A "Kick Your Ass" Fat Loss Workout

A “Kick Your Ass” Fat Loss Workout

Posted by georgel on Sep 19, 2010 |

A couple of weeks ago I talked about how one of the questions I get asked most often is “What’s the best exercise to lose fat, get ripped and really make my muscles ‘pop’? ” In that post I provided a sample fat loss workout that seemed to get a lot of good feedback.

So this week, I’m going to provide you with another fat loss workout that you can complete in as little as 5 minutes (or perform 2 or 3 rounds for a total workout time of 10-20 minutes). In other words, the perfect workout for someone with limited time.

This full body workout is geared towards kicking up your metabolism, burning fat and building good, lean muscle.

So grab a pair of dumbbells and let’s go!

This workout consists of five exercises:

Perform each exercise for moneygram california 50 seconds at high intensity while maintaining proper form.
Rest for 10 seconds.
Repeat for the next exercise until you’ve completed all five exercises.
If you’re up to it, rest 1-2 minutes (or longer if you need it) and perform 2 to 3 more rounds.

The only equipment you’ll need is a set of dumbbells and your own bodyweight.

Be aware that although this workout is fast, for the majority of people it’s a “kick your ass” workout.

The Workout

Exercise One: Split Squat with Rotation

Stand with ampicillin gentamicin your right foot forward, holding a weight at your chest (picture holding a dumbbell with two hands, one hand one each end)
Lower yourself down until your back knee is just off the floor, now lower your torso clockwise
Twist back to the center (you’re facing forward) and stand up
Repeat with the other leg

Exercise Two: Pushup-Positioned Row

Using a pair of dumbbells (hex dumbbells would be safest)
Get into a pushup position (holding the dumbbells) with differin on sale your arms straight
Row the dumbbell in your right hand to the side of your chest, bending your arms as you pull it upward (make sure you keep your core stiff)
Pause
Lower the dumbbell
Repeat with your left arm

Exercise Three: Split Jump

Stand with your feet 2 or 3 feet apart, with your right foot in front of your left
Keeping your upper body upright, bend your legs and lower your body into a lunge position
Jump up
In mid-jump, scissor-kick your legs so you land with your left leg in front of your right
Repeat, order diet pills alternating your forward leg with each repetition

Exercise Four: Cross-Body Mountain Climber

Get into a pushup position with your arms straight
Keeping your hips level, lift your left foot and raise your left knee toward your right elbow
Return to the starting position (do not pause)
Keeping your hips level, raise your right foot and raise your right knee toward your left elbow
Repeat

Exercise Five: Romanian Deadlift

Hold a dumbbell in each hand in front of your thighs
Keep your lower back naturally arched, push your butt back and bend forward at your hips until the weights are at mid-shin level
Pause
Return to starting position
Repeat

Let me know if you can catch your breath after a couple of rounds of this.