How to Burn Fat Faster – Interval Cardio Workout

Posted by Brad Campbell

22
Sep, 2009

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 (you’ll probably need this: Gymboss Interval Timer):

–> 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

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Posted in Fat Loss | Burn Fat Fast, Rapid Fat Loss Workouts by Brad Campbell | 47 Comments

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November 11, 2009 at 7:42 am

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jake says:

December 3, 2009 at 5:24 am

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…

Brad Campbell says:

December 3, 2009 at 5:33 pm
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

Interval Cardio Workout – 8-Minutes of “Burpee Hell” says:

December 24, 2009 at 5:15 pm

[...] woke up kind of late and don’t have much time. We’ll be doing hardcore intervals of burpees and you should know by now that the burpee is king when it comes to body weight exercises that get [...]

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Shanele says:

January 4, 2010 at 10:59 am

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!

Brad Campbell says:

January 4, 2010 at 5:35 pm
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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January 15, 2010 at 7:10 am

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Nadia says:

January 21, 2010 at 4:46 am

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 (:

Brad Campbell says:

January 21, 2010 at 6:49 am
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

Anthony says:

February 3, 2010 at 8:07 am

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)

Brad Campbell says:

February 3, 2010 at 8:53 am
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

Sandy says:

March 8, 2010 at 8:09 pm

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.

Brad Campbell says:

March 8, 2010 at 9:49 pm
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

March 9, 2010 at 4:36 pm

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!!

Brad Campbell says:

March 9, 2010 at 6:44 pm
Not a problem, keep me updated on your progress…

brad

Sandra Herrera says:

March 11, 2010 at 2:07 pm

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

Brad Campbell says:

March 11, 2010 at 3:17 pm
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

Jeff says:

June 15, 2010 at 10:59 am

This work out is SICK!

Brad Campbell says:

June 15, 2010 at 11:20 am

haha, literally (sometimes)…enjoy =)

Brad

katie mason says:

July 1, 2010 at 7:48 am

Hi,
I am curious. I am an avid runner (but obviously with too much running I can lose muscle). If I incorporate this type of interval training above 2-3x’s a week with my usual weight training is it okay to continue running 10 miles 3 days a week?

I know that you do not lower your fat % from long slow runs (like my 10milers)anywhere near like you do a 20 minute interval train & I want to maintain my low body fat percent, if not lower it more. I’m 5’5, 112lb and about 12-13% body fat

Brad Campbell says:

July 1, 2010 at 11:36 am
Hey, congrats on the 12-13% bf, very impressive. With a few 10-milers and weights, 3 interval sessions may be a lil overkill, but you could start with 1-2 and see how your body feels. Being a former long distance runner myself, I still like to get out there and go for a nice steady run regularly, even though I know it’s not as effective for burning fat or improving my athleticism – but there’s just nothing that compares to the feeling a long run gives you, both during and after. I’ve never experienced that euphoric feeling with weight training or hardcore intervals. Anyways, yah, start lower and add 1 session every other week based on how your body feels and be careful not to overtrain. Hope that helps. Keep up the great work.

Brad

T. says:

July 19, 2010 at 6:32 pm

Hey Brad, just wondering how long we should wait to recover from this workout? And would it still be effective at fat-burning if I made it the sole exercise program that I do?

Thanks! :)

Brad Campbell says:

July 27, 2010 at 7:00 pm
Hey T, I’d suggest including at least a total body weight (or bodyweight) training session at least twice weekly. I’d do this workout no more than 3 times per week and include weights on off days, then sprinkle in less intense cardio if you want additional calorie burning.

May says:

August 16, 2010 at 7:07 am

great workout! i worked up a sweat and my heart rate went up fast, but at the end i still felt like it was so short, despite the fact it kicked my a** – THEN i woke up this morning sore all over like i haven’t been in weeks. Thank you brad!

Brad Campbell says:

August 17, 2010 at 5:30 pm
These types of workouts will do that to ya. They go by really quick, but b/c of the intensity and high demand on your metabolism…they’re hella effective. I love that feeling of just the right amount of soreness all over. Makes you feel toned, huh…

Brad
- May says:
  
  September 2, 2010 at 11:27 am
  
  yes it is quite awesome, i’m having fun at the gym now and getting out of my routine-rut. however, being the overly paranoid person i am, is this workout plus the other total body workout (http://www.topfatlosstrainer.com/2009/07/09/totalbodyworkout/#comment-6359) enough to do every other day for the next 2 months? I dread having to learn new workouts, i like to get into one, then run it til i can’t take it anymore…is that something i can do with these two? and how can i keep them intense?
- Brad Campbell says:
  
  September 8, 2010 at 7:37 pm
  
  You could def live off these 2 workouts for the majority of your workout days, but I’d suggest subbing in a different workout once or twice a week, just to break things up and switch up the intensity (don’t want you getting burned out). For example, you could do 30 mins of intervals once a week and do one of my bodyweight circuits once a week and use these 2 workouts for all other days (throw in at least one rest day though).

lady F says:

September 21, 2010 at 7:58 am

Hi I’m loving your workouts and they’re really getting my fitness level up. I find I’m having to eat a lot more as I don’t want to lose any weight, just tone up.

My problem is my bum and hips. I don’t have narrow shoulders and I have quite big boobs but I’m generally quite slim. My bum and hips in comparison are quite narrowish – what can I do to make my bum a bit bigger? And is there anything I can do that will build muscle at the sides of my hips to make me a bit more curvy?

Cheers

Brad Campbell says:

September 22, 2010 at 9:41 pm
Hey Lady F, like you said you’ll want to keep your cals at or slightly above maintenance level, making sure to eat lots of protein. Then, you’ll have to hit the lower body hard with weight training to add lean muscle that’ll shape your butt and thighs. Check out Brian’s single leg training posts. I recommend basing your leg training on single leg movements that include split squats, lunges (front, rear, side, 45-degrees), step-ups, stiff leg deadlifts, lying stability ball leg curls, bulgarian split squats, cable or resistance band hip ab- and aduction, etc. Aim to go heavy in the 6-10 rep range as well.

Hope this helps you out.

Brad

Evelyn says:

September 25, 2010 at 7:03 pm

“…repeat nonstop for 10 minutes total, then puke.”

Heh, love that line^… cause that’s EXACTLY what I felt like doing after trying those burpee’s last Monday. I guess I should openly admit it here, but I made a hot mess of that workout, :( cause I couldn’t recover from or even finish all the burpee’s. Throwing my weight around like that just sent my heart flying, and left me nauseous for over 30 minutes after I was completely done (barely did 3 rounds at first, just to struggle through the last two after a 10 minute break).

I feel pathetic that I did so badly, I know it’s mostly cause of how lacking I am in the cardio department. I almost never exert myself to that point, cause my heart-rate going crazy like that kinda scares me (I personally find it unsettling, not being used to it I guess).

I honest to god want to improve my cardio fitness though, the pain I feel in my chest when attempting something intense is so disheartening… besides somewhat worrying. :( Btw, I managed the Wednesday cardio workout just fine (the boxing with weights made my shoulders a bit tender though lol). Heart-rate was up a bit, but I wasn’t struggling for breath at any point.

Brad Campbell says:

September 27, 2010 at 10:40 am
LOL “hot mess”…that’s funny. Yeah, don’t feel bad, burpees STILL make me feel like an out of shape couch potato. That’s a good thing though, b/c of the results they bring you. It is a lil scary to get out of the comfort zone, especially when you’re not used to working out with such intensity. I don’t want you always feeling nauseous and dizzy after a workout, but I definitely encourage taking it up a level or two and getting into the ‘hurt zone.’

In a few weeks it will all feel more manageable, but still very challenging. You kinda adapt to the pain of an intense workout and soon you’ll feel like a slacker if you’re not experiencing the rapid heart rate, shortness of available oxygen, burning from lactic acid breakdown, etc…

Keep kicking butt.

Brad
- Evelyn says:
  
  September 28, 2010 at 11:55 am
  
  Thankfully that was my only bad experience–one I now know that I brought on cause I went too hard, too fast (for what I’m currently capable of). I repeated the workout yesterday, cutting the burpee’s down to 5 reps, giving myself 10 seconds more rest on two of the breaks, and tried to take things just a little slower, more controlled… it was a tough 4 sets, but I finished them in a little over 10 minutes. Somewhat below par, but as I told my best friend and supporter–it’s progress. :D
  
  Was wondering, will short intense cardio workouts like these do a lot for my endurance, or would I only get that kind of benefit by also having a few longer, more moderate cardio sessions throughout the week?

Holly says:

October 28, 2010 at 11:36 pm

Hi Brad,
Ive been looking at your website for a little while now and im also on your mailing list, and i was just wondering if you could tell me how i could get extemely fit and toned. Im 17 year old girl, about 5’7(havent checked in a while, might be a tad taller) and 65kg, and i know thats within my weight range, but the thing is is that its mostly fat. I want to try and get my body down to the lowest fat percentage possible and get extremely toned, and i was wondering if you had any tips cause im having a really hard time trying to shift any weight at all.
I was also ontop of the exercise going to go my local Parkour group on Sunday if im not working, and i was wondering how well that will help me along? And if there are any similar things towards that style of workout. And im Australian so you wont have any experience from this, but i was wondering how good you think Milo is? Its an Australian energy drink with malted barley which you mix with milk like a protein shake…
Sorry for so many questions, i just felt it was better to tackle it all at once, cause if i have a solid plan theres no reason for me to be lazy.
Oh and i just noticed the tiny smiley face in the bottom left hand corner of the screen :D
Cheers

donata says:

December 25, 2010 at 5:58 pm

thanks, I do this workout every 2 days these weeks, after that I try to do my “7 min abs” routine (youtube greetz). on the other days I do my weight training.

If I just could subsist the right way, that’s my problem. I am lean and I can see my abs, but it’s not perfect ^^

Eating less than u burn on a single day is very hard for me. I eat so much *shit* that I know I should not eat.

Angela says:

January 19, 2011 at 7:46 am

OMG. This looks fun yet SUPER challenging. Looking forward to trying this out. One question: how did you set your gymboss for this workout? Did you have to reset it a lot of times? And if so, is there actually a way to set it just once without having to reset it?

How to Burn Fat Faster – Interval Cardio Workout

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