How to Burn Fat Faster – Interval Cardio Workout
If you’re interested in learning how to burn fat faster, just check out this advanced interval cardio workout I filmed the other day.
This isn’t your typical cardio workout – and that’s what makes it so effective at burning fat faster and giving you more bang for your fitness buck. In just 10 minutes of working out from home, with only a light pair of dumbbells and your body weight, you’ll accomplish more than 99.9% of gym-goers that are spending up to 10 times that long working out.
The secret to burning body fat faster has almost nothing to do with how many calories we can burn during the workout and almost everything to do with how many calories we can burn after the workout. By shortening the workout substantially, we can attack it with much greater intensity.
This intensity will ultimately lead to the hormonal and cellular responses required to boost metabolism for the next couple of days. This is where pharmacy school pays off – understanding how the body works internally allows me to design ultra-short (but intense) fat burning workouts that save a ton of time and give better results.
Winner, winner, chicken dinner 
Burn fat faster with this advanced interval cardio workout:
After a 3-5 minute warm-up, perform 20 seconds of the following 3 exercises back-to-back with no rest in between:
–> Explosive Burpees - focus on quickness and be sure to add a push-up in the bottom plank position, as well as a jump from the top position.
–> Dumbbell Boxing – using a light pair of dumbbells, get your box on using explosive punches at an all-out pace.
–> Tuck Jumps – again, focus on exploding into the air and bringing knees up to the chest, performing as many jumps as possible within the interval.
This is one round. Rest 20 seconds and repeat nonstop for 10 minutes total, then puke.
Your Fat Loss Coach,
Dr. Brad Campbell CFT, PharmD
Posted by Brad Campbell | in Advanced Fat Loss, Fat Loss Workouts | 33 Comments
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hey brad im jake 25 yrs old from italy ive seen ur site ur doin a great job… can u give me advice of loosin fat ive been in the gym for 2 months im 74 kg. 5,6 ft tall i want to get my body in shape and ripped can u give me the right exercise and diet for loosin weight & fat for my body ??? thanks if u can give me some help…
thanks jake – here’s a killer fat-burning workout schedule i did. you can follow this plan for the entire week and repeat for the next 4-6 weeks, making sure to improve with each week. with one of my sample lean body diets, you’ll be sure to lose fat and build lean muscle like a mad man. check out the workout here: Advanced Total Body Workout Plan
just reply to this if you have any questions. good luck.
your coach,
-b
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First, you crack me up…”damn, I think I heard you sizzlin”. That’s just funny stuff.
Second, I am also training for a triathalon this summer, so I do need to build up my endurance as well. I know, however, that I need to get some of this fat off of me first so that I am not killing my joints. When I do begin my endurance training, is this going to have a negative effect on my “post burn”? I will continue to do the “max intensity interval” workouts but will have to involve some endurance cardio as well. Could you help me to decide when to do which workout and how often? The work does not scare me. Crossing the finish line last DOES!
Thanks again Brad for everything! This is AWESOME!
haha, so i wasn’t the only one who thought that was funny. no, adding endurance training to your regimen shouldn’t affect your resting metabolic rate (which will be elevated thanks to EPOC and the “afterburn” affect). as long as you’re still including metabolic weight training-type workouts and doing ’some’ interval or near all-out effort work.
i’d suggest putting your weight training and more hardcore cardio workouts first/earlier in the day and adding in some steady state cardio workouts after/later in the day. the reason for this is that the more intense workouts require lots of energy and intensity to give the best effects – if your body is dragging from the hour run you did in the morning, the weight/interval workout will not be as effective.
as long as you build your foundation around the most effective fat-burning workouts, you won’t notice any decrease in your progress and most likely you’ll see an increase (because you’ll be creating a larger caloric deficit if you’re adding endurance training on top).
you should be blazin’ through those triathalons this summer, especially since your lactate threshold will be improved from all the intense training (aka you’ll be able to go harder, longer, more efficiently).
-b
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This is a little strange, but how soon after eating should we exercise?
I waited about 1.5 hours on Tuesday evening after eating (alright, I confess, I had a heavy dinner, I was starving), and I went to exercise.
I did some weights (not the 2-pounders, haha) and then did some intervals on the bike.
I nearly threw up, so I had to stop.
What a bummer.
Oh, and how often should we increase our weights? And by how much?
Sorry for all the questions…
Thank you (:
Hi Nadia – after a large meal you may need up to 3 hours or so. It just depends on how much (and what) you consume. Being that it was a heavy dinner, this 1.5 hrs was not sufficient. However, if you have something light and easily digestible like a protein shake, you can drink this right before working out with no issues. In regards to increasing weights used – it will vary from one muscle group to the next. A good rule of thumb is whenever you can complete all the goal reps with a given weight for a given exercise (without sacrificing form), it’s time to bump it up. Just go to the next dumbbell size avail, or if using barbells or machines, aim to add about 10% if possible.
Hope this helps.
-b
Hey!!!! i like this workout ive tried something kindof close to it and it was pretty good. i like workouts like this…ALOT!!! i like the intensity of them. Hope to see somemore workouts soon.
Anthony (member)
Yo Anthony – awesome to hear man. An intense workout really makes you feel good the rest of the day. I’ll try to get some more loaded up in the next few weeks. Thanks for checkin’ out the site. Stop back often.
-b
I’d love to be able to try this workout. It looks intense! But I think I have the case of ” i did too much too soon” because after doing alot of interval training incorporating jumps for a couple of weeks my knees now bother me. I’ve been off them for a week but now I’m afraid to try anything involving jumping. I’ve never had any health problems or previous injuries but maybe my quads/hamstrings were not strong enough to start with these kinds of routines?? Brad, is there anything you recommend as an alternative that might not put so much stress on the knees?
Feeling like I’m having to put my progress on hold and this is really disappointing.
Hey Sandy – I know how you feel, it’s no fun being limited by injuries. But you are correct in following your gut instinct – if your knees are bothering you, most likely you did try to do too much too soon and it could certainly be a case of weak supporting muscles and tendons. Your best bet would be to stick with low impact intense intervals (examples – exercise bike, elliptical, swimming, dumbbell boxing or other upper body move, step machine) and combine this with strength training workouts that really target your leg muscles and core, but without high impact. As your muscles get stronger and your conditioning improves on the low impact cardio, we can start to SLOWLY incorporate a shorter duration workout that includes some jump training…but do this with supportive running shoes and preferable on soft grass and after a good warm-up and stretching routine. I hope this helps…let me know if you need anything.
Brad
Thanks Brad!! I’m never good at taking things slow though so I’ll see how it goes, lol. I know it will be better though in the long run so I’ll make sure to keep reminding myself its for the best. Thanks again for the advice!!
Not a problem, keep me updated on your progress…
brad
Hey Brad another question…Is it still feasible to lose at least the minimum 1% of body fat a week while doing these low impact exercises? I’ve also been doing only light weights for my lower body while heavier ones for my upper body since my knees are still giving me problems. Do you think thats being too conservative?
Thanks,
Sandy
No, given your scenario, I think it’s best to play it safe. As long as your diet is maintained at an appropriate deficit and you’re burning enough cals with your weight workouts and low impact cardio, you should have no problem hitting 1% body weight lost as fat each and every week. If you’re missing this goal, simply cut carbs slightly and/or add a few mins of cardio here and there.
Brad