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

What’s Happening Burst Bouters,

Here’s today’s cardio based Burst Bout…We’re doing The Burst Bout Challenge III! It’s been over two weeks since the Burst Bout Challenge II…Here is a link to the original Burst Bout Challenge we did a couple of months ago:

http://www.youtube.com/watch?v=arsI7aeAEW0&feature=channel_video_title

And here is the Burst Bout Challenge II video...

Here’s our list of 5 fat burning and muscle toning exercises

1. How many pushups in 50 seconds
2. How many dumbbell biceps curls in 50 seconds – Men use 30lb DB’s/Women 15lbs
3. Hold the Plank position for 50 seconds
4. How many Burpees in 50 seconds
5. How many Bicycles in 50 seconds
6. Take 1 minute rest before performing the next Bout

The objective for this Burst Bout is to see how many repetitions you can perform in 50 second time frame.

You’ll have only 10 seconds to rest, catch your breath and transition from one exercise to the next and you will perform a total of 3 Bouts/Rounds of the 5 exercises.

If you recall, with the Burst Bout Challenge II, I asked you to go all out on the first Bout and to just try and meet your first Bouts number on the following 2 Bouts. If you try to beat your numbers of your First Bout during you second Bout, there’s a better than even chance that you’ll burn out and not reach the 3^rd Bout…Trust me! So, just try your best to meet the same numbers that you achieved during the first Bout…That in and of itself will be a HUGE feat to meet!

Again, Set Your Gym Boss to a 50 Second Work Interval & A 10 Second Rest Interval –  

Here were my stats for the first Burst Bout Challenge:

For the Burst Bout Challenge I, I scored the following:

56 Pushups
36 Biceps Curls
20 Burpees
20 Bicycles.
I definitely wasn’t satisfied with my results.

For the Burst Bout Challenge II, I scored the following:

60 Pushups
40 Biceps Curls
26 Burpees
55 Bicycles.

Looking back, I definitely made some significant progress and this is only because I perform these exact Burst Bout workouts daily.

Burst Bout Recap: The GymBoss is set to 50/10. Perform 3 Bouts which will take you 20 minutes

If you want to make the most out of these daily Burst Bouts, please make sure to get the following Burst Bout gear:

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

Please remember to share your own Burst Bout Challenge III scores with us.

Your Coach,

James Villepigue

Make sure to check out these related workouts and diet plans to help you lose weight quick:

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

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

Hello Burst Bouters,

It’s another cardio Burst Bout day. Today I have a simple, but challenging and very effective Burst Bout that will only take you 13 Minutes. Not much in time, but tons in effectiveness.

The whole idea behind this Burst Bout is to practice rapid fire movement…So, move as quickly as you can during each Burst and work on catching your breath following the 7^th Burst, during your 30 seconds rest.

[youtube=http://www.youtube.com/watch?v=QBc9CFkZK5c&feature=channel]

Today's Fast Weight Loss Exercises:

1. 25-High knee side shuffle
2. 10-Walk in place high knee front side arm raise
3. 25-bridge and pushup
4. 10-walk in place high knee big reverse arm circles
5. 25-jump rope
6. 10-ez jumping juniors
7. 25-burpees
   30 seconds rest - Repeat 4 more times

As you might have noticed, I only showed a portion of each Bout. I often run my videos very long, so I figured I'd give the bried overview and let you all print the workout out and get right to it.
Please leave us a comment and let us know how well you did.

Here is today’s Burst Bout recap: Set your GymBoss Timer to 25/10.  Perform 5  Bouts which will run you teeny 13 Minutes.  ;-)

make sure to get your cardio based Burst Bout gear:

1. Gymboss Interval Timer
2. Exercise mat
3. A towel
4. Some cool water

Have a great day,  Burst Bouters!

Your Coach,

James Villepigue

Oh Yeah...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

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

Posts related to Extreme Weight Loss 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

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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:

Lose the Last 10-15 lbs of Stubborn Fat Fast

Extreme Fat Burning Foods - "Just Make Do" Dinner

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Cardio Workout Routines for Quick Weight Loss

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...

The following Cardio Burst Bout is a no-cardio machine sequence of high intensity bodyweight-only exercises that works using a 30/60 work-to-rest ratio.

One of the reasons why we created this workout was to help break you out of the typical cardio session you’ve been doing, plus we wanted it to be easy enough to perform no matter where you are or where you go.

As you will see in the detailed chart below, we made it very easy for you to both watch the video and follow along with me or to print it out and take it on the road.  Watch the video now, then continue reading and print out the workout chart if you'd like...

[youtube=http://www.youtube.com/watch?v=5An7zFNwt5I]

Okay, one of the most powerful pieces to this particular Cardio Burst Bout is a very powerful tool that I often use to help gauge the difficulty of an exercise.  It’s something we fitness professionals refer to as a perceived exertion scale.

Here’s how I use it – After a set of exercise or during a cardio session, I simply ask my client, “on a scale from 1-10, with one being “easy”, and ten being “very tough”, what would you rate that?  Without fail, it always manages to keep my clients progressively moving forward and most importantly, it keeps them safe!

The way we’re using it here however, is to give you an idea of how much effort you should be putting into the upcoming Burst Bout.  It’s truly a great way to help you quickly gain a better idea of what intensity feels like at various levels.  Plus, the fact of the matter is that nobody knows your body and what you’re feeling or how you’re responding to exercise like you do.

Even if you’re a total beginner, and you’re concerned that you aren’t qualified enough to even respond to such a question regarding your level of perceived exertion, please don’t look too far into the question, just answer it honestly, and you’re well on your way!  That’s all it takes.

Okay, so today’s fat burning bodyweight workout is going to use the perceived exertion scale to help you gauge how much intensity AKA exertion or effort to put into the various exercises we’ll be performing.  You will watch me, but I insist that you listen to your own body and utilize your own instincts to help determine how much effort you’ll be putting into each of the exercises.

If you decide to perform more than one bout of this workout, you might very well find that this first run through acts as your self-discovery of what you’re capable or incapable of accomplishing.

This discovery will absolutely help you with all consecutive Bouts and with all workouts from this point on, as you will gain great wisdom about your body and your current conditioning level.

Okay, here's the chart -- feel free to download and print if you'd like to take it with you to the gym or on the road while traveling (please share with your friends, if you'd like)...

Cardio Burst Bout Protocol (word document can be viewed or saved to your desktop)

After watching the video above and printing off this chart, it should be pretty self explanatory -- the first bout (round/set/circuit) will take 10 1/2 minutes... repeat additional bouts according to your fitness level... then, finish with the 4 minute cool down, after completing your last bout for this workout.

Get your equipment for this workout right here:

1) Gymboss Interval Timer

You should be set to jet now... hope you guys dig this one -- I know you will... stop back tomorrow for our last strength training session of the week...

Your Coach,

James Villepigue

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