This plyometric workout shows you how to incorporate several of my top fat loss strategies into one bomb-ass body weight cardio session that you can do anytime, anywhere, with no equipment and in just 10 minutes.  Watch me suffer through the heat, boost my metabolism and take this workout to school.

10-Minute Fat Burning Plyometric Workout:

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Notice the advanced fat loss techniques that are mixed into this plyometric cardio workout:

--> Shorter duration, but much higher intensity, which leads to a greater post-workout fat burning effect

--> Using explosive movements, which targets fast twitch (type II muscle fibers) - this leads to more lean muscle and greater fat loss

--> Replacing standard cardio exercises, such as using the elliptical machine, with nontraditional movements (plyometrics and body weight exercises) - this keeps things refreshing and acts as a secondary form of weight training to prevent muscle loss and promote a lean body

--> Interval cardio training - although it's more disguised than usual, this is actually an interval workout, where I have you recovering with a light jog in place, followed by a period of intense work

--> Short rest periods that force your body to work hard even though it's not fully recovered

--> Hybrid training - meaning I've combined a standard interval cardio workout with plyometrics, body weight strength training and calisthenics

So what may appear to be just some random 10 minute workout to the untrained eye, is actually a highly thought out regimen that is built based on advanced fat loss principles.  In the end you get 10 minutes of fat burning fun (aka hell) that gives you more results in much less time.

Don't worry, I've got your back...and your belly, for that matter.  Give this fat burning plyometric workout a shot this week and let me know how it goes by leaving your comments below.

Your Coach,

Brad Campbell

Post related to Fat-Burning Plyometric Workout:  Dwight Freeney Workout

Here's another easy lean body recipe for all my fat-haters.  Today we're doing up some Simple Chicken With Balsamic Vinaigrette.

Here's what you need:

--> 4 boneless, skinless chicken breasts

--> 1 tbsp chopped parsley

--> 2 tbsp olive oil

--> 2 cloves garlic, chopped

--> 2 tbsp fresh lemon juice

--> 2 tbsp Dijon mustard

--> 1/4 cup balsamic vinegar

Here's how to make it:

--> Whisk the mustard, vinegar, lemon juice, garlic and olive oil together in a bowl.

--> Grab a large Ziploc bag and place the chicken breasts and vinaigrette inside, seal and toss it around a few times to coat the chicken breasts.  Place in refrigerator for 15-20 minutes.

--> Preheat over to 400 degrees, place chicken breasts on large greased baking dish and cook 20-30 minutes until thoroughly done.

--> Cut up thin slices of chicken breast, throw some parsley and extra vinaigrette on top and now you have yourself a tender, tasty, lean body dish.  Serve with steamed veggies and enjoy.

Simple Chicken With Balsamic Vinaigrette per-serving stats:

--> serves 4 people as outlined above - go ahead and adjust accordingly, but I like to have leftovers

--> 236 calories

--> 28 g protein

--> 8.5 g carbs

--> 2.8 g fat

--> 0 g fiber (you'll get this with your side of veggies)

Everything you put in your mouth is either going to take  you one step closer, or one step farther away from your fitness goals.  This lean body recipe will definitely take one step closer to your 6 pack abs.

It's tough to beat chicken and veggies when you're trying to create a meal that doesn't taste like cardboard and yet, will still bring you closer to the lean body you're working towards.

Remember, if you want to lose fat and get ripped...you need to start living like someone who's lean and ripped...and I can guarantee you these people have eaten a boatload of chicken and veggies throughout their journey to "Leanville."

Your Coach,

Brad Campbell

PS - Here is a comprehensive list of the very best diet programs available today: DIETS...

Burning fat, getting lean and ultimately transforming your physique to resemble that of a fitness model requires hard workouts and even harder effort in the kitchen.  We'll want to really tighten up our nutrition and focus on high protein sources mixed with a moderate amount of healthy fats and slightly lower amounts of complex carbohydrates.

When I have the time, I like to start my mornings out right with a huge breakfast omelet.  Sometimes I get crazy and want to live dangerously, so I even make omelets for lunch or supper.  Evel Knievel doesn't have anything on me.

Anyways, try making this Spanish Omelet a few times during the week.  It tastes amazing and still gets you lean and ripped at the same time.

Here's what you need:

--> 10 egg whites

--> 3/4 cup salsa

--> 1/2 cup spinach

--> 1/4 cup fat-free cheese, shredded

--> Nonstick cooking spray

Tell your personal chef to cook it like this:

Coat your skillet with nonstick cooking spray and place over medium heat.  Beat those egg whites up in a bowl and pour them into the skillet.  Allow to cook for a few minutes until eggs begin to set.  I like to lift up around the outside edge of the eggs and tilt the pan to allow the uncooked whites to run under...just so everything cooks evenly.  Throw on your fat free cheese, spinach and salsa, carefully fold that bad boy in half and allow to finish cooking.

Have your personal chef bring it to you with some green tea, dry wheat toast and a couple pieces of fruit.  Now that's a tasty breakfast that gets you one step closer to sculpting your lean body.

Here's what you're getting with the Spanish Omelet:

--> 256 calories

--> 47 g protein

--> 12 g carbs

--> 0 g fat

--> 2 g fiber

Enjoy this fat burning breakfast (well, meal I should say...in case you're crazy like me) and the tight waistline that comes with it.  Now tell you chef to get busy on those dishes.

Your Coach,

Brad Campbell

View all the top-ranked diet programs for both muscle building and weight loss here: diets

Simply put, your metabolism refers to the amount of calories you burn on a daily basis to maintain life.  Whether you're sleeping, sitting on the couch watching The Real Housewives of Atlanta (don't judge me), surfing the web or staring at a wall, your body is burning calories to keep you going.

Of course, not everyone burns calories at the same rate.

Your metabolism is affected by aging (duh), gender (men have the upper hand) and body composition (more muscle burns more calories).   There can also be some hereditary factors that make a difference, such as thyroid problems, which can usually be corrected fairly easily with proper medication.  Sorry, but I'm not going to let you play the  "bad genes card" this time.

Unfortunately, I haven't figured out a way to stop the aging process and females can't just snap their fingers and adopt a male's higher metabolic rate...so let's focus on what we CAN control, which is lean muscle mass.

Here's a super-duper important stat:  each pound of lean muscle you put on requires about 50 calories per day just to maintain.  This doesn't even account for the calories burned during the workouts that stimulated this new muscle growth...we're talking just for this one pound of lean muscle to sit there and do nothing, your body will burn 50 calories per day.

At this rate, just one extra pound of muscle will burn 18,250 calories in a year.  This would be equal to 5.2 pounds of fat.  If we add five pounds of muscle to your frame, this will assist in burning off about 26 pounds of fat over the next year.  That's huge.

Q:  Is strength training important for fat loss?

A:  Does a one-legged duck swim in circles? (YES...haha)

Clearly, the best way to boost your metabolism so that it attacks body fat 24/7, is to add lean muscle to your frame.  This won't be accomplished with hours of jogging on the treadmill.  You need to perform intense strength training a minimum of 3 times per week, focusing on total body workouts, compound movements, using HEAVY weights (or difficult body weight exercises that really challenge your muscles) and high volume.

Here's the dilemma, or "catch-22" if you will:  theoretically, to gain muscle mass, we would need to take in more calories than we burn off daily.  This is kind of counterproductive, as I pointed out in Fat Loss 101, where I said fat loss is simply a matter of creating a calorie deficit (burn off more calories than you eat each day).

So which is it, Brad...if our ultimate goal is to Burn Fat Faster, should we be focusing on building lean muscle by creating a slight caloric surplus, losing fat by creating a large calorie deficit...or should we try to do both at the same time?

I always recommend torching the body fat first, until we achieve the desired level of leanness.  From there, we can easily add extra lean muscle back to your body.  But, that doesn't mean that we can't TRY to defy logic and do both (add lean muscle AND lose fat) at the same time...which is exactly what I do with much success.

Here's the steps you'll want to take to add (or at least maintain) lean muscle, so that we can boost metabolism and maximize fat loss:

-->  use strength training sessions as the cornerstone of your fat loss workout plan

--> go as heavy as possible during these strength training sessions to promote a ton of muscle damage (remember, muscle fibers need to be damaged to build back stronger)

--> strategically use a super high calorie cheat day on one of those strength training days and lift like your life depends on it (all those carbs will go straight to building more lean muscle, rather than being stored as fat)

--> cardio workouts should be performed with weight bearing exercises that also challenge your muscles, such as plyometrics and other explosive activities (acts as a secondary form of strength training)

--> all workouts should be kept short, but very intense, especially cardio sessions (this way we won't break down lean muscle for energy)

--> consume a sugary carb and protein liquid drink with all workouts (this provides fuel for the workouts and spikes insulin, which shuttles protein to the muscles...thus, we're already 'feeding' the muscles to promote repair and new muscle growth)

--> on cardio workout days, focus on creating even more of a calorie deficit by eating super clean (I like to use 1 'pseudo-fasting' day after my cheat day, where I basically only consume the carb/protein liquid drink with my cardio workout and maybe a few small protein snacks throughout the day...this is essentially a 'fast' and it really throws a curve ball at your body and helps speed up fat loss if used correctly)

--> all days of the week (including the cheat day and 'pseudo-fasting' day) must be filled with high protein sources eaten with each and every meal or snack

That's a basic, mile-high view of how you can add (or at least maintain) lean muscle mass to effectively boost your metabolism and burn even MORE fat, while you're already working to put your fat-burning on blast by creating a calorie deficit through proper nutrition and intense workouts...if that makes sense.

Basically, I've developed an Advanced Fat Loss Plan that sort of 'cheats the system' and allows you to lose fat AND build lean muscle at the same time...which leads to an even higher metabolism and more fat-burning mojo, baby.  I hope this is okay with you.   :)

Your Fat Loss Coach,

Dr. Brad Campbell CFT, PharmD

PS - If you haven't already done so, be sure to sign up for my fat-hater VIP list below...this way you'll get immediate access to all kinds of FREE content, including my advanced fat loss workouts, coaching lessons, special offers and my Fat Chance:  The Truth About Weight Loss Supplements ebook.  Just put your name and email in the form below and enjoy my gifts to you for being a TopFatLossTrainer reader.

After all, there's plenty of other general weight loss sites, books, programs and information products out there for people who are cool with losing only a few pounds per month and blending in with everyone else.  My advanced fat loss coaching blog, however, is for a different crowd.  This is for those who truly want to stand out...

I'm talking fitness model fit, not Joe Schmo, blend in with the rest of society crap.  This is for other fat-haters and lean body lovers (I should brand those terms).

You know, the guys who want that appealing v-taper and the girls who desire a toned, tight body without sacrificing their feminine curves; for everyone who wants to look great in their clothes and even better naked; and for those who agree that the IDEAL body is one that is lean and defined - not bulky or skinny.

If this is you, then I commend you for having great taste :)  I think lean and ripped is the only way to go and speaking from experience, I must say that life is so much better when you're lean and mean.

Face it, we live in a superficial world and having an attractive body is like having a winning lottery ticket.

I know that being in great shape has helped me get ahead in almost every area of life - from picking up girls, to receiving compliments from random strangers at the grocery store (my ego needs a lot of stroking), to being handed surprisingly quick promotions, bonuses and special treatment at pretty much every job I've ever had, to getting better service at restaurants and malls and the list goes on and on.

You name it, I've witnessed it first hand and can tell you that this special treatment is either a direct or indirect result of having a better-than-average, super-lean physique.

The direct part is obvious - you see those 'undercover' studies all the time on TV, where they stage some hot chick with a flat tire on the side of a busy road.  Dudes will pretty much risk their life to dart across traffic to help this poor, distressed HOTTIE.  Then they have some fat girl in the same scenario and it takes like 30 minutes for someone to finally help her out.  Gee, shocker.

The indirect benefits of having a lean body may be a little harder to visualize.  Unless you've experienced that inner-confidence and swag that comes from being lean and standing out in a crowd, you may not even be aware of this part.

But I can assure you that the hard work and dedication you put in to sculpt a killer, lean physique will pay you back 100-fold for the rest of your life.  You begin to see things more positively, you start bulldozing through what used to be major obstacles, you develop a winning attitude and generally start kicking life's a*s.

I admit, these reasons for losing fat and shaping your body with lean muscle are totally superficial, but in most cases it's the irrational reasons that have the greatest motivational impact.  Very few of my coaching clients are working this hard to lower blood pressure, despite what they originally want to claim.

When you dig deeper, the driving force behind them wanting to get into jaw-dropping shape is usually more along the lines of wanting to feel more attractive.  It's harder to admit, but that's a much more powerful reason to put yourself through brutal fat-burning workouts and remain disciplined with your nutrition plan.

You have to be honest with yourself and find the TRUE reason for wanting to sculpt a lean body.

Then get to work and start cashing in on these benefits yourself.  Everyone has the opportunity to lose fat, tone up and develop a lean body that demands respect.  Yet, very few people choose to take action and make it happen.

This only makes you that much more privileged when you become the exception and go from zero to hero.  Are you with me?  Are you going to start the body transformation process this very minute and enjoy a better life that is full of new opportunities?  Hope so...see ya on the flip side.

Your Coach,

Brad Campbell

PS - Have you read this yet:  Tacfit Commando review, the baddest workout program that can be done anytime, anywhere and guarantees lightning fast improvements in body composition and performance ability.  BUT, you'll have to work really freakin' hard, trust me...

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

The take home message of that post was to never forget that fat loss is simply a matter of burning more calories than you consume on a daily basis.

Although the total amount of calories you burn daily depends on several factors, including your basal metabolic rate, activity level, job duties, etc...obviously the easiest way to increase this number is through exercise.  This is where the confusion begins.

With all the fitness magazines, online resources, tv products and recommendations by unqualified people (who are basing their strong opinions off misinformation they've acquired over the years), it's no wonder so many suffer from what I call 'paralysis by analysis' when searching for the perfect fat loss workout.

In other words, there's so many options that people don't know where the hell to start or who to listen to.  I encourage you to let go of everything you THINK you know about losing body fat and getting lean and open yourself up to more advanced tactics.

The best way to get ahead at anything in life is to take a look around and check out what everyone else is doing.  Then, do the exact OPPOSITE.

Seriously, you walk into a gym and what do you see?  Dozens of fat people reading magazines and talking on their cell phones while they pretend to 'workout' on the elliptical.  Why do you think they're still fat?  To get different results, you'll need to take different actions.

Also, start challenging everything you hear in regards to fitness and fat loss.  If someone is giving you advice, you need to ask yourself what makes them qualified.

Sure, fancy degrees are great - in fact, I have to admit I totally beat my Doctor of Pharmacy degree to death because I think it makes me unique as a personal trainer and fitness expert.  And it does, but that's still not a good enough reason for you to believe everything I say.

I'd take it one step further and ask yourself if these so-called fitness experts and fat loss gurus actually have a killer body themselves.  I think it's extremely hypocritical to say:  "Well, I know how to get people into great shape, I just choose not to do it myself."  I call BS...

Okay, so now that you know you shouldn't be listening to about 999 out of 1,000 people and you should only be following the information on this blog (wink), let's look at some out-of-the-box ways to put your fat-burning into serious overdrive.

Here's 7 of the absolute best techniques you can use to make your workouts more effective at burning fat, adding lean muscle and boosting metabolism - all of which will help turn you into a fat-burning machine.

--> Use metabolic resistance training.  The best way to describe this is weight training on crack.  Emphasis will be on compound movements (using more than one muscle group per exercise), multiple exercises performed back-to-back with little to no rest and short breaks in between sets.

--> Lift heavier weights.  Here's where we get into the whole 'letting go of what you think you know,' as I can imagine some of you will fear lifting heavy weights will turn you into a bulky version of Incredible Hulk overnight.  Trust me when I say we all (that goes for the girls as well) need to challenge our body by lifting heavier weights.

--> Use explosive reps and plyometrics.  Remember, we have to train like an athlete to look like an athlete.  Learn to use jump training in place of your standard cardio workouts and I guarantee you'll love the fat-burning results.  Many of my advanced workouts in the membership area will incorporate explosive weight training also, which really takes your body to another level.

--> Use shorter rest periods.  For optimal fat loss, I like to keep rest periods to about 30 seconds - maybe 45 to 60 seconds if the workout is super intense and produces a lot of lactic acid.  By forcing your body to continue working when you're short on oxygen, you'll effectively boost post-workout metabolism, which is probably the single most important factor in achieving greater fat loss.

An added bonus is that you can tear through these workouts in 15 minutes or less - anything longer really leads to a sharp decrease in intensity level and therefore, diminished returns for your efforts.

--> Stop focusing on reps.  Most of my workouts will have you performing an interval or strength training exercise for a given number of seconds, not reps.  The reason for this is because we know from research that you have to subject your body to specific levels of time under tension (TUT) to achieve specific results.

Take strength training for example.  Most people who count reps (ie 3 sets of 8 reps) are falling short of the optimal fat-burning TUT, which is about 45 seconds.  Switching the emphasis to TUT alone can skyrocket your metabolism, since most people are nowhere near this duration on any given exercise.

--> Cash in on hybrid training.  I've discovered that some of my absolute best (and most challenging) workouts are the ones where I get really creative and blend metabolic weight training with interval cardio and plyometrics.  Now we're hitting up multiple energy pathways, we're using varying rep speeds to account for both slow-twitch and fast-twitch muscle fibers and totally putting our body through total chaos.

--> Combine, Intensify and Kick A*s.  Take all of these advanced fat loss workout tips, combine aspects of each technique into almost every workout you do and attack these workouts with serious intensity.  The end result is a lean, tight and athletic body that torches stubborn fat around the clock.  You may end up resembling Brad Pitt in Fight Club, if you're not careful.

Your Coach,

Brad Campbell

I'm sure it gets a lil overwhelming trying to sort out all of the factors that go into losing body fat.  But let's not forget that losing fat is simply a matter of creating a negative energy balance.

In other words, if we burn more calories than we take in on a daily basis, we'll lose weight.  Nothing earth-shattering about that concept.  Yet, most people are so damned worried about what types of carbs to avoid, which cardio machine to use, how many reps and sets work best for weight training, if their Nike Shox match their Under Armour shorts or if they should rock the Pumas instead (okay maybe that's just me) and so on.

Our society is constantly searching for the next best diet, the greatest fat burning workouts, weight loss supplements, advice from fitness experts, opinions from everyday people on fat loss forums that couldn't tell their a*s from a hole in the ground, etc.

When the truth is, there are literally THOUSANDS of ways to successfully burn fat and lose weight.  Some are far better than others, but nonetheless, there are a boatload of methods that can get the job done.  What we forget is that it still comes down to burning more calories than we take in over a period of time.

Here are the 3 ways we can create a caloric deficit without injuring our brains by over-thinking the process:

--> Keeping everything else the same, we can create a negative energy balance by eating less food

--> Keeping everything else the same, we can create a deficit by exercising more (or more intensely)

--> We can both decrease our daily calorie intake AND exercise more (or more effectively)

So which is best?

This depends on the individual, but assuming no one enjoys starving themselves day in and day out...and assuming most people are too busy to workout 10 hours each week...I'd recommend both cutting caloric intake and burning more calories through your workouts.

Think about it like this - creating a deficit of 1,000 calories per day simply by eating less and without changing anything else, you will have theoretically burned off an extra 7,000 calories in 1 week.  This would equal a whopping 2 lbs of body fat.  Not very impressive at all...and just think about eating 1,000 LESS calories each day for an entire week - not cool.

That last paragraph pretty much sums up why people who only crash-diet almost always fail in the long run.  It's flat out too hard to be that disciplined for much longer than a day or two, let alone the months it would take to make significant body transformations.

Exercising more, without changing anything else, would probably be an easier option, at least for me.  But again, I could only last so long before I'd get lazy or burn myself out...not to mention I hardly have time as it is.  Plus, you have to workout like an absolute maniac to burn an extra 1,000 calories per day.

It should be clear by now that the best and fastest way to lose body fat - both short term and long term - is to lower the amount of calories you're eating AND burn more calories through working out.

In theory, the more calories you cut through diet and the greater the amount of calories you burn through exercise, the larger the energy (nerdy term for calorie) deficit you create...and the faster you can burn body fat.

Always remember this simple equation and if you're not getting the fat loss results you want, stop overthinking it - you're either putting too much sh*t in your mouth, not exercising properly (this could be not working out consistently, not exercising hard enough or not following the right workout plan) or both.

Trust me when I say there's no hex on you, your genetics aren't the reason behind your failed fat loss and you're not doomed...it just takes an honest, no-nonsense assessment, a few tweaks to your nutrition plan, workout routine or both...and you'll be on your way to a tight body in no time.  It really IS that simple.

Thanks for joining me at Fat Loss 101.  Class dismissed.

Helping you burn body fat faster and sculpt a lean body,

Your Coach,

Brad Campbell

Posts related to Fat Loss 101:  Advanced Fat Loss Tips | Extreme Weight Loss Diet

What's up to all of my fat haters and lean body lovers around the world.  I have a really cool body weight circuit workout that I want you to try this week.  It's pretty challenging, so get ready to work.

Here's the advanced body weight workout circuit:

After a good warm-up, complete each body weight movement for 20 seconds, transitioning immediately from one exercise to the next (with no rest) until you're all the way through the circuit.  This is one round...rest 1-3 minutes and repeat up to 4 times, depending on your current fitness level.

The body weight exercises are as follows:

---> Ski Jumps:  jump side to side as though you're slaloming down a ski slope; make sure you're landing with a good bend in the knees

---> Spiderman Push-ups:  think Spiderman climbing the side of a building; as you lower yourself, bring one knee towards the elbow (keeping the leg parallel to the ground); reverse the movement and alternate legs with each push-up

---> Hip Thrusters:  starting in the upper push-up plank position, jump your knees up and out to the right side of your body, making sure to flex the abs hard; jump back to starting position and repeat to the opposite side

---> Dips:  find a chair, couch, steps, bench, etc and place your palms closer than shoulder width on the surface; raise one leg in the air and lower your body towards the ground, keeping elbows pointed straight behind you (NOT out to the sides); bend to 90-degree angle at the elbow joint and flex the tri's hard to return to starting position; continue for 10 seconds and then raise the other leg for the remaining 10 seconds

---> Split Squat Jumps:  starting in the front lunge position with right leg forward, jump in the air and scissor kick your legs to switch positions; land softly with knees bent; attempt to lower body until the back knee almost touches ground

---> Alligator Push-ups:  start in the regular push-up position with hands and elbows in a lil closer to your side; perform a push-up and 'walk forward' like an alligator by moving one arm and one foot forward at the top of each push-up

This body weight workout hits nearly every muscle group.  And because we're doing this in circuit fashion without a break in between exercises...it'll really challenge your cardio system as well.

In less than 10 minutes, you can place a lot of stress on your body, which leads to an increase in metabolism...and a total assault on that stubborn stomach fat you want to lose.

Work hard and remember, no breaks until you're through the entire body weight circuit.  Let me know how it goes...just leave your comments and feedback below.

Oh, and if ya think others might benefit from this fat-blasting workout routine...use the icons below to spread this post to any of your favorite social networking sites.

Your Weight Loss Coach,

Dr. Brad Campbell, CFT, PharmD

I decided to film a short interval cardio workout video the other day with one of my personal training clients.  You've heard me preach over and over about the benefits of using interval-based cardio workouts in place of longer, slower cardio workouts.

Again, the primary reason for this is because of the additional boost in metabolism you will experience over the next 12-72 hours after completing an intense interval workout.

When it comes to fat loss, we want to focus on a given workout's ability to burn the absolute most calories possible both during the workout AND after the workout has finished.  If you want to cash in on the 'afterburn' effect, start using interval workouts immediately.  You'll save time and get greater results when you're not even working out...sounds like a win-win situation to me.

The only downside to using interval cardio workouts is that they are very challenging and uncomfortable to get through...you'll have to suck it up and learn to deal with the lactic acid.

And speaking of uncomfortable (yet very effective), check out the video below to see an example of a challenging interval cardiovascular workout.  Jon is one of my personal training clients who is kicking major ass...he was nice enough to let me film this dumbbell boxing interval workout, which puts your body through total chaos and forces a higher metabolism to 'restore normalcy.'

It started pouring (random for Arizona) after our first set...so this is short and sweet, but you'll get the idea.

Interval Cardio Workout:  Dumbbell Boxing Intervals

Let me know what you think of this brutal dumbbell boxing interval workout.  Thanks again to Jon for showing us how it's done.

Your Coach,

Brad Campbell

PS - Want more advanced workout videos you can do from the comfort of your own home? Just enter your name and email in the blue box below, then check  your email for the hook-ups.  This is ONLY for people who want a lean, ripped physique... we don't 'do' big and bulky at TopFatLossTrainer.