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
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!
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!
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!
