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4-Minute Fat Burning Workout!

4 minute fat burning workout abs“I dare you to try that 4-minute fat burning workout” is what my friend said to me when I showed him my two new favorite ab exercises.

Being someone who is always up for a challenge, I of course couldn’t turn it down.

And now, I want to pass this little challenge along to YOU and see if you can do it 🙂

The 2 exercises that you will be doing are some of my favorites for a few different reasons…

  • You will be using over 600 muscles leading to more fat burning and a better overall workout.
  • You will CRUSH your abs and cardio are the same time. I put these in my favorite “Core Cardio Crushers” category.
  • You will create lasting EPOC, also known as the “after burn”, from just 4-minutes of work.
  • The density style that we will be using is perfect to fit YOUR training level.

Plus, and most importantly, you will find this to be really fun.

4-Minute Fat Burning Workout (How-To)

You have two exercises below that you will be doing for 2-minutes each. The only catch is, if you stop during the any of the 2-minutes, the clock also stops. For example, if you get to the 1-minute mark and need to rest, then the clock stops and you still have another full minute of the exercise.

You can rest as much as needed, but the goal is to complete all 4-minutes without resting (it will actually be more like 4:10 with the little transition period if you don’t rest.)

Each resting period will be counted against your total workout time. So of course, the more you rest, the longer the 4-minutes will take you.

Here’s the exercises…

Exercise #1: Sit Throughs

4 minute fat burning workout

Really focus on engaging your core on this exercise. You are not just twisting, you are twisting with your core.

You should feel a burn in your abs while doing this exercise. That’s how you will know if you are doing it right.

Exercise #2: Suspension Mountain Climbers

4 minute fat burning workout 1
By far my new favorite ab exercise for the sheer fact that it absolutely crushes your abs. Not to mention the immense cardio and fat burning jolt that you get.

Remember, you are trying to complete 2-TOTAL minutes of each exercise. So the best score you can get is 4-minutes.

So, how did you do?

I ended up getting 4m:35s as I needed to rest during the TRX Mountain Climbers (BRUTAL!)

Now listen, the two exercises that you did above work very well because of the fact that you are engaging so many muscles at the same time.

That is the key to breaking through those frustrating fat loss plateaus… By continuing to push your body and adding in NEW exercises each and every workout.

=> Here’s 191 Different Exercises To Help You Breakthrough Those Frustrating Fat Loss Plateaus [used by athletes, olympians, and celebrities from around the globe]

Be sure to send me over your score on that workout. And seriously, I challenge you to do this one. Don’t just read this and not take action. Get that challenge done for me today 🙂

Later,

Dennis “I love challenges” Heenan

P.S. Hey, if you are reading this, STOP! and go do the challenge. Deal? Cool. Then come back and go check out these 191 different exercises <= BRUTAL!

Written by Dennis Heenan · Categorized: Fat Burning Workouts, Fat Burning Workouts For Men, Fat Burning Workouts For Women

2-3 Fat Burning Sprint Workout

This “2-3 Fat Burning Sprint Workout” workout doesn’t sound too bad at first… However, as you will see, when you place this at the end of your next workout or as an off-day workout… WOW!

Here’s what to do:

Follow the format below exactly as written. Rest when needed between sprints/circuits.

2 Sprints (70 yards each)
–25 bodyweight squats
–25 push-ups
3 sprints (70 yards each)
–25 bodyweight squats
–25 push-ups
2 Sprints (70 yards each)
–25 bodyweight squats
–25 push-ups
3 sprints (70 yards each)
–25 bodyweight squats
–25 push-ups
1 Sprint (70 yards!)
DONE!

Like I said, it doesn’t LOOK that bad… I mean you are only doing 3 exercises… Yet the workout is going to rock.

Now let’s discuss really quick (and I mean REALLY quick) why sprints are so powerful…

Sprints get you lean, ripped, and athletic.

It’s that simple.

Click Here To See Why You MUST Use Sprints In Order To Get Lean and RIPPED! <=

And remember… Sprinting is for EVERYONE!

There are dozens of variations that you can use and you can even do them in the comfort of your own home (with exercises like sprints in place, mountain climbers, jumping jacks, and more)

=> Get Ripped With Sprint Conditioning <=

Written by Dennis Heenan · Categorized: Fat Burning Workouts, Fat Burning Workouts For Men, Fat Burning Workouts For Women

Simple Fat Burning Workout

simple fat burning workoutI love simple fat burning workouts…

Sometimes I’ll go into the gym or do a home-workout and perform just 3 or 4 exercises… Getting in one amazing workout… Meanwhile, I see others around me doing every exercise under the sun while still struggling to see results…

There IS a reason for this… Before I get to the workout and why simple fat burning workouts are best, I want to share a quick article quote that I came across recently.

In the article, the author referenced the book ‘The Paradox of Choice – Why Less Is More”, where author Barry Schwartz, stated this:

“Autonomy and Freedom of choice are critical to our well being, and choice is critical to freedom and autonomy. Nonetheless, though modern Americans have more choice than any group of people ever has before, and thus, presumably, more freedom and autonomy, we don’t seem to be benefiting from it psychologically.”

What Schwartz is saying is that often times MORE options isn’t always better… The article continued on to say that more often than not, LESS produces better results.

Think about that for a second… It’s totally true…

If you went shopping and only had four pairs of shoes to choose from, it would make the decision making a lot easier than if you had 100 pairs of shoes to choose from.

The same is true in your workouts…

Far too many times I see people doing dozens of exercises in a workout, thinking that the more exercises they can do, the better service they are doing for their body.

Although I agree that variety is very important, when you look at the workout plans that work the best, they focus on the KEY exercises that will bring your body the best results… Then they ADD-ON other exercises to compliment those key movements.

For example, if you go into a leg workout, there is no-need to do 10-exercises in order to get in a great workout. Let me ask you, have you ever tried doing 10 sets of barbell squats? Or a 20-10 interval of squat jumps for 10-minutes?

Those workouts are ONE single exercise yet will have you burning, building, and dripping with sweat after a few minutes.

=> See The 3 Reasons WHY “Less Is More” In Your Workouts! <=

After reading through that article above, and some other research studies on simplification, I decided to start applying it to my workouts over the next several weeks.

At first, I was a bit skeptical because I wasn’t doing many exercises. Instead, I bumped up the sets and reps on the key movements so that more work was getting done.

After workout #1, I knew I was on to something… Here’s the “simple” fat burning workout that I performed on day one that had me realize this was going to be a tough next few weeks of workouts…

simple fat burning workout

You will notice that in this workout we are working on two big movements. Squatting and pulling. The next big movement to take into account is pushing. And to be honest, that’s really all you need to focus on in your workouts:

  • Squatting
  • Pushing
  • Pulling

Of course there are TONS of variations to these exercises, but the basics stay the same.

Over the next several weeks, when keeping my workouts simple, I noticed two very big changes happening…

First off, PROGRESSION was happening at a rapid speed. The reason for this was simple… When you focus on the three key movements above, you are in turn giving them more attention.

And the more attention you give your key movements, the more you will progress.

Secondly, I was looking forward to the workouts. Research has shown that the #1 motivator for sticking to a workout program is seeing PROGRESS. So we have to ask…

How Can YOU Ensure Progress In Your Workouts?

The best way to progress in your workouts is to keep them simple. Don’t worry about doing 10-15 exercises per workout. Instead focus on 3-5 exercises and REALLY work on getting stronger in those areas.

As a result of this, all your other exercises will improve too. For example, if your bench press is getting stronger… Your should press, pushups, and incline press will too.

If your squats get stronger, so will your lunges, leg press, and jumping exercises.

Now, I have created a FULL 3-Level workout plan that takes you from bodyweight exercises all the way up to some of the most intense and “simple” weighted workouts around. They are designed with simplicity, strength, and PROGRESS in mind.

I call it the ‘Simplified Superhero System” and it focuses on three areas:

  1. Sculpting a Rock-Solid Midsection
  2. Building Superhero Strength
  3. Re-Engineer Your Physique

And YES, you will do this ALL by keeping your workouts simple and to-the-point.

Now, before you click over to the page… Understand that “simple” does NOT mean easy. These workouts are incredibly intense. I’ll leave it at that… You have been warned… 🙂

Click Here to see the Simplified Superhero Set-Up

And there you have it, the “simple” fat burning workout to get you lean and ripped!

Written by Dennis Heenan · Categorized: Fat Burning Workouts, Fat Burning Workouts For Men, Fat Burning Workouts For Women

GAME PLAN: Lose 3% Body Fat In 30-Days

How To Lose 3% Body Fat In 30-Days:
Step-by-Step Checklist

lose 3 percent body fat in 30 daysLosing 3% body fat in the next 30-days may seem like a daunting task… Yet, we see this ALL the time in Hollywood… Celebrities going from zero-to-HERO or flab-to-FAB in what seems like just days.

There is a new breed in Hollywood these days… A breed that is taking things to a whole new level… A breed that understands having a pretty face just won’t cut it anymore…

It seems like every week a new Superhero movie or TV show comes out with some unknown actor or actress popping on the scene with a super lean and ripped body like a Greek god or goddess.

And now… It’s YOUR turn – to get in on the act so to speak – and take your body to Superhero-heights. With our help, you can get there faster than the speed of light!

Step One: 30-Day Plan To Lose 3% Body Fat, Nutrition

Let’s get the boring stuff out of the way first… As important as your training is going to be in these next 30-days, you are first going to have to get your nutrition dialed in.

In a recent interview, Stephen Amell who stars in the hit TV series ‘Arrow’, said that when preparing for a role of Oliver Queen (AKA Green Arrow) he “eliminated processed sugar, gluten, and dairy… And by extension beer.”

Although this may seem tough, keeping these items out of your body will allow your blood sugar levels to stabilize. He mentions that by simply taking these foods out of his diet, when he gets hungry on set, he “doesn’t feel the need to scarf down some huge meal. Rather, a small snack will take me back to where I need to be.”

So looking at our first checklist item, on the nutrition end of things we will be focusing these next 30-days on eliminating:

⊗ Processed Sugars
⊗ Gluten
⊗ MOST Dairy
⊗ Alcohol

Instead, focus your meals on eating high quality proteins, lots of fruits and veggies, healthy fats, and some starchy carbs like potatoes, yams, beans, rice, and oats.

Some approved dairy over the next 30-days will be grass fed butter and cheese, Kifir, greek yogurt, and full-fat cream (for coffee, if needed).

If you need a full 30-day diet plan, please go pick up my Daily Shred Diet Here and follow that!

Step Two: 30-Day Plan To Lose 3% Body Fat, Workouts

lose 3 percent body fat in 30 days 1Now that we got the boring stuff out of the way (nutrition), let’s get to the fun part of the 30-days… The workouts!

Over the next 30-days, your goal is to workout 5-days per week with 2-days rest in between. For example, a Monday-Friday workout schedule while taking the weekends off works perfectly.

Now before some of you check out and think that you don’t have time to workout 5-days a week, the workouts over these next 30-days will only last 10-25 minutes in length and all of them can be done right at home.

Here’s what your workout schedule will look like:

⊕ Day One: 25-minute STRENGTH workout
⊕ Day Two: 10-minute SPRINT workout
⊕ Day Three: 25-minute STRENGTH workout
⊕ Day Four: 10-minute SPRINT workout
⊕ Day Five: 25-minute STRENGTH workout
⊕ Day Six: OFF
⊕ Day Seven: OFF

For your strength workouts, you have two different options:

Option #1: Focus on progressing on the 5-exercises (and variations) below over the next 30-days.

    1. Pushups (and variations. ie. close grip pushups, spiderman pushups, off set pushups, etc.)
    2. Pull-Ups (and variations. ie. chin-ups, bodyweight rows, wide grip pull-ups, etc.)
    3. Squats (and variations. ie. prisoner squats, squat jumps, squat to squat jump, etc.)
    4. Lunges (and variations. ie. alternating lunges, reverse lunges, low lunges, etc.)
    5. Bulgarian Split Squats (and variations. ie. split squats, TRX single leg squats, pistol squats, etc.)

What you will do for your strength workouts is choose 5-10 exercises per workout, and perform 30-60 seconds on each exercise resting only when needed. Between full rounds, you will rest 30-60 seconds and repeat up to 5 rounds. For example, a workout may look like this:

lose 3 body fat in 30 daysPushups: 60-seconds
Prisoner Squats: 60-seconds
Pull-ups: 60-seconds
Bulgarian Split Squats: 30-seconds each leg
Spiderman Pushups: 60-seconds
Rest 60-seconds and complete 4 TOTAL rounds.

Something as simple as that will work perfectly. Now the key to all of this over these next 30-days is to make sure that you are getting STRONGER each and every workout.

Let’s say in your first workout you were able to do 40 pushups in the 60-seconds. When you do that same exercise again, you better be getting at least 41 pushups so that you beat your previous score.

You MUST make sure you are progressing in your strength.

Option #2: Go pick up a copy of my Superhero Body program and go through Phase One of the program <=Phase One is 100% bodyweight!

For your sprint workouts, you have two different options.

Option #1: Find a track or field and perform 10-minutes of sprint intervals.

For example, sprints 60-yards, walk back to the start and repeat for the 10-minutes. Simple as that!

Option #2: Go pick up a copy of my Superhero Abs program and perform those workouts for your sprinting days. <= 51 bodyweight ONLY workouts that take as little as 4-minutes!

Step Three: 30-Day Plan To Lose 3% Body Fat, Tricks

So we’ve got your nutrition and workouts all lined up, now it’s time to make a few lifestyle changes in order get you the serious results you are looking for.

supermanBelow we will quickly go over 3 simple tricks you can do in order to burn fat faster in the next 30-days. I challenge you to do all 3 of these daily, if possible. I’ve heard all of these mentioned by one or more of the ripped celebrities you see on the big screen, so you know they work.

Here they are…

Over the next 30-days, your goal is to also:

⊕ Sleep 7-8 hours EACH night
⊕ Take a 60-second cold shower every day
⊕ Drink 16-24 ounces of cold water IMMEDIATELY upon waking up

Simple enough, right? ALL of you reading this can make those three happen. And what you will find, is that when you do them, your results will fly higher than Superman.

Wrapping Up: Lose 3% Body Fat In 30-Days

I have just given you a step-by-step plan on how YOU can lose 3% body fat in the next 30-days.

Now it is up to YOU to make it happen and stick to the plan.

Start today and in 30-days from now, don’t be surprised when you start looking like the next on-screen Superhero!

lose 3 percent bodyfat in 30-days

Written by Dennis Heenan · Categorized: Fat Burning Workouts, Fat Burning Workouts For Men, Fat Burning Workouts For Women · Tagged: 30-minute fat burning workouts, cardio fat burning workouts, extreme fat burning workouts, fast fat burning workouts, fat burning cardio workouts, fat burning workouts from home

Three Worst Fat Burning Exercises

If You Want To Burn Fat, Do NOT Do These Exercises!

worst fat burning exercises 1A person walks into a gym, and what do they see? A few dozen people on cardio machines, a dozen more on exercise machines, six more on the ab machines (only because those are the only six the gym has).They then proceed to make their way to the free weight area where they see two people lifting weights…

Does this scenario sound familiar?

It should, because this is almost the exact situation that you encounter at all gyms around the country. The truth is, we have all been told for so long the wrong information about what exercises and workouts are best for burning fat and getting fit.

So today is your time to learn exactly what exercises you should avoid, and what exercises you should do instead!

Below are the three worst fat burning exercises you can do, and reasons why you should avoid them. Some may have a time and place, but for those looking to get fit fast, you should NOT be doing these exercises!

Worst Fat Burning Exercise #1

Ab Machines

One of the most popular pieces of equipment in the gym, yet, also one of the worst. Did you know that ab machines can actually make you look fatter?

Yes, they can!

The reason for this, is because for the majority of individuals, they have a layer of fat that is covering up their abs. So even though they are working out their abs, all they are doing is building up the muscle underneath their fat.

And doing this can make your stomach look bigger than before.

If you have fat covering your abs and you want your abs to start showing, you first must work on eliminating the fat around your abs. Once you do that, then you can work on building up your ab muscles.

This is not to say that you should never work on your core, but doing the ab machine every time you go to the gym is a waste of time. In fact, doing it at all is a waste of time.

Never in my life have I touched an ab machine and yet, I still have a six-pack. There are much better ways to get your abs to start showing and to make them “pop” like never before.

Instead of the ab machine, try some of these exercises to help eliminate the fat around your abs while still building up strength in your core:

  1. Sprints: The best “ab” workout on the planet. You want your abs to show? Start sprinting!
  2. Mountain Climbers and Cross Body Mountain Climbers
  3. Burpees
  4. Hop Backs
  5. Leg Raises
  6. Spider Climbs
  7. Kettlebell Swings
  8. Plank to Push-Ups
  9. Pull-Ups
  10. T Push-Ups

Each of these exercises may not be a direct ab exercise, but they will work far better in helping eliminate the fat around your abs while building up strength in your core.

So the first machine you should ditch, all ab machines!

=> Better than Ab Machines… Build Endurance and Strength While Getting RIPPED At The Same Time!

Worst Fat Burning Exercise #2

Leg Extensions, Leg Curls, and Adduction/Abduction Machines

When it comes to getting fit and burning fat, the more muscles you can activate the better. Above I have list four different, very popular machines that you see people do all the time at the gym.

The reason people do these machines is because they are easy to understand, and will make your legs burn, making it seem like you are getting in a great workout.

Worst Fat burning exerciseHowever, with each of these leg machines you are activating just one muscle at a time. That is not a very efficient exercise if you ask me.

In comparison, when you do a squat you are essentially activating every single muscle in your body which means you will burn more fat, more calories, and add lean muscle faster and easier.

There are plenty of exercises that you can do in replace of the exercise machines listed above. Unless you are a bodybuilder or fitness model, I do not ever recommend you stepping on those machines again. Instead, do some of the exercises below:

  1. Sprints: Yes, once again sprints will work your legs and get them incredibly defined. Are you starting to realize the importance of sprints?!
  2. Squats: Bodyweight, barbell, dumbbell, single leg, squat jumps, overhead, … 
  3. Deadlifts
  4. Lunges: Walking, split, backwards, duck unders, cross overs, side, …
  5. Hip Raises and Single Leg Hip Raises
  6. Leg Press
  7. Running stairs
  8. Step-Ups

Remember, the more muscles you can activate on each exercise the better. Stick with the list above when working out your legs and better results will come!

Worst Fat Burning Exercise #3

Elliptical, Treadmill, Stationary Bikes

By far the most popular pieces of workout equipment in the gym, and by far the ones people waste the most time on. Sure, their is a time and place for these, but the vast majority of individuals have no idea what they are doing when they get on them.

They think that just because they jogged on the treadmill for an hour that they will magically start losing weight.

The problem with long, slow cardio (like the elliptical or jogging on the treadmill), is that you only burn calories while during your workout.

Once your workout is finished, your calorie and fat burning stops. 

I understand that you have been told to stay in your “fat burning zone” in order to burn the most fat but clearly this is a load of BS. If the fat burning zone actually worked, then why do we still see all these individuals day in and day out doing the same long, slow “fat burning zone” workouts and see no results?

On the other end of things: individuals who are working out at a high intensity are seeing results within weeks.

worst fat burning exercisesStudy after study proves to us that when we work near our anaerobic threshold, we will burn more fat and for longer periods of time. The higher intensity your workout, the longer your fat burning will continue even after your workout is finished!

So instead of wasting time on cardio equipment, do some of these workouts and exercises instead:

  1. Sprints: Yup, there they are again…
  2. Burpees
  3. Mountain Climbers and Cross Body Mountain Climbers
  4. Sled Pushes
  5. Any kind of jumping exercise
  6. Strength and Bodyweight Training
  7. Plyometrics
  8. High Intensity Interval Training (HIIT)
  9. Metabolic Resistance Training (MRT)
  10. Circuit Training

All of these workouts and exercises activate many different muscles and will force your body to burn fat for hours at a time. Plus, all you need is 10-20 minutes to get that effect.

Instead of spending 60 minutes jogging, why not spend 10 doing an all out intensity workout then move on with your day?

Not only will you save loads of time, but you will burn more fat, feel better, and get healthier!

The Choice Is Yours…

You have the information in front of you, now it is time for you to decide: Will you keep wasting your time on these machines that are killing your fat burning efforts or will you take what you read and apply it to your workouts?

I trust you will make the right decision…

=> Click here to see my Sprinting Based Workouts

=> Click here to see how to get fit in just 16, 14, or 11 minutes!

Written by Dennis Heenan · Categorized: Fat Burning Workouts · Tagged: worst fat burning exercises, worst fat burning workouts

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