This is a 12-minute, intermediate-level cardio workout routine.  We’ll be doing jump training (plyometrics) ‘cuz it’s the “awsomest” for raising metabolism post-workout, plus you’ll burn a lot of cals during the workout itself.  If you can’t keep up with my pace, feel free to adjust the workout to your current level of fitness.

You can either slow down the pace, pause the video for a lil extra break, or do some of the jumps less aggressively until you get more stamina.  Make improvements each time you repeat the workout, until you can follow along the entire 12-minutes, without missing a beat.  Work hard…

12-Minute Intermediate Cardio Workout (Jump Training):

[Content protected for Inner Circle members only]

This is a 12-minute cardio workout routine that is a little more “doable” than some of my more advanced workout routines.  This is perfect for the beginner/intermediate who’s just getting started and can’t quite handle some of the more demanding cardio workouts.

This cardio workout will be body weight-only and includes jumping, kickboxing and plyometrics.  We’ll be doing this in interval fashion to boost metabolism and force the body into a higher fat-burning state.  Work hard…I know I did.

12-Minute Beginner Cardio Workout:

[Content protected for Inner Circle members only]

As one of the most famous and wealthiest soccer players in the entire world, David Beckham seems to have it made in the shade.  As if that wasn’t enough, Beckham has cover model looks, a hot wife (gee that’s a shocker) and lots of style.

Plus, he pulls off the tattooed lean body look pretty damn well…which is the inspiration behind this celebrity workout review.

Here’s David Beckham’s height and weight:   David stands 5’11” (1.80 m) tall and weighs 158 lbs (71.8 kg) <— source: soccer.espn.go.com

By the way, because I’m in the USA and we’re crazy like that, we call ‘your’ football soccer and our football…well, football.  No disrespect.  Back to David Beckham and the workout and diet plan he uses to look so lean and prepare his body to compete at such a high level.

Beckham’s ripped physique actually looks a lot like Bruce Lee’s, only with a little less muscle.  Some people mock him, saying he’s too small.  I strongly disagree.

Guys, if you’re not feeling David Beckham’s lean and tone look, I’ve got news for you.  Chicks dig David Beckham.

Girls are freakin’ obsessed with this guy, so pay attention and stop thinking that big, bulky muscles are where it’s at.

David Beckham’s super toned and athletic physique is the result of a stellar conditioning, weight training and flexibility routine, and of course, performance nutrition.

David Beckham’s diet is designed to provide him with the energy and nutrients he needs for maximum performance on the soccer field.  This includes complex carbs to fuel his practices and games; lots of green, leafy vegetables and fresh fruit to provide sufficient vitamins, minerals and antioxidants; adequate lean protein sources to promote muscle repair; and healthy fats for optimal functioning.

For an example of how to eat to sculpt your own David Beckham body, you’ll want to read this post:  UFC Lean Body Meal Plan.

If you follow the standard “David Beckham diet” (that most celebs use to look lean and ripped for big roles), there are endless workouts and training routines that will produce results.

Like I said when I reviewed Cam Gigandet’s workout, even the most basic and generic of workout programs can lead to a ripped body as long as the perfect diet is followed.

Having said that, what exactly does David Beckham do for his workouts? Beckham used to do some hardcore weight training.  He bulked up quite a bit and this slowed him down and hindered his athleticism, so he had to adjust his strength training routine.

Now he still lifts weights, but uses total body workouts in place of a split routine.  Beckham focuses on compound movements that will improve his soccer game.  This is the best approach for shedding body fat and getting lean as well.

David also does plyometric drills to enhance his quickness.  Again, this is a killer way to boost your fat-burning, even if you’re not a multi-million dollar soccer stud who spends your off days modeling in your underwear.

Lastly, David Beckham does plenty of cardiovascular training.  After all, his “job” requires it.  Next to MMA fighters, soccer players have to be right up there when you’re talking about the best conditioned athletes in the world.

Most of Beckham’s cardio workouts come in the form of practice.  This cardio work is therefore highly specific to improving his efficiency as a soccer player and includes interval training, lots of sprinting, bounding and body weight circuits.

Once again, the perfect recipe for building a lean and tone body like David Beckham.

Beckham has been quoted as saying:  “You have to find that extra 10-percent.”  “What else can you do that no one else is willing to do…to make yourself better?”

That’s damn good advice, Mr. Beckham.  Although he was referring to what makes him such a super star soccer (football…there, you happy?) player, the same mentality can and should be applied to meeting your fitness goals.  The average person just isn’t willing to put in the extra effort that is required to take your body from average to jaw-dropping.

That’s why the obese rate is what it is…and will probably continue to climb.  Our society’s getting more and more lazy and it seems like it’s getting harder and harder to keep off unwanted body fat.

Learn from David Beckham.  Get your mindset straightened out first, then follow a lean body diet plan and put the finishing touches on your own personal masterpiece by attacking a well-rounded workout program.  Here’s a sample David Beckham workout regimen I designed —> Advanced Fat-Blitzing Workout.

Remember to join my TopFatLossTrainer VIP list and download my killer fat loss diet plans and workout videos…FREE of charge, as my way of saying thanks for reading my site…

Your Coach,

Brad Campbell

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:

[Content protected for Inner Circle members only]

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 Fat Loss Trainer,

Dr. Brad Campbell CFT, PharmD

PS – If you’re not on my VIP email list yet…what are you thinking?  Put your name and email in the form below and receive a bonus fat loss body weight workout, along with my ebook, advanced coaching lessons, nutrition tips and more.  Start sculpting a lean body today with these free gifts.

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 Fat Loss Coach,

Dr. Brad Campbell CFT, PharmD

PS – If you aren’t on my VIP subscriber list yet, make sure and enter your name and email in the box below.  I’ll hook you up with free fat loss workouts, coaching lessons, blog updates and a sweet e-book package that discusses the truth about weight loss supplements.

Sure, jogging for 45 minutes on a treadmill has its benefits- such as strengthening and conditioning the heart and lungs, increasing vascularization, improving overall body efficiency, etc- but when you really want to change the way your body looks and feels…I mean drop your body fat percentage like a bad habit…there are much more effective and efficient means to do so.

One of those methods would be plyometric training.  What the heck is that, you ask…

According to Wikipedia:

Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.  Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal.  Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump.

Sounds pretty technical, huh?  I generally refer to plyometrics as jump training.  Because I’m a big believer in training like an athlete to promote fat burning, build lean muscle and create an efficient body that is highly functional (along with being ‘easy on the eyes’)…it’s no surprise that I regularly have my personal training clients perform plyometrics as a form of cardiovascular exercise.

Here’s a 15 minute plyometric workout that I’d like you to try for one of your weekly cardio sessions.  If you’re new to jump training, I must warn you…this can be very humbling.  It shouldn’t take long to see why this is such a powerful fat-burning tool that you need to incorporate into your overall fitness plan.

Remember, to look like a person who’s in great shape…you actually have to BE in great shape yourself!  There’s no shortcuts to sculpting a killer beach body…it’s going to be hard work.

Without further ado…let’s make like Kris Kross and JUMP, JUMP (if you didn’t catch that, no worries…you’re either a lil older or a lil younger than me).

Plyometric Cardio Workout Routine:

Well, did you make it through the entire workout?  If not, just start slow and try to make it a lil farther each time until you’re jumping your way right through the end.

Be sure to leave your feedback and comments below.

Your Online Fitness Coach,

Brad