Today’s Burst Bout is a total body blast – it will focus on the 6 major muscle groups.  This particular Burst Bout Workout will have you performing a weight training exercise followed by a cardio based movement.

Here’s the deal, the objective of Burst Bout Training, is to keep the heart pumping and keep the muscles stimulated with rapid fire movements - Remember to keep your weight training exercise tempo quick but strict...

In other words DO NOT USE MOMENTUM to move the weights.  Let the muscles do their work and this will keep the muscles pumped and help avoid injury.

As far as the cardio movements go, take it to the limit.  Go at YOUR own pace, but remember to keep the intensity high.  Having said that, here is today's rapid weight loss workout video...

Lean and Mean In 13 Fat Burning Exercises

1. Lunges
2. Knee Ups
3. Two Arm Row
4. Punches
5. Incline Chest Press
6. Speed Skater
7. Squat Thruster
8. Knee Ups
9. Lateral Raise
10. Punches
11. Two Arm DB Kickback
12. Speed Skater
13. Two Arm DB Biceps Curl
Rest 1 minute and repeat 4 times

4 Bouts = 29 minutes of total workout time

The link just below, is a custom Burst Bout workout chart for you to print out and fill in. This will keep you organized…
http://www.topfatlosstrainer.com/james-villepigue/burst-bout-workout-chart/

You'll need the following exercise equipment for this workout:
1) Gymboss Timer
2) Adjustable Dumbbells/Bench

Enjoy... please ask if you have any questions... and as always, we'd love to hear about your rapid weight loss results, so give us a shout in the comments section below.

Your Coach,

James Villepigue

Related workout routines to check out:

Fat Burning Bodyweight Workout
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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]

You'll need the following pieces of exercise equipment to do this from home:

1) Gymboss Interval Timer

2) Pull Up Bar

3) Adjustable Dumbbells

4) Lots of heart... and maybe a little caffeine pre-workout ;-)

And here's a quick rundown of today's crazy fast weight loss training session: after a proper warm up, set your timer to 40 seconds of work and 10 seconds of rest, then complete the following fat burning exercises (in order)...

1) Burpee with pull up

2) Jumping jack flashes with dumbbell (guys, aim for 9 lbs and girls, aim for 3 lbs)

3) Dumbbell boxing (use same weight as above)

Complete one burst of the first exercise, rest 10 seconds, transition to exercise number two, rest 10 seconds, finish with exercise number three, rest 10 seconds -- this is one bout.  At the end of that 10 seconds, we're right back into burpees with pull up.  Complete successive bouts nonstop for exactly15 minutes.

It'll go fast, but it'll also burn like crazy.  Make sure you're mentally focused before tackling this particular workout.

Tear it up.  Talk to you tomorrow.

Your Coach,

Brad Campbell

Posts related to best workout to lose weight fast:

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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]

Pretty killer, am I right?  Oh and right before I demonstrated the first exercise, I said to set your Gymboss to one minute twenty seconds -- I was thinking 120 "seconds" -- so I should have said 2 minutes of work, followed by 20 seconds of rest.  My bad...

If you plan on completing this weight loss workout from home, have the following ready:

1) Gymboss Interval Timer

2) Adjustable Dumbbells

3) Jump Rope

Okay, here are the instructions for your final cardio workout of the week:

PART I: 120/20 -- front lunges for maximum reps... each step forward and back to starting position counts as one rep.  Guys should use 12 pound dumbbells and girls should use either 3 pound dumbbells or strictly bodyweight.  After 2 minutes, record your reps, rest for 20 secs and proceed to the next part.

PART II: 120/20 -- push up into renegade row for max reps... one push up and one row on each side constitutes one rep.  Guys should try to use their 12 pound dumbbells (but feel free to use less... or no weight at all, if necessary), and girls should use strictly bodyweight (do push ups off knees if necessary).  After 2 minutes, record your total reps, rest 20 secs and start in with the next exercise.

PART III: 120/20 -- jump rope for max reps... if using jump rope, each jump counts as a rep; if doing high knees, right and left (up and down) counts as one rep.  Go hard for 2 minutes, then record your total reps, rest for just 20 secs and complete one more bout in the exact same fashion.

The above times are in seconds, so again... it's 2 minutes of burst and 20 seconds of rest.  Each bout takes exactly 7 minutes to complete, so it's a 14 minute rapid fat loss workout in total.

Here are my scores for both rounds:

Lunges: 1st round = 45 | 2nd round = 41

Push up into renegade row: 1st round = 20 | 2nd round = 17

Jump rope: 1st round = 186 | 2nd round = 201 (I think I was excited for that final beep, LOL)

Try it out and leave your scores in the comments section below.  Most importantly, keep those scores in your workout journal and when we repeat this challenge in a few weeks, you can assess how much your fitness has improved.

Have a great weekend and stay outta trouble.

Your Coach,

Brad Campbell

Check out these related workouts and diet plans to help you lose weight quick:

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PS - If you're a Black Eyed Peas fan, here's a cool song they came out with recently that'll really fuel your workouts: it's called Just Can't Get Enough and it rocks...

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.

The purpose of today's weight loss workout is to burn a decent amount of calories, improve your cardiovascular conditioning, but also to give your muscles and nervous system a well-deserved break.

Sound fair?

It's not very often that you'll hear me coaching you to dial it back a bit... so enjoy the occasion. ;-)

By the way, if you don't already have a nice pair of running shoes, I strongly encourage you to pick a pair up.  If possible, look for a running specialty store and go in and have your feet assessed to find out which type of fit/ride is best for your sweaty hooves...

Then start wearing these puppies for all of our Burst Bout workouts, even if we're not doing any running.  Seriously, you'll thank me in the future -- speaking from experience, nothing sucks worse than injuring your foot and being forced to sit on your butt, against your will.  Very un-cool, so please give your feet the attention they deserve, before you get hit with a stress fracture, sprained ankle or worse...

Alright guys and gals, that's it for today.

Be ready to rock and roll tomorrow.  Have your tiger blood ready, LOL...

Your Coach,

Brad Campbell

Related posts and resources for you to check out:

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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]

All you'll need to do this bodyweight workout from home is the following...

1) Gymboss Timer

2) Jump Rope

Workout instructions for today's cardio based Burst Bout session...

PART I: 60/30/60/30 -- 5 x's push up into one leg crab thrusts combo move (see video), plank jacks, jump rope, rest... repeat x 6 for a total of 21 fast fat burning minutes.

Push yourself through the entire workout, but especially during the first combination exercise, where I was going a little slow for demo purposes.  You should be able to get at least two times through the series of: 5 push ups, 5 hip thrusts per side and 5 more push ups...

If this is too challenging, beginners can perform the push ups off their knees and instead of doing one leg crab thrusts, just do 5 reps using both legs at once, then right back into 5 modified push ups, and so on.

As always, if you don't have a jump rope or jump roping is not convenient, go ahead and rock high knees instead.  Just make sure to challenge yourself and really drives those knees up high, otherwise it can become kinda easy.

I think you'll enjoy the "good soreness" in your obliques the next couple of days, thanks to the plank jacks.  When you're doing these, you gotta work hard to keep you back flat and your trunk stabilized -- it's an awesome exercise.

Alright, that about does it for today's workout.  Make sure you stay focused on the task at hand, and don't slip on these clean eating diet days -- otherwise, these fat burning workouts are essentially useless.

Your Coach,

Brad Campbell

Other bodyweight training posts and resources for you to check out:

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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:

Rapid Fat Loss Workouts

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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]

To follow along and rock these bodyweight exercises from home, you'll need:

1) Gymboss Interval Timer

2) Pull Up Bar

Once again, here are the "Crabby Ass" Workout instructions:

PART I: Complete 25 burpees in the shortest amount of time possible.  Record your time.

PART II: 15/5 (for all of the following) -- Pull ups, frog push ups, crab thrusts, split squat jumps... repeat entire bout 7 times, totaling 8 (roughly 11 minutes).

PART III: Finish with another 25 burpees, performed as fast as possible.  Record your time.

Remember, the Burst Bout portion of the workout is essentially a circuit where you're bouncing from one exercise to the next without rest.  The 5 seconds of "rest" on your Gymboss is simply so you have time to transition into the next exercise.

After the last exercise (split squat jumps), you're right back into pull ups... so it's very metabolic and will still produce a decent afterburn effect to accompany the total body toning.

No matter if you're a true beginner or extremely advanced, these bodyweight exercises are excellent for weight loss and lean muscle toning.  All you have to do is select the exercise variation that's appropriate for your level of fitness, as outlined in the video.

I think you'll really like the frog push ups and crab thrusts -- chances are, you'll be a little "crabby" the next couple days, as your booty will definitely be sore.

Hope everyone has a great weekend -- we're back tomorrow with the final cardio workout of the week (guaranteed to put your fat loss results into overdrive).

Your Coach,

Brad Campbell

Related bodyweight workouts to help you lose weight fast:

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Lose Weight Fast

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.

The salmon provided a good amount of protein and lots of healthy fat (as did the olive oil-based pesto sauce); the cottage cheese provided my muscles with a slow-digesting casein protein while I slept; and the greens of course helped with digestion of this protein, plus helped to fill me up without costing me many calories.

To prepare the salmon, I drizzled just a tiny bit of olive oil on top, covered with tinfoil and threw it in the oven for about 60 minutes on 325...

A quick tip for those of you who think you can't afford salmon: make it a habit to grocery shop more frequently and buy the lean meats and fish that's just about to expire.  If it needs to be cooked within a day or so, guess what -- they hafta drop the price to get it sold.

You can actually eat like a king and save quite a bit of cash when you take advantage of this...

Oh, and while you'll usually hear me encouraging you to avoid sauces, condiments, seasonings, etc like the plague... one flavor enhancer that I do like to use occasionally is pesto sauce, which is basically basil leaves, olive oil, garlic, parmesan cheese and a little bit of salt and pepper -- so all in all, it's fairly fat loss friendly (just don't overdo it).

Anyways, hope that helps give you some ideas for potential superfoods to incorporate into your fat burning diets.  Let me know in the comments section if you've got any cool recipes you'd like to share.

I'm back tomorrow with this week's last strength training workout, so we'll talk then.  Have an awesome night...

Your Coach,

Brad Campbell

Here are some related weight loss diet posts and resources for you to check out:  Diets That Work Fast for women who want to lose belly fat and tone up once and for all...

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]

If you're gonna join me and rock this workout from home, here's what you'll want to have:

1) Gymboss Interval Timer

2) Powerblock Adjustable Dumbbells

And here's a breakdown/instructions for this QUICK fat loss workout routine:

PART I: Timed challenge -- complete 50 bodyweight pull ups, using perfect form, in as little time as possible.  Record your time and make sure to crush it the next time around.  Use assistance if you cannot perform at least 6-8 reps in a row...

PART II: 45/15/45/15 -- Renegade rows, rest, butt kickers, rest... repeat x 5 rounds (or 10 minutes total)

PART III: 45/15/45/15 -- Stiff leg db deadlifts into upright row, rest, 180 degree jumps, rest... repeat x 5 rounds (or 10 minutes total)

The entire workout should take around 30 minutes, depending on how fast you knockout the 50 pull ups.  On the renegade rows, don't try to be Hercules -- you'll miss the benefits of this exercise if you don't use your trunk to keep your back perfectly flat.  So beginners, you may just want to start without any weights at all...

On the butt kickers, get those heels all the way up to your booty and stay on the balls of the feet... plus, over-exaggerate the arm swings while doing this, for greater caloric expenditure.

In the video, I went really light on the stiff leg deadlifts/upright row combo exercise.  For my actual workout, I pushed myself hard and went quite heavy -- make sure you do the same, as it's not supposed to be easy.

Lastly, when doing your 180 degree jumps, remember to alternate directions with each successive bout.  Land softly, staying on the balls of your feet and try to focus on getting quicker and knocking out more reps in that 45 second burst as the rounds go on.

As I once heard a wise meathead say: "Ain't nuthin' to it but to do it..."

Your Coach,

Brad Campbell

Related fat loss posts to check out:

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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]

Ready to rock this strength training workout from home?  Make sure you've got the following on hand...

1) Gymboss Timer

2) Powerblock Adjustable Dumbbells

3) Stability ball or Suspension Rings (I'm ordering the rings for both pull up bar and dip station SOON -- so pumped about this)

4) Exercise Mat (optional)

Let's recap the instructions for this fat burning training session...

PART I: 40/20/40/20 -- Stability ball/ring push ups, rest, db front squat into push press, rest... repeat x 4 (5 bouts or 10 min total)

PART II: 40/20/40/20 -- Staggered push ups, rest, wall sits, rest... repeat x 4 (5 bouts or 10 min total)

If you're using rings in place of the stability ball, just set them up so your body is in roughly the same position (at slight incline) and you'll get an amazing pump -- possibly even better than with the stability ball.  Like I said, I'll be ordering the rings and dip station here shortly, so expect to see them in upcoming workout vids...

If you don't have a stability ball or rings, go ahead and use whatever's clever -- a couch or a couple of chairs will work just fine... but, consider lifting one foot off the ground for approximately half the work period (and switch feet halfway through) to make 'em more challenging and place more strain on your core muscles.

Get real low on the front squats and keep the abs and lower back activated throughout... then, transition smoothly into a press at the top of the squat.

For staggered push ups, go off your knees if they're too difficult for ya.  And for wall sits, aim for a 90-degree angle at the knee joint... also, make sure to keep your back flat against the wall.  And don't quit on me -- I promise, it'll burn like heck, but hang in there and fight through it...

There ya have it, guys... 20 minutes of solid strength training for fast weight loss, muscle toning and ab sculpting.  Wednesday we'll hit the backside hard...

But before that, we'll be back tomorrow with a belly fat blasting Burst Bout cardio session.  Talk to ya then.

Your Coach,

Brad Campbell

Here are some related fat loss workout and diet resources you might like:

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