’s up Burst Bouters,
Brad here, and I’m telling ya — even typing hurts after this “crazy fast” weight loss workout. It’s right up there with one of the very best routines I’ve created for quick fat burning. The phrase super duper metabolic describes it pretty well. Check it out…
[youtube]http://www.youtube.com/watch?v=2TXUKbX0–M&feature=channel_video_title[/youtube]
Cardio Workout for Fast Weight Loss... by Brad Campbell
Burst Bouters,
Plan on finishing strong this week... 'cause this is the last workout and we're taking no prisoners with this bad boy. This is a challenge routine with two compound exercises normally used for strength training, and then a third (more traditional) cardio exercise.
The catch is that I've dramatically increased the burst (work period) to a whopping 2 minutes, which turns the first two fat burning exercises into highly metabolic MONSTERS...
Another caveat is that we're going for maximum reps within that burst period, for each exercise. First watch the video, then continue reading for step-by-step instructions...
[youtube]http://www.youtube.com/watch?v=KGZhr8_S0rc&feature=channel_video_title[/youtube]
Another Cardio Workout for Quick Weight Loss... by Brad Campbell
Today, we're gonna tone it down a little and give ya a moderately challenging workout. Think of it as an active rest day. It's not going to be a walk in the park, but it's also not near as intense as our traditional Burst Bout cardio days...
Here's what you're doing: after a brief warm up, perform 30 minutes of steady state cardio training -- preferably, this would be an outdoor run, but you could also rock the treadmill, elliptical, exercise bike or stair stepper.
Aim for an exertion of about 50-60% maximum effort. It should be comfortable, but not easy.
After completing 30 minutes of traditional cardio, you'll do 8 minutes of slow and controlled burpees -- set your Gymboss to 45 seconds of burst/work, followed by 15 seconds of rest. Even if your fitness level allows, I don't want you going all-out on these.
A Challenging Bodyweight Workout for Quick Weight Loss... by Brad Campbell
Burst Bouters,
I just created another bodyweight workout for today's cardio training session. We'll be using a couple of cool exercises to produce metabolic disturbance and send you on your fat burning way ;-)
Check it out...
[youtube]http://www.youtube.com/watch?v=cdgTdGqNO_o&feature=channel_video_title[/youtube]
Hi Burst Bouters,
Happy Monday ;-) If you're one of those people who's got a "case of the Mondays," don't worry -- you're going to jump start the week with some extreme fat burning workouts that'll release mood-altering endorphins and make the start of the week a little less stressful for ya...
I just completed our first fat loss workout and I already feel pumped and ready to attack the week head on.
Here is what your quick weight loss workout plan will look like for the week:
MONDAY 3/7: Burst Bout Strength Training Workout
TUESDAY 3/8: Burst Bout Cardio Workout
WEDNESDAY 3/2: Burst Bout Strength Training Workout
THURSDAY 3/9: Burst Bout Cardio Workout
FRIDAY 3/10: Brst Bout Strength Training Workout
SATURDAY 3/11: Burst Bout Cardio Workout
SUNDAY 3/12 Rest — no workout scheduled
It should look familiar, as this is the program schedule we'll be following for a long, long time. Why? Because it works. FAST.
This is the absolute best exercise plan we've found that balances maximum weight loss with muscle toning and adequate recovery. Just remember -- you can take your one off day whenever you'd like. I'll often switch mine around depending on what's going on for the week.
But keep the days in proper order (strength and cardio should always alternate)... other than that, we'll have more fat burning foods so you can continue to take your diet plan to the next level...
Let's team up and dominate the week together -- whatever ya need, we're here for ya... so don't be afraid to leave a comment or question underneath any blog post. Okay, your first strength training Burst Bout workout is up next.
Your Coach,
Brad Campbell
Be sure to check out our rapid weight loss workout archives for more of the best when it comes to burning fat fast:
Home Workout - Bodyweight Training
Bodyweight Exercises for Weight Loss -- Crabby Ass Workout... by Brad Campbell
Burst Bouters, how's it going?
It's Friday, so I can't complain. We're gonna jump right into your last muscle toning workout routine of the week... the name of the workout will make more sense once you see the exercises...
[youtube]http://www.youtube.com/watch?v=pZKvgsivNYo&feature=channel_video_title[/youtube]
A Weight Loss Diet Post... by Brad Campbell
Hey guys, it's time for this week's edition of fat burning foods, where we reveal some of our favorite meals and snacks to help you lose weight fast -- and all this without tasting like dirty cardboard...
That's right... contrary to popular belief, your fat loss diet plan doesn't have to make you feel starved or deprived of great tasting foods. You just have to experiment a little and find some healthy food combinations that suit your palate.
For example, peep the following post-workout meal I made the other night...
I've got some fresh green beans, fat free cottage cheese and a big ole piece of salmon, topped with pesto sauce (which I certainly did NOT make from scratch, haha). I had this about an hour after my Burst Bout strength training workout, which ended up being about nine o'clock at night.
"Backside Burn" Workout Routine... by Brad Campbell
Hi Burst Bouters,
Today's fast fat loss workout session is going to balance things out by working the backside/pulling muscles of your body. Remember, Monday's routine worked the front of your body (aka the pushing muscles)... so we'll be on a mission to tone up the back of the legs, booty, your back muscles, rear delts and biceps today.
As usual, I still managed to work in some rapid fat burning plyometrics -- just to keep the focus 100% on losing stubborn fat, while toning things up simultaneously...
[youtube]http://www.youtube.com/watch?v=0YNcbUmp3iI[/youtube]
Strength Training Burst Bout -- Push It Good Workout... by Brad Campbell
Hey Burst Bouters,
We're gonna start the week off right with an intense strength training workout for the pushing muscles of the body. In other words, we'll be taxing the chest, shoulders, triceps, quads and core... then, on Wednesday, we'll balance things out by tackling another strength based workout that focuses solely on the pulling muscles. And Friday, we'll be doing a total body (all muscle groups) strength workout.
Sound cool?
Of course it does. Here's today's rapid weight loss workout session...
[youtube]http://www.youtube.com/watch?v=0MDj2gEWjpA[/youtube]
Hey Burst Bouters,
This week's workout plan will be business as usual. We'll be doing 3 strength training workouts that are aimed at producing quick weight loss and muscle toning/shaping, plus 3 cardio-based workout routines that'll push your fat burning efforts into the stratosphere (or at least dial it up a notch or two haha)...
Here's what you can expect for daily fat loss workouts...
MONDAY 2/28: Burst Bout Strength Training Workout
TUESDAY 3/1: Burst Bout Cardio Workout
WEDNESDAY 3/2: Burst Bout Strength Training Workout
THURSDAY 3/3: Burst Bout Cardio Workout
FRIDAY 3/4: Burst Bout Strength Training Workout
SATURDAY 3/5: Burst Bout Cardio Workout
SUNDAY 3/6 Rest — no workout scheduled
We're already 3 months into 2011 and it's time to start kicking it into high gear to prepare for summer (for most of you, anyways)...
We really gotta push hard through March, April and May to look lean and toned during the hottest months. Who else plans on having the best physique on the beach? I know I do ;-)
Also on tap for this week -- we'll have another fat burning foods post that'll bring you into our own personal kitchens and show you exactly how we eat to lose weight and maintain lean muscle.
Ready to rock out this week? Let's do it -- together...
Today's Burst Bout strength workout is coming up shortly. See you then...
Your Coach,
Brad Campbell
