Incinerate Fat With This Intense Full-Body Workout Plan

Burning fat is all about pumping up the intensity...TURBO intensity. Well guess what? That's exactly what you're getting from this high-powered, metabolism-boosting, full-body workout. Do this workout 3x per week, plus a day of cardio in between each workout, and you'll transform your body into a full-fledged fat-burning furnace (not to mention you'll pack on solid new muscle too). That's right--you'll eviscerate stubborn body fat around the clock to the point where it begins to melt off, revealing your gorgeous, cut-up musculature below. Commence ripped-ness.

The Workout
** Rest 30 seconds between each set. Shorter rest = higher intensity.
** It's intense--make sure your body and heart is able to handle each exercise. If you feel lightheaded stop.
** Do this workout 3x per week and take at least 1 day in between each fat-blasting workout. Do traditional cardio 2x per week. (E.g. Sample schedule: Workout, Cardio, Workout, Cardio, Workout, OFF, OFF)
** This is for girls and guys. I don't discriminate =p


1. Barbell/Dumbbell Deadlifts - 2 sets, 12 reps. Make sure not to arch your back. You can get my full guide to perfect deadlift form here. Feel free to choose either dumbbell or barbell deadlifts.

Barbell deadlift

2. Goblet Squats - 2 sets, 12 reps. A variation of the traditional squat that puts more emphasis on the shoulders, chest, arms, and abs. It's also easier to perform and safer for beginners. Get LOW!

3. Bicycle Crunches - 1 set, 30 seconds. Touch your elbow to your knee during each rep.

Superset it (do it immediately afterwards with no rest) with...
3a. Plank - 1 set, 30 seconds. Get that butt down.

4. Dumbbell/Kettlebell Snatches - 2 sets, 12 reps per arm. Start low and explode upwards, thrusting the dumbbell overhead. Lock out your arm overhead for one second and repeat. Some people prefer using kettlebells instead of dumbbells, either works well--your persornal choice.

5. One-Arm Dumbbell Rows - 2 sets, 12 reps per arm. Row the dumbbell until the top of your arm is parallel with your back, hold it for 1 second at the top.

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

6. Box Marches - 1 set, 45 seconds. Go hard, go fast, go intensely. Faster than the guy below if possible.

http://www.exrx.net/Plyometrics/BoxMarchHigh.html

7. Dips - 2 sets, 12 reps. Use the assisted dip machine if you're unable to do 12 reps with your body weight..

Body weight dip

Assisted dip

8. High Intensity Interval Training (HIIT) Cardio - 14 minutes on the treadmill, or outdoors on a track. Finishing up with REALLY INTENSE interval cardio allows the body to access the really deep, stubborn fat stores that are really difficult to burn off. You know...the kind that's plastering the crevices of your abs. This is full-blown fat incineration put into high gear.

• 2 minutes walking warm-up (~3MPH)
• Interval 1: 30 seconds all out sprint. Judge what MPH is a sprint for you based on your own level of cardiovascular fitness. I sprint at 12 MPH--choose a level that's intense and makes you work hard, but make sure it's safe.
• 1 minute walking (~3MPH)
• Interval 2: 30 seconds all out sprint
• 1 minute walking (~3MPH)
• Repeat 4 more intervals
• 3 minute walking cool-down (~2.5 MPH)