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

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.

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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 Coach,

Brad Campbell

Here are 5 awesome reasons interval cardio will change your body fast and make you colder than a polar bear's toenails (now that's cool)....

1) It's quicker. If you are constantly reassuring yourself you're too busy to workout...and if 45 minutes sounds like an eternity to commit to exercise, then start working out for 7 minutes using high intensity intervals.

I won't bore you with technical research that backs up this recommendation. Instead, I'll just say I've maintained a single digit body fat percentage working out as little as 7-11 minutes 3-4 times per week using interval-based training!

If you think this sounds too good to be true and there has to be a catch, let me say that this will be pretty much the most uncomfortable 7ish minutes of your life.

The key is INTENSITY and extremely short rest periods, which force you to repeat these demanding 'rounds' over and over again when you're nowhere near ready to be doing them. The bright side is as soon as you start, you only have a few minutes left.

2) Mental toughness.  You're probably starting to see a theme to my workouts- challenging, intense, efficient, effective and confidence-building! It's hard to explain until you've actually done it....but, pushing yourself way past your comfort level really changes the way you view life.

All of a sudden that annoying phone call you have to make Monday afternoon is a piece of cake because your brain becomes programmed to conquer these challenges that are thrown at you.

You realize that nothing you do in a given day is near as hard as the workout you put your body through and this really opens you up to becoming more productive and positive in other aspects of life.  That's a pretty sweet secondary effect to working out if you ask me....

3) More fat loss. Again, intervals do a nice job of burning calories and fat during a workout, but the really cool thing is the calories and fat this type of training burns up after you finish the workout.

I compare this to making money while you're not actually at work. Wouldn't you like to lose body fat while you're at home hanging out with the fam, watching a movie? Intervals done the right way will grant you this luxury.

4) Won't STRIP lean muscle. Because interval training is generally performed in short, intense spurts of 30 sec to a couple of minutes....you are actually working your body in a way that favors muscle growth.

This type of anaerobic training is very similar to weight training. Also, because the duration is much shorter, you will be less likely to burn valuable muscle tissue for energy. On the other hand, long, slow-paced cardio workouts can strip your body of metabolism boosting muscle mass (think marathon runners) if you overdo it.

5) Keeps things refreshing. Intervals can be performed in so many different ways, making it ideal for anyone who is bored with their standard exercise regimen.

My favorites include sprinting, explosive jumps, shadow boxing with dumbbells and using the 'old-school' exercise bikes (the ones with moving handles to work the upper body as well).  Any activity you can think to do HARD for a short duration, follow with a rest period and repeat several times...works great.

If you're new to interval training, start slow and perform the 'working' part of the interval workout at about 60% effort. After 2 weeks, increase this to 70%, and so on until you can perform the intervals at near 100% effort.

I recommend using intense intervals in conjunction with total body (highly metabolic) weight training workouts and 1 or 2 standard (slow and steady) cardio sessions for a comprehensive, "body fat can kiss your new and improved skinny butt goodbye" exercise program.

For an exact outline of how to schedule your weekly workouts for best results, just check out this video:  weight loss workouts.

Okay, so having said all of that...is high intensity interval training the ONLY way to go for EVERYONE out there?  Absolutely not.  There are still major benefits associated with long, slow cardio workouts that cannot be matched with interval training.

On top of that, intense interval training is just not practical for everyone.  True beginners, extremely overweight people, those with certain injuries and others who really enjoy the more traditional (long and slow) cardio workouts....all would be best suited to stay with the slow-go cardio.

For everyone else, however, make sure interval training becomes a staple in your overall exercise program!

Your Coach,

Brad Campbell

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