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

Hey Burst Bouters,

I hope you had a great weekend. Even more, I hope you’re ready to jump back into the week…Today’s Burst Bout will certainly help you start that week off right, so don’t procrastinate and let’s get started…

Grab your GymBoss Timer and set it to 45 seconds of work and 15 seconds of rest.

As always, before you actually begin training, please take a minute or two to first review the Exercise Burst list. This will help you by allowing you to both set up your exercise Burst stations and looking over your exercises will help you mentally prepare and improve your performance = better results.

Today’s work-to-rest ratio are designed for the following:

• Work time – 45 seconds is long time, so choose a weight that you can lift for that duration – you want it to be heavy enough to really stimulate the muscles, but manageable where you don’t die out before the 45 seconds is up.
• Rest time -- 15 seconds is not allot of rest time, so have your bottle of water & towel set in one spot, so you can quickly get to them and back to your next exercise Burst.

Here's Today's Step-By-Step Video Guidance...

A look at today’s Fat Burning Exercises…

Strength based Burst Bout Portion – 45/15 W-T-R

1. Step Ups
2. Squats
3. Upright Row
4. Lateral Raises
5. Alternating Biceps Curl
6. Stiff Legged Deadlift
7. Reverse Two DB Curl
8. Front Lunges
9. Piston Presses
   1 Minute Rest

Perform 3 total Bouts = 26.25 Minutes

Cardio Based Burst Bout Portion

Jump rope 250-500

Perform in 100 Jump Increments = Approximately 4-8 Minutes

Today’s Total Burst Bout Time = 30.25-34.25 Minutes

Your Burst Bout recap:

• For that strength based Burst Bout portion, set your GymBoss Timer to 345/15. Perform 3 total Bouts.
• For that cardio based Burst Bout, perform Jump Rope in 100 jump increments; with 20 seconds rest in between.

Grab the following gear to lose the most from today’s Burst Bout Workout:

• Gymboss Interval Timer
• PowerBlock Dumbbells
• Exercise mat
• Towel
• Cool water

Have a great Monday, Burst Bouters!

Keep Going!

Your Coach,

James Villepigue

Some other Fat Loss training routines for fast weight loss:

• Strength Training Workouts for Quick Fat Loss
• Workout to Burn Fat and Lose Weight Fast
• Rapid Weight Loss Workout
• Celebrity Fitness Training-Private Coaching Club

Another Rapid Weight Loss Workout... by James Villepigue

Welcome Back To  The Burst Bout Training System.

If you've been sticking to your weekly Burst Bout training, today's Burst Bout is going to seriously rock your body!

Okay, so today’s Burst Bout was appropriately named the Double Decker Fat Loss because we have you training the same muscle group twice in two consecutive Bursts, before moving on to another muscle group.

This style of Muscle Shuffling is great for fully stimulating the intended recipient muscles and will help to recruit maximum muscle fibers – This simply means faster weight loss and optimal results.

We will be setting our GymBoss Timer to 25 seconds of work and 10 seconds of rest. Today’s Burst Bout is especially challenging because you’ll be annihilating the various muscles twice and having only 10 seconds rest between Bursts is not allot of time to recover. Our objective is to always deliver challenging, but doable Burst Bout workouts and this one will surely have you working hard & breathing hard.

You will be performing 3 total Bouts and you’ll have 1.5 minutes rest at the end of each Bout, following the 3 minute Walk-Jog-Sprint.

Follow my lead, as I give you verbal cues and step-by-step guidelines throughout the video..

Here are today's Fat Burning Exercises...

1. Stationary Lunges
2. Front Squats
3. DB Lat Pullover
4. Bent Over DB Row
5. Flat DB Chest Press
6. Pushups
7. Standing DB Shoulder Press
8. Seated DB Lateral Raise
9. Close Grip DB Bench Press
10. Db Kickbacks
11. Incline DB Biceps Curl
12. DB Hammer Curl
13. Walk/Jog/Sprint for 3 Mins
    1.5 Minutes rest & repeat 2 more times

Perform 3 total Bouts

Burst Bout Recap – you’re going to set your Gymboss to 25/10 and you’ll be performing 3 total Bouts, with 1.5 minutes rest between the first two Bouts. Total Workout Time = 33 Minutes

Okay Burst Bouters - Hit it hard and see you for the new schedule, beginning on Monday, June 6th!

Please make sure to have the following exercise gear ready-to-go:

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

Have a great weekend, Burst Bouters!

P.S. Remember, beginning next week, we will be switching our usually scheduled Monday, Wednesday, Friday, Saturday Burst Bout plan to a Monday, Tuesday--Thursday, Friday schedule. 
According to your feedback, this seems to be a better fit for the majority of your schedules...Plus, this will allow me to be more creative in terms of balancing your workouts between upper and lower body muscles.

Your Coach,

James Villepigue

Related workouts and resources for fast weight loss:

1. Strength Training Workouts for Quick Fat Loss
2. Workout to Burn Fat and Lose Weight
3. FastRapid Weight Loss Workout
4. Celebrity Fitness Training-Private Coaching Club

Hey Burst Bouters. Hope you’re planning on having a great Monday, because today’s Burst Bout workout is going to raise your spirits and make ya wanna get your butt moving!

We’re setting our GymBoss Timers to 60/30. That’s allot of work, but also a good amount of rest in between Bursts. Here’s the catch – You’re going to perform your exercise Bursts very slow!

This style of training is very difficult, because you negate any and all chance for momentum to carry you through. Sometimes when we’re getting tired during an exercise Burst, our natural reaction is to bob & weave & jerk to assist us with the exercise…Not the case today. I want you to check out today’s video instruction and follow suit. Cool? Awesome!

So, let’s set that GymBoss Timer to 60 seconds of work and 30 seconds of rest.

Here are today’s fat melting moves…

1. Sumo squats
2. Pull-ups
3. Pushups
4. Lateral raises
5. Close grip bench press
6. Chinups
7. bicycles - regular controlled speed
   1 Minute Rest

Perform 3 Bouts = 31.5  Minutes

Cardio Based Burst Bout Portion— 25/10 W-T-R --

Jump rope
Speed pushups
Speed squats
Jumping jack flash with front & side raises

Perform 4 Bouts = 8.5 Minutes

Today’s Total Burst Bout Time = 40 Minutes

Here’s today’s Burst Bout recap:

• For the strength based Burst Bout portion, set your GymBoss Timer to 60/30. Perform 3 total Bouts.
• For your cardio based Burst Bout, set the GymBoss to 25/10 and perform 4 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

Make It 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
Celebrity Fitness Training-Private Coaching Club

Having a good weekend, Burst Bouters? I have to apologize, but I've got a bout (pun intended) of food poisoning and so I won't be shooting videos for this week's Burst Bout workouts. If you have any questions about the exercises and how to most effectively perform them, please leave me a comment and I'll get right back to you. I am very sorry for the inconvenience and will get right back to shooting your videos when I'm feeling better.  All my best...James 

Well, hopefully today’s Burst Bout workout will add a spark to your weekend. Listen, it’s almost summer time, so do what most people won’t do and bust your rump now and reap the body beautiful rewards before summer hits!

Please set that GymBoss Timer to 40 seconds work with only 7 seconds of rest!

40 Seconds is a whole lot of time and with only 7 seconds rest, today’s Burst Bout is going to tax the snot out of you – Sorry, I had to! ;-)

Make sure to choose an amount of lifting weight that you can handle for the total 40 second work time (perhaps a little lighter than what you’d normally do) and be mindful of the fact that you’ll barely have enough time to make the transition to the next Burst, let alone catch your breath.

Do the best you can and if you happen to make it to any of the consecutive Bursts too late, don’t sweat it…Oh, You’ll be sweating, but don’t stress!  

Oh Yeah, it’s Saturday, so your cardio is integrated into the Burst Bout by virtue of the tiny 7 second rest time between Bursts. Also, remember that you must also add your two choice exercises for the 9^th & 10^th Burst’s.

Here are your Saturday’s weight loss & muscle toning exercises…

1. Super slow Pushups
2. Kick backs
3. One legged bridge left
4. One legged bridge right
5. Lunge jumps switch
6. Underhand rows
7. Clean and 3 press
8. Chinups
9. Your choice exercise
10. Your choice exercise

1 Minute Rest Between Bouts

Perform 3 total Bouts = 23.5 Minutes – This is your total Burst Bout time

Here’s today’s Burst Bout recap: Set your GymBoss Timer to 40/7.

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

1. Gymboss Interval Timer
2. PowerBlock Dumbbells
3. PullUp Trapeze Tower – Email me for details – james@jamesvillepigue.com
4. Exercise mat
5. Towel
6. Cool water

Have An Awesome Day, 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
The James Story

Hello Burst Bouters,

Welcome back to TopFatLossTrainer.com. Here is your Wednesday Burst Bout workout.

I’ve added a new piece of home based gym equipment to your weekly Burst Bout training. It’s an awesome free standing pullup fitness system that you can perform an incredible number of exercises on, including:

Pullups (both overhand and neutral grip), chin-ups, dips, leg raises, hip raises, knee ups, etc.

This is the missing link for most him gyms and it can mean the difference between okay results and results that produce maximum fat loss and extreme body sculpting.

We’re setting our GymBoss Timers to 30 seconds work with 10 seconds of rest.

Focus on lifting moderately heavy weight and remember that you’ll only have that 10 seconds to transition to the next exercise Burst – Not a whole lot of time, so set your exercise stations up prior to starting the Burst Bout session!

Here are today’s quick fat burning exercises…

Strength Burst Bout --

1. Inverted chin up/swap out for underhand Rows
2. Elevated pushups
3. Lateral squats
4. Inverted pull ups wide grip
5. Bulgarian split squats right
6. Bulgarian split squats left
7. Bicycles
8. Deadlifts
9. Fast hands plank

1 Minute Rest 4.5  - 1.5  - 27 Mins

Perform 4 total Bouts = 27 Minutes

Cardio Burst Bout --

1. High knee runs
2. Jab cross hook uppercut
3. Bicycles
4. Jump rope
   10 Seconds Rest & Repeat 3 More Times

Perform 4 total Bouts = 10.5 Minutes

Total Burst Bout Time = 37.5 Minutes

Here’s today’s Burst Bout recap: Set your GymBoss Timer to 30/10.
Perform 4 Total Bouts of each.

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

1. Gymboss Interval Timer
2. PowerBlock Dumbbells
3. PullUp Trapeze Tower – Email me for details – james@jamesvillepigue.com
4. Exercise mat
5. Towel
6. Cool water

Have An Awesome Day, 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
The James Story

Hello Burst Bouters,

Good Day, Burst Bouters,

Well, hopefully tax day is behind you and you can now stress less. Today’s workout is all about getting you back into a fresh week of pure awesomeness!

Your Burst Bout is a balanced combination of upper and lower body exercises for muscle symmetry and a maximum fat burn.

If you want to learn more about the science behind the Burst Bout Training Sysyem, check out this video: http://www.topfatlosstrainer.com/train/

Set your GymBoss Timer to 45 seconds work with 20 seconds of rest.
This work-to-rest ratio will allow you to lift moderately heavy weight and you’ll still have a decent amount of time to adequately recover between each Burst.

Here are today’s fat burning exercises…

1. Deep Sumo Squats into Calf Raises
2. Pushups
3. Diagonal Lunges - Alternating
4. Straight Arm Pullover
5. Neutral Grip Rows
6. Front To Side Raise
7. Alternating Bench Step Ups
8. Upright Rows
9. Flat Chest Fly
10. Kickbacks
    1 Minute Rest

Perform 3 total Bouts = 34.5 Minutes

You didn’t actually think you were done yet, right? Here’s today’s cardio based Burst Bout – A 15/10 work-to-rest ratio of rapid fire movement exercises—

1. 1.     Punches
2. 2.     Jumping Jack Flash
3. 3.     Bicycles
4. 4.     Knee Ups

Perform 4 Total Bouts = Approximately 5.5 Minutes

Today’s Total Burst Bout Duration – 40 Minutes

Here’s today’s Burst Bout recap: Set your GymBoss Timer to 45/20. Perform 3 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

The main objective of today’s cardio based Burst Bout, is to keep a constant pace for the 1 minute duration. I’d much rather you use a moderate and steady pace during each Burst than a combination of super fast mixed in with a moderate speed. This would likely happen as you will no doubt begin to exhaust during the Bursts.

Today’s Burst Bout is all about building up our endurance and burning some mega calories.

Here’s the deal with today’s fat burning exercises. You’ll perform a more difficult exercise during the 60 second work time and a less intense movement during your 30 second “active rest” time.

[youtube=http://www.youtube.com/watch?v=_6wYHpMzWHk&feature=channel]

Here’s today's fat burning exercises:

1. 60-High Knee To Sprawl
2. 30-High Knee Walk with Over Under Arms
3. 60-Roll Back Get Up
4. 30-Medium Speed Punches
5. 60-Medium  Speed Jump Rope
6. 30-Side Steps
7. 60-Speed Skaters
8. 30-High Knee Reverse Arm Rolls

4 Bouts with no more than the 30 seconds rest at the end of the 8^th Burst = 24 Minutes

Remember, today's Burst Bout should not be treated like a compeitive race, but rather a even paced marathon...Maybe it should be marathin? ;-)

Your Burst Bout recap: Set your GymBoss Timer to 60/30.  I want you to Perform 4 total Bouts with only 30 seoconds rest at the end of the 8th Burst/Exercise

Please have the following Burst Bout gear to get the most out of these workouts:

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
Extreme Fat Burning Foods – “Just Make Do” Dinner
Quick Weight Loss Tips – Lose Weight Fast
Cardio Workout Routines for Quick Weight Loss

Happy Thursday, Burst Bouters?

Hope you’re ready for today’s awesome cardio based Burst Bout. So, we did our strength based Burst Bout yesterday and you worked at a 35/7 work-to-rest ratio. Well, we’re going to follow the same time parameters for today’s cardio workout.

[youtube=http://www.youtube.com/watch?v=ovZq_axG6ak&feature=channel]

Here are the exercises for today’s rapid fat burning Burst Bout:

1. Jump Rope
2. Punches – Jab-cross-hook-uppercut
3. Knee Ups
4. Bicycles
5. Partial Split Lunge Jumps
   Rest 35 Seconds
   Perform 5 total Bouts and I want you to take another 35 seconds rest at the end of the 5^th Burst…Ordinarily I wouldn’t have you take that rest, but today we are.Total Burst Bout Time = Just under 20 Minutes

    

    

Now, this is not an easy Burst Bout, folks, so be forewarned. If you get to the point where you feel like you must take more than the 7 seconds rest, stop the GymBoss Timer, catch your breath and then get right back in it. Just promise me that you won’t give up!

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
Extreme Fat Burning Foods – “Just Make Do” Dinner
Quick Weight Loss Tips – Lose Weight Fast
Cardio Workout Routines for Quick Weight Loss

Okay Burst Bouters - Here it is Friday and you’ve already completed Tuesday’s cardio based Burst Bout, using a 40/10 work-to-rest ratio and Wednesday’s, using a 60/30 work-to-rest ratio.

Today, we’re shuffling it up and will be using a 30/15 work-to-rest ratio. This week’s mix of work & rest times ensure that your effectively building up your endurance, getting adequate aerobic and cardiovascular exercise and that you’re building a rampant body fat fire and burning max calories.

Now, if you recall, I brought the intensity down a bit with Wednesday’s Take Your Time But Hurry Up Burst Bout and Monday’s cardio Burst Bout required that you paced yourself during the full 60 second Burst time, so that you didn’t prematurely burn out.

So, today, we’re going all out and will be focused on bringing the rapid fire movement during each Burst.

[youtube=http://www.youtube.com/watch?v=TLmEv8sNrOU&feature=channel]

Let’s take a look at today’s Burn The Fat Fast Exercises:

1. Side Shuffle
2. Burpees
3. Straight Punches
4. Knee Ups
5. Jump Rope
   4 Bouts with no more than the 15 seconds rest time at the end of the 5^th Burst = 15 Minutes

Please make sure not to mistake the short duration for an easy cardio workout…This style of higher intensity cardio is very quick, but incredibly effective. Remember, that the more intensity (output) you out into it, the more effective the Burst Bout and the better the results.

Your Burst Bout recap: Set your GymBoss Timer to 30/15. Perform 4 total Bouts = Only 15 Minutes.

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

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

Turn Today Into A Great One, 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
Extreme Fat Burning Foods - "Just Make Do" Dinner
Quick Weight Loss Tips - Lose Weight Fast
Cardio Workout Routines for Quick Weight Loss