Here's a breakdown of this Fat Loss Cardio Wrokout:

--> Perform each exercise as explosively as possible for 30 secs and transition immediately to the next exercise without resting.  After you've completed all 5 exercises, rest for 30 secs and repeat circuit 2 more times for a total of 3 circuits, or 9 minutes.

--> Start with dumbbell (or kettlebell) swings.  Make sure to drive through the hips and focus on using your core...this is NOT a front deltoid exercise, contrary to what most people think.

--> Next, drop down into a plank position and hold for 30 secs.  Keep the abs and lower back flexed throughout and make sure you drop that butt down so that your back and legs are perfectly straight.

--> Hop up and do explosive squat jumps with a heel-kick variation.  Land softly, get a nice deep stretch without rounding your back...then explode up into the air as high as possible and kick your heels back towards your butt.

--> Transition into jumping jacks.  Use a full range of motion, touch your hands at the top and be sure to jump those feet out as far laterally as possible.  This will be much harder than it sounds after having just finished the squat jumps.

--> Finish the fat loss cardio circuit with high knees.  Focus on exaggerating the movement, drive your knees up as high as possible, pump the arms and drive off the balls of your feet as fast as possible.

--> This is one circuit.  Rest for a brief 30 seconds and repeat 2 more rounds.  Don't cheat on the rest period, or the workout will lose effectiveness.

--> It's all about forcing your body to work hard when you're not completely recovered - this is how we manipulate our metabolism and create a post-workout afterburn effect.

Okay, here's the fat loss cardio workout:

Give this fat loss cardio workout a try sometime this week and let me know how it goes.  Work hard and you'll be on your way to a lean body in no time.

Your Coach,

Brad Campbell

PS - After leaving a comment below, check out some of my other fat loss workouts:  Advanced Body Weight Circuit, Total Body Metabolic Workout, 10 Minute Total Body Workout.