Today’s Burst Bout workout is called the “Phat Five” -- it’s a super high intensity 5 cardio movement circuit I designed for fast fat loss...

   
I really like performing this particular workout on days when I weight train my upper body, but you can pretty much do this style Burst Bout whenever you want a super blast of quick cardio.  Here's the video...
   
Each exercise is performed using a 20/10 Work-to-rest ratio.  Beginners can start with one bout AKA round and take it from there.  Today I will be performing 2 rounds in real time.  That’s a total of 5 minutes of continuous work.

In other words, you only have your 10 seconds rest as you transition from movement to movement and that’s it!

The objective of this style of training is to burn maximum calories and to get the absolute most from your workout time.  You want to keep the movements fast and smooth, but remember to always go at YOUR OWN PACE!  If you ever feel dizzy, nauseous or just weird, STOP, assess your condition and take it from there.  Females should take a serious look at diet plans for women to accompany these workouts.

Equipment you'll need for this rapid fat burning workout:

1) Gymboss Interval Timer

2) Jump Rope

Again, here are the exercises used in the "Phat Five" workout routine:

1. Jump Rope

2. Side Shuffle

3. Knee Ups

4. Burpees

5. Punches

Time it will take you to complete the various # of bouts:

1 Bout = 2.5 Mins

2 Bouts = 5 Mins

3 Bouts = 7.5 Mins

4 Bouts = 10 Mins

5 Bouts = 12.5 Mins

Please leave us a comment and let us know how you did.

Keep Going,

James Villepigue CSCS

Related posts to check out:

Fat Burning Workout - Lower Body / Core

Quick Workout for Extreme Weight Loss

Extreme Fat Loss Workouts

Welcome to Wednesday’s Burst Bout Workout,

I’ve got an awesome workout that’s gonna turn those buns of veal into buns of steel. The glutes are some of the strongest muscles in your body, but they are seriously neglected by most people.

Everyone wants a nice read end, so take today’s Burst Bout seriously and focus on transforming that flat butt into a round and firm booty!

Set your GymBoss to 25 seconds work and 15 seconds rest and let’s get going…

Strength Burst Bout—

Here are your muscle toning and fat burning exercises--

1. Lunge and press
2. Bench leg lifts
3. Lunge and curl
4. Db punch & crunch
5. Reverse Lunge and hip thrust
6. Bicycles
7. Lunge and overhead extension
8. Superman
9. Reverse lunge and lateral raise
   1 Minute Rest

Perform 4 Bouts = 24 Minutes

Cardio Burst Bout—Keep the same work-to-rest times – 25/15

1. Side step and kick
2. Jump rope
3. Punches
4. Jumping jack flash and raise
   Only the 15 seconds rest between Bouts

Perform 4 Bouts = 10 Minutes

Today’s Total Burst Bout Duration – 34 Minutes

Here’s today’s Burst Bout recap: Set your GymBoss Timer to 25/15. Perform 4 strength Bouts & 4 cardio Bouts

Get the following gear to make the most out of today’s Burst Bout Workout:

1. Gymboss Interval Timer
2. PowerBlock Dumbbells
3. Exercise mat
4. Towel
5. Cool water

Have a great Monday, Burst Bouters!

Your Coach,

James Villepigue

Related workouts and resources for fast weight loss:
Strength Training Workouts for Quick Fat Loss
Workout to Burn Fat and Lose Weight Fast
Rapid Weight Loss Workout

Hello Burst Bouters,

You ready for Wednesday’s strength based Burst Bout? Let’s do it…

You’re going to be focusing on upper body today, as you’ll be focusing more on the legs during Friday’s Burst Bout.

Before we get in to today’s strength based Burst Bout, I want to talk about some changes to your Burst Bout Workout schedule.

Beginning next week, we will be scaling back the Burst Bout Workouts from 6 a week to 4 a week. The reason for this is simple. We’re finding that most people simply don’t have the time to train 6 days a week. So, here’s the new plan and trust me, it’s a great one and truly I promise you that you’ll achieve the same amazing results even with less work.

Here’s how I can guarantee the same great results using this new 4-day-a-week plan. Over the first 3 workouts on Monday, Wednesday & Friday, you will begin each workout with the strength based Burst Bout.
You will then complete that day’s workout with your cardio based Burst Bout…

Day 4, which will be Saturday, will be another full body workout, but you will choose your workout based on parts of your body that may need more work than others. This is a great way for you to have a little training freedom, but the Burst Bout training parameters will still apply.

Now, there will be Burst Bout Workouts when the cardio exercise is integrated or mixed into your strength based Burst Bout. I will constantly switch this up, so that some day’s cardio and strength will be separated and other days it will be incorporated - this is how we make sure to keep your body & muscles challenged, using a little shock & awe through use of our Muscle Shuffle training principle.

If you are in any way confused by these changes, please either leave a comment or contact me at: james@jamesvillepigue.com and I will clear things up for you.

Okay, let’s get to today’s strength based Burst Bout.
Please set your GymBoss Timer to 35 seconds of work and only 7 seconds rest.

Now, that 7 seconds rest time doesn’t give you a whole lot of time to transition to the next Burst, so I have devised a sequence of exercises that will allow you to keep that transition quick and on point.

Let’s look at today’s fat burning moves

1. Overhand Bent Over Row
2. Incline Chest Press
3. Stationary Lunges Left Leg
4. Bench Leg Lift
5. Stationary Lunges Right Leg
6. Underhand Bent Over Row
7. Incline Chest Fly
8. Underhand Skull Crusher
9. Two Arm Shoulder Press
10.  Straight Arm Pull Over

1 Minute Rest

Perform 4 total Bouts = 30 Minutes

Please remember to allow your muscles to do the work...Not momentum and inertia. If there is a particualr exercise where you're not necessarily feeling the intended muscle being stimulated as much as it should be, I want you to really focus on that intended muscle...Imagine putting your full focus inside of that muscle group and see in your minds eye, that muscles fibers firing as you lift and contract aka squeeze that muscle nice and hard.

Here’s today’s Burst Bout recap: Set your GymBoss Timer to 35/7. Perform 4 total Bouts

Get yourself these Burst Bout training  tools to get the most out of today’s Burst Bout Workout:

1. Gymboss Interval Timer
2. PowerBlock Dumbbells
3. Exercise mat
4. Towel
5. Cool water

One day closer to your Burst Bout Beach Body!

Your Coach,

James Villepigue

Related workouts and resources for fast weight loss:
Strength Training Workouts for Quick Fat Loss
Workout to Burn Fat and Lose Weight Fast
Rapid Weight Loss Workout

What’s up Burst Bouters,

We very rarely use a work-to-rest ratio, where the work portion time is less than the rest time.

Well, we are doing just that today. The objective is to lift some heavier weight (relatively speaking) during today’s Burst Bout. This is how we ensure constant results, as a challenged muscle/body is a changing body. In other words, we switch up the training parameters constantly, using the Muscle Shuffle approach and this is precisely why you’ll experience extraordinary training results.

[youtube=http://www.youtube.com/watch?v=s8PgC6xOsfM&feature=channel]

Let’s look at which muscle toning and fat incinerating exercises we’ll be using today

1. Bench Sumo Squats
2. One Arm Row – Right Arm
3. Incline Chest Press
4. One Arm Row – Left Arm
5. Upright Row
6. Front Narrow Stance Squats
7. Flat Chest Fly
8. Straight Pullover
9. Lateral Raises
10. 15 Pops At The Top – No Timer For This Burst

4 Bouts with 1 Minute rest between the first 3 Bouts Including the 10^th Burst estimate) = 25 Minutes

Your Burst Bout recap: Set your GymBoss Timer to 35/7. Perform 5 total Bouts with that 35 seconds rest at the end of the 5^th Burst – Don’t get confused by this!

Get the following to make your cardio Burst Bout Workout most effective:

1. Gymboss Interval Timer
2. Exercise mat
3. Towel
4. Cool water

Get it, Burst Bouters!

Your Coach,

James Villepigue

 Check out these related workouts and diet plans to help you lose weight quick:
Lose the Last 10-15 lbs of Stubborn Fat Fast
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Cardio Workout Routines for Quick Weight Loss

Hey, Hey, Hey Burst Bouters. Welcome back to Wednesday’s strength based Burst Bout workout! I’m SO excited to share today’s Burst Bout with you all.

So, if you didn’t get it already, we’re really focusing on those legs today, hence the “break a leg” tag.

We’ll be performing a total of 8 Bursts, with half being dedicated to leg muscle exercises.

*Please note, that I tell you to perfrom 3 Bouts in the video, but I actually want you to do 4 total Bouts. Sorry. L

Let’s set that GymBoss Timer to 30 seconds of work and 12 seconds of rest. This is a nice combination of work-to-rest and will allow you to get a good amount of work in with a quick breather in between Bursts.

[youtube=http://www.youtube.com/watch?v=Ll78d_Rzx0U&feature=channel]

Make sure to choose an appropriate weight, so that the 30 seconds of work is challenging, but not so challenging, that you can’t recover for your consecutive Bursts. You’ll have a minute rest at the end of each Bout aka the end of the 8^th Burts.

Let’s take a look at today’s fat burning exercises:

1. Front Squat Press
2. Underhand Row
3. Alternating Step Ups
4. Incline Chest Press
5. Reverse Lunges
6. Lateral Raises
7. Forward Lunges
8. Rear Lateral Raises
   1 Minute Rest 4-1.6

Perform 4 total Bouts with 1 minute rest between the first 3 Bouts = Only 25.4 Minutes!

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

If you haven’t already, gear up with the following Burst Bout Workout tools:

1) Gymboss Timer
2) Powerblock Adjustable Dumbbells
3) Exercise Mat (optional)
4) Towel
5) Cool Water

Set the GymBoss to 30/12 and do yourself a favor and think about how much weight you’ll be using for each exercise prior to beginning the Burst Bout session.
Perform 4 total Bouts, with a 1 minute rest between the first 3.

Can’t wait to read how you all did. Let us know! ;-)

Your Coach,

James Villepigue

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

Strength Training for Weight Loss
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Welcome Burst Bouters, It’s Monday,

Are you ready for an exciting week of Burst Bout training? Today is your first strength based Burst Bout of the week. I wanted to keep things fresh, so the following Burst Bout is designed to do just that.

We’re going to be using more multi-muscle exercises today…that is, exercises that stimulate more than just one muscle. Now, yes, we’ve used some of these exercises before, but most of this week’s previous strength based Burst Bouts really focused on one muscle group at a time.

So today, we’re going to stoke up the metabolism, by making sure that many muscles are firing simultaneously. Here’s how it will go down…Set your GymBoss Timer to 60 seconds of work and 15 seconds of rest – This is a lot of work time and just enough rest time to collect your bearings and move on to the next exercise.

Today’s Burst Bout is not about lifting allot of weight…Believe me, your aerobic system is going to be taxed from this, but you will definitely be stimulating those major muscles for an all around body fat scorching Burst Bout session.

[youtube=http://www.youtube.com/watch?v=t7_u6GwEvN0&feature=channel]

You’re going to perform 3 Bouts and you’ll take a 1 minute rest between the first two Bouts. Total Burst Bout time is = 24.5 Minutes. You Ready?...

Here are today's Fat Burning Exercises...

1. Squat Raise Press
2. Row & Raise
3. Chest Press Crunch
4. Around The World
5. Pushups
6. Curl Dead Kick
   1 Minute Rest

Here’s today’s Burst Bout recap: Set your GymBoss Timer to 60/15. Perform 3 total Bouts = 24.5 Minutes.

Get the following gear to make the most out of today’s Burst Bout Workout:

1. Gymboss Interval Timer
2. PowerBlock Dumbbells
3. Exercise mat
4. Towel
5. Cool water

Related workouts and resources for fast weight loss:
Strength Training Workouts for Quick Fat Loss
Workout to Burn Fat and Lose Weight Fast
Rapid Weight Loss Workout

Turn Today Into A Great One, Burst Bouters!

Your Coach,

James Villepigue

Good Friday to you Burst Bouters,

Okay, we did the Burst Bout Challenge II with a 50/15 work-to-rest time on Friday, the In-Between Burst Bout using a 45/10 work-to-rest time on Wednesday. Today, we’re going to set that GymBoss Timer to 30 seconds of work and only 7 seconds rest.

Now, remember, this is a strength based workout, so you’re going to exhaust mighty quickly with so much exertion and so little rest. So, we must choose the amount of weight we’ll be lifting, carefully.

Let's check out our Fat Burning Exercises...

1. Walking or Stationary Lunges
2. Bench Knee Ups
3. Sumo Front Bench Squats
4. Stiff Legged Deadlifts
5. Neutral Grip Bent Over Row
6. Flat Chest Fly
7. Piston Presses
8. Kickbacks
9. Double Biceps Curl
10. Standing Calf Raises
    1 Minute Rest

[youtube]http://www.youtube.com/watch?v=ZN2s4FbijQg&feature=channel_video_title[/youtube]

Perform 3 total Bouts = 22 Minutes

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
4) Exercise Mat (optional)
5)Towel
6)Cool Water

Okay, let's recap today's Burst Bout: Set the GymBoss Timer to 35/7. You'll perform 3 Bouts - 22 Minutes.

Remember, because of the little 7 seconds rest between Bursts, you're not going to recover as much as you would...Especially when having to lift weight. Be smart and choose a weight load that is not too heavy...Go heavy enough, where you beleive you can lift using perfect from for the full 35 seconds.

So, there you go, my Burt Bouting Buddies - Hit it hard and I'll see you again tomorrow, for your Saturday cardio based Burst Bout.

Can't Wait!

Your Coach,

James Villepigue

Here are some related rapid fat loss workout and diet resources you might like to check out:
Strength Training for Weight Loss
Quick Weight Loss Exercises – Lose Weight Fast
Fat Burning Foods – Lose Weight Quick

Burst Bouters,

Here’s today’s strength based Burst Bout. On Monday we began with the legs and ended with the legs. Today we’re going to shuffle those muscles by starting with the back. The back muscles are the second largest group of muscles in the body, so stimulating them is going to burn mega calories and fat.

Let’s set our GymBoss Timers to 45 seconds work and only 10 seconds rest. Now, this is not a whole lot of time to recover between Bursts, and that’s okay. What’s most important here, is to make sure that you choose a weight amount that will allow you to lift properly for the full 45 seconds and even more important than that, an amount that will not burn you out so much where you can’t recover during that small 10 seconds rest and move on to the next Burst. Make sense?

[youtube=http://www.youtube.com/watch?v=5pM3x11GZ-Y&feature=channel]

Okay, so the breakdown of today’s Burst Bout will be as follows…I’ve made sure to really get your major muscle groups working hard and I did this by placing two same muscle exercises back-to-back.

I then threw an exercise in the middle to stimulate the smaller muscle groups just before you perform yet another pair of large muscle group exercises.

I finish you off with a Burst of legs. I like Bench Squats because they allow you to gauge how far to sit/squat…you don’t stop until your toosh hits the bench and you don’t sit…Just touch and go!

You’ll perform 3 Bouts and you’ll have a 1.5 minute rest at the end of the first two Bouts. Today’s Burst Bout will take you 30.5 Minutes

Here Are The Fat Loss Exercises

1. Wide Grip Row
2. Straight Arm Pullover
3. Close Grip Bench Press
4. Upright Row
5. Lateral Raises
6. Hammer Curls
7. Pushups
8. Incline Fly
9. Cross Crunchry
10.  Bench Squats
    1.5 Minutes Rest

Burst Bout Recap: The GymBoss is set to 45/10. Perform 3 Bouts = 30.5 Minutes.

Make sure to get your Burst Bout gear. The following tools are essential for getting the most out of your daily Burst Bout workouts:

1. Gymboss Interval Timer
2. Adjustable Dumbbells
3. Exercise mat
4. Towel
5. Cool water

Well, I hope you put your all into today’s strength based Burst Bout. Rest up!

Your Coach,

James Villepigue

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

Lose the Last 10-15 lbs of Stubborn Fat Fast
Extreme Fat Burning Foods - "Just Make Do" Dinner
Quick Weight Loss Tips - Lose Weight Fast
Cardio Workout Routines for Quick Weight Loss

TGIF, Burst Bouters! If this is the first time you’re visiting with us to explore our truly unique workout routines, welcome! Try out today’s Burst Bout and I’m confident that you’ll be back for allot more.

Okay, so, I’ve got another strength based Burst Bout for you today. Let’s once again use our Muscle Shuffle approach and keep that body producing results. We’ll be setting our GymBoss Timer to a work time of 30 seconds and a rest time of 12 seconds. Here's the video. We'll catch back up afterwards...

[youtube=http://www.youtube.com/watch?v=p0HR6CVYC_Q&feature=channel]

This time under tension work time would typically fall in between the Strength Building and the Muscle Building ranges, but because we’re not using incredibly heavy weight, it falls more so into the Muscle Building range.

To clarify, this does not mean that you will be building bulky muscle, as there are many factors that must be met in order to purposely do this, which include, eating excess protein, taking in many more calories, taking more rest between Bursts, etc. We’re not doing any of these things, so the result of this particular range will lead more to muscle tone than it will, muscle gain. You with me?

Now, for those of you who wish to add some more muscle to your physiques and we’ve heard from many of you who are, you’ll want to take in more calories and protein and even add a day or two of more traditional straight set training. If you are a person who is looking for a mix of both, fat loss and muscle gain, email me and I’ll give you some more details – If I find that enough of you are interested in this, I will post a schedule according to those particular parameters.

On the other hand, if you are like most of our following, you’re mostly intersetd in shedding body fat and adding just a little lean and sculpted muscle. Just to be clear, muscle doesn’t come in different forms; it’s not like some of the muscle you put on will be bulky and other types may be toned and sculpted. It’s all about how much muscle you want to add. You can gauge this amount by simply paying great attention to your body and how you are responding to the Burst Bout workouts and your assigned weight loss diet.

If as you’re moving along with these daily Burst Bout Workouts and notice that you’re gaining more muscle than you like, simply lighten the weight you’re lifting during your strength based Burst Bouts and increase the intensity that you’re putting into your cardio based Burst Bouts. Also, you may want to look at how many calories you’re taking in. If you’re adding too much muscle, you’re likely taking in too many calories; more calories than you’re burning on a daily basis.

If on the other hand, you’re not gaining enough muscle, simply do the exact opposite of what I just mentioned…add weight to your strength based Burst Bouts, scale back on the intensity of your cardio based Burst Bouts and consume more calories than you’re burning off on a daily basis. As you can see, this is not rocket science, but success with either outcome is great dependant on your desire, dedication & commitment to this fitness lifestyle or what we refer to, as your new Burst Bout Lifestyle.

Okay, so let’s move along. I’ve chosen a select group of exercises that will stimulate all of your major muscle groups. We’ll follow an order, starting with the largest muscle groups, legs, and move down to the smallest muscles, biceps.

I want you to perform 4 Bouts today and you’ll have a 1 minute rest time at the end of the first three Bouts.

The total Burst Bout workout will take just 30 minutes.

1. Bench Squats
2. 3-Grip Row
3. Incline DB Bench Press
4. L-aterals
5. Front Lunges
6. Bench Pullover
7. Pushups
8. Upright Row
9. Single DB Extension
10. Incline DB Curl
    1 Minute Rest

Remember, are objective during strength based Burst Bouts is not to lift such heavy weight – Our objective is to choose a moderately heavy weight and keep constant tension on the muscles. So, there should be no stopping at the bottom or top of any of the exercises during your Bursts.

As I said earlier, if you do want to add more muscle to your body, some of what I just mentioned will be different.

Here is today’s recap: Set your GymBoss Timer to 30/12. Perform 4 total Bouts which will run you 30 Minutes. Let’s Go!

Do you have all your Burst Bout gear? Please make sure to get yourself the following:

1. Gymboss Interval Timer
2. Adjustable Dumbbells
3. Exercise mat

Hit it hard today and rest up this weekend, Burst Bouters!

Your Coach,

James Villepigue

P.S. Check out these related workouts and diet plans to help you shape up & lose the fat fast:

Lose the Last 10-15 lbs of Stubborn Fat Fast

Extreme Fat Burning Foods - "Just Make Do" Dinner

Quick Weight Loss Tips - Lose Weight Fast

Lose Fat Fast - The Run Forrest Run Burst Bout Workout

Thursday is upon us Burst Bouters and it’s time for a 16 minute rapid fat burning cardio blast.

Set your GymBoss Timer to 20 seconds of work and 10 seconds of rest. This is more of a standardized Tabata protocol and it’s not only great for shedding unwanted body fat, but it’s also quite amazing at bulding up your V02 Max and your ability to optimally utilize oxygen…In layman terms, it means that it will improve your wind.

[youtube=http://www.youtube.com/watch?v=KCQJSaJsh_0&feature=channel]

I have put together a sequence of 8 various exercise Bursts. As you’ll notice in the video, I recommend that people who weigh over 200 pounds or are more novice exercisers avoid the Squat Jump and the Lunge Jumps. If you fit into either category, it’s a better bet to stay clear of these higher impact movements so that you avoid possible lower back and knee injuries.

Perform the following Burst Bout 4 times – You may take a 30 second rest at the end of each Bout (After completing the 8^th Burst):

1. Speed Squats or Squat jumps
2. Tight Core Rotations (left)
3. Push Ups
4. Burpees
5. Lunges or Lunge Jumps
6. Tight Core Rotations (right)
7. Speed Skater
8. Burpee w/Jump

Remember to perform each exercise using rapid fire movement and with as much intensity as you possibly can!

These Burst Bout Workouts are specially designed to be performed in the comfort of your home. If you’re someone who trains in a gym, these workouts will also work just as brilliantly when taken on the road - Simply print this blog post out and take it with you to the gym.

To be clear, these daily Burst Bout workouts use a timed based work-to-rest ratio training model – To get the most from these powerful workouts, make sure you have the following training tools:

1) Gymboss Interval Timer
2) Adjustable Dumbbells
4) Exercise mat (optional)
5) Your towel
6) A cool bottle of water

Let’s kick butt, Burst Bouters!

Your Coach,

James Villepigue

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