The Ultimate Guide To Fat Burning Workouts For Men

As was noted in our Fat Burning Workouts for Women article, like women, men want workouts that cater to them. Since the beginning of time, men were designed to be hunters, spartans, warriors…

But in the past several decades, we have slowly moved away from this and have been turned into desk jockeys and couch potatoes.

As hard as this realization is, the good news is more and more men and women are starting to train like warriors and spartans. With training styles such as Crossfit, Spartan Training, Turbulence Training, etc. popping up everywhere around the country, maybe we are finally starting to realize the importance of good ol’ hard core training.

This realization is the first we all need to accept: If you want to look like a spartan, you need to train like one!

In the movie ‘300’, Gerard Bulter didn’t magically transform his body be doing low intensity cardio in his “fat burning zone.” No, all his workouts were crazy intense like the famous ‘300 Workout’ which will be covered below.

Train Like A Spartan, Look Like A Spartan

The traditional fat burning workouts you have been told to do, simply don’t cut it. The long, slow boring cardio is the last thing you should be worrying about when trying to lose fat and get ripped. Instead, you need to focus on the key to fat burning success:

Intensity!

The higher intensity your workouts, the better your fat burning and lean muscle growth will be.

Intensity is defined as “the application of maximum physical effort systematically applied to a technically developed motor skill.” This means you first must be experienced in the technique before intensity is applied.

Just like anything new, you must build up to higher and higher workout intensity. If you went in to a Crossfit gym for the first time and tried an advanced workout, more likely than not you would get injured.

It is always important to build up to doing higher intensity workouts so you can avoid injury and major soreness.

So what exactly is workout intensity?

Workout intensity can be defined as “how hard you are working in a workout.” If you are going for a walk, this would be considered very low intensity. If, however, you were sprinting or lifting heavy weights, this would be very high intensity.

There are a few different forms of high intensity workouts that are noting:

Sprints
High Intensity Intervals
Strength Training (lifting heavy things)
Circuit Training

Just to name a few…

All of these forms of training will provide you with incredible fat burning workouts and make you feel like a spartan!

Fat Burning Workouts For Men

Below I have listed out 7 different fat burning workouts for men that are all very high intensity and focus on transforming your body into a 21st century spartan:

The 300 Workout

Pull-ups: 25 reps
Deadlifts with 135 pounds: 50 reps
Pushups: 50 reps
24-inch box jumps: 50 reps
Floor wipers: 50 reps
Single-arm clean and press with 36 pound kettlebell: 50 reps
Pull-ups: 25 reps

Video Example HERE!

Superhero Sprint Circuit

Sprint 1: 30 yards
-Rest: 60 seconds
Sprint 2: 30 yards
-Rest: 30 seconds
Circuit 1: Push-Ups, Bodyweight Squats (20 seconds on 10 seconds off, repeat 3 times)
-Rest: 30 seconds
Sprint 3: 30 yards
-Rest: 60 seconds
Sprint 4: 30 yards
-Rest: 30 seconds
Circuit 2: Push-Ups, Bodyweight Squats (20 seconds on 10 seconds off, repeat 3 times)
-Rest: 30 seconds
Sprint 5: 30 yards
-Rest: 60 seconds
Sprint 6: 30 yards
-Rest: 30 seconds
Circuit 3: Push-Ups, Bodyweight Squats (20 seconds on 10 seconds off, repeat 3 times)
-Rest: 30 seconds
Sprint 7: 30 yards
Finished!

More Superhero Sprints HERE!

The “Murph”

Complete as quickly as possible:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Beginners should cut everything in half. Do knee push-ups and jumping pull-ups.

Full-Body 50’s Workout

Complete all 50 reps of one exercise before moving to the next. Your goal is to finish this workout in as little time as possible. If you are a beginner, lower the repetitions to 20-25 per exercise.

Box Jumps (50 reps)
Push-Ups (50 reps)
Kettlebell Swings (50 reps)
Overhead Press (50 reps)
Inverted Row (50 reps)
Dips (50 reps)
Back Extensions (50 reps)
Knees to elbows (50 reps)
Burpees (50 reps)
Double Under’s (50 reps)

UltraCut Lower Body

Complete three sets of each exercise before moving to the next. Take 30-45 seconds rest between sets:

Deadlifts: 3 sets X 8 reps
Squats: 3 sets X 8 reps
Lunges: 3 sets X 8 reps each leg

Rest 60 seconds and complete the circuit below as quickly as possible:

Bodyweight Squats: 20 reps
Bodyweight Lunges: 20 reps
Squat Jumps: 20 reps
Kettlebell Swings: 20 reps
Repeat 2 times!

Rest 60 seconds and complete one more set of each of the three exercises below:

Deadlifts: 1 set X 8 reps
Squats: 1 set X 8 reps
Lunges: 1 set X 8 reps each leg

UltraCut Upper Body

Complete three sets of each exercise before moving to the next. Take 30-45 seconds rest between sets:

Bench Press: 3 sets X 8 reps
Pull-Ups: 3 sets X 8 reps
Overhead Press: 3 sets X 8 reps
Bent Over Row: 3 sets X 8 reps

Rest 60 seconds and complete the circuit below as quickly as possible:

Push-Ups: 20 reps
Underhand Pull-Ups: 12 reps
Dips: 20 reps
Burpees: 12 reps
Kettlebell Swings: 20 reps
Repeat 2 times!

Rest 60 seconds and complete one more set of each of the three exercises below:

Deadlifts: 1 set X 8 reps
Squats: 1 set X 8 reps
Lunges: 1 set X 8 reps each leg

More UltraCut Workouts HERE! (Discount Link!)

Straight Sprints

Track or Hill Sprints: Perform a 30-60 yard sprint, walk or rest for 30-60 seconds and repeat 8-12 times.

Sprint: 30-60 yards
Rest: 30-60 seconds
Repeat 8-12 times!

Better than Sprints?!

Although the workouts above state that they are for men, anyone can do them. Women and men alike can perform these workouts and see incredible results! Remember, the key to fat burning success is intensity. And with the 7 workouts we have just covered, intensity is written all over them!

For a crazy brand new high intensity workout program, be sure to check out the Superhero Sprints system that guarantees more results in 6-weeks than you have seen in the previous 6-months!

We all love quick fat burning workouts. Not only in the sense of when we are crunched for time, but ones that will bring us quick results. The majority of us don’t have the time or patience for long, slow boring cardio and that is a good thing. Not only does long, traditional cardio take hours out of your day, but it also brings slow results.

If you have ever done this style of working out in the past, you know exactly what I am talking about.

There is a much better, and much quicker way of doing your workouts.

What quick fat burning workouts should you be focusing on?

There are a few different ways that you can speed up your results in terms of fat loss, and all of these can be done in under 20 minutes (many in just 4 minutes!):

Sprints

If you have spent any time on this site, you have heard me say: “Sprints are the best fat burning and physique shaping workout on the planet.” Not only that, but they are also the most time efficient workout you can do.

When you do sprints, an all out burst of speed for a short period of time, you are literally forcing your body to burn unwanted fat. Plus, you are:

Boosting your metabolism allowing your body to burn calories and fat for hours
Increasing lean muscle
Boosting testosterone and Growth Hormone, both incredibly important for men and women when trying to stay lean, strong, and healthy.
Improving insulin sensitivity and heart health

Just to name a few…

Sprint workouts are not complicated. They simply require you to go out and perform an all out burst of speed for a short period of time, rest and repeat. Below are the best forms of sprint workouts that you can do:

Track Sprints
Hill Sprints
Sled Pushes
Basketball Court Sprints
Rowing Machine
Bike Sprints
Pool Sprints
Treadmill
Elliptical

I recommend sticking with the top 5 on the list. Those are the ones that bring the best results. If you are a beginner, start out on the rowing machine, bike, or in the pool as this will be less demanding on your body.

Example Sprint Workout:

Exercise: Track Sprints

Perform a 30-60 yard sprint, walk or rest for 30-60 seconds and repeat 8-12 times.

Sprint: 30-60 yards
Rest: 30-60 seconds
Repeat 8-12 times!

Interval Training

Some interval workouts can get the job done in as little as 4 minutes. Talk about quick! And yes, short interval workouts have been proven to be better for you that long slow cardio, both in terms of fat loss and overall health!

In a study done by the University of South Wales, researchers divided individuals into two groups.

Group A trained three days a week performing 20 minutes of intervals, which included 8 seconds of work followed by 12 seconds of rest and repeating for the duration of the 20 minutes.
Group B trained three days a week performing 40 minutes of cardio going at the same pace throughout the workout.

We can note here that group B trained twice as long as group A, yet the results of the study were shocking…

Group A were the ones that saw significant fat loss while group B participants saw nearly ZERO results.

One person in Group B actually gained weight over the 15 week study even through they spend 120 minutes a week working out.

Participants in Group B were able to see significant fat loss with one person losing 15 pounds of fat while claiming she was still eating a bad diet at the time.

Can you imagine if the interval participants would have been eating healthy during the study? Their results would have doubled or tripled.

Here is the problem that our long slow cardio group ran into…

When you go for a jog, you only burn calories while during the workout. Once your workout is over, your calorie and fat burning stops.

To get the results you are looking for, you must engage in workouts that will allow your body to burn fat and calories for hours and even days after your workouts are finished.

Intervals will do this for you!

And the best part is your workouts don’t have to last for hours. They just need to be intense, quick workouts and you will be good to go. When done properly, a simple 4-minute workout will do the trick.

Quick Fat Burning Interval Workouts:

Remember, your fat burning workouts do not have to be complicated. Most times sticking to the basics is what does the best job!

Under 4-minute Workouts:

Workout 1:

Description: 20 seconds on, 10 seconds rest for 4 minutes! Move from one exercise to the next and repeat.

Exercises: Push-Ups, Rock Climbers

Workout 2:

Description: 20 seconds on, 10 seconds rest for 4 minutes! Move from one exercise to the next and repeat.

Exercises: Squat Jumps, Jump Lunges

Workout 3:

Description: 20 seconds on, 10 seconds rest for 4 minutes! Move from one exercise to the next and repeat.

Exercises: Burpees, Kettlebell Swings

Under 8-Minute Workouts:

Workout 4:

Description: 20 seconds on, 10 seconds rest for 8 minutes (16 rounds)! Move from one exercise to the next and repeat.

Exercises: Push-Ups, Burpees**

**For 3 of the rounds, you can replace burpees or push-ups for Bodyweight squats. But use wisely. You can only do it 3 times throughout the entire workout.**

Workout 5:

Description: Complete 3 minutes of the first exercise, rest 2 minutes, then complete 3 minutes of the second exercise:

Push-Ups: As many as possible in 3 minutes!
Rest: 2 minutes
Squat Jumps: As many as possible in 3 minutes!

Workout 6:

Description: 30 seconds on, 15 seconds rest for 8 minutes! Move from one exercise to the next and repeat.

Exercises: Overhead Press, Overhead Squats, Arnold Press, Single Leg Squats (foot on a bench)

Under 12-Minute Workouts:

Workout 7:

Description: 30 seconds on, 30 seconds rest for 12-minutes! Move from one exercise to the next and repeat.

Exercises: Sprints in place, Squat Jumps, Burpees

Workout 8:

Description: 30 seconds on, 30 seconds rest for 12-minutes! Move from one exercise to the next and repeat.

Exercises: Defensive Slide Side Shuffle, Push-Ups, Single Leg Leap Ups

Workout 9:

Description: Move from one exercise to the next with no rest. Rest 30 seconds between rounds! Complete as many rounds as possible in 12 minutes.

Exercises:

Kettlebell Swings: 20 reps
Goblet Squat: 15 reps
Pull-Ups: 10 reps
Burpees: 5 reps

As you can see, your workouts do not have to be complicated! Stick to simple, high intensity exercises that are proven to bring results like the ones found in the workouts above.

If you start throwing in sprints and high intensity intervals into your workout routine, your fat burning results are going to soar. It is time for you to stop the long slow cardio, and instead focus on the quick fat burning workouts above!

Photo Cred: House of Ben