Burn fat, Lose Weight And Gain Muscle With A Short Total Body Workout

The main goal most people have when it comes to getting fit is very often that they want to burn fat, lose weight and gain muscle. Although this may seem like a difficult task it really isn’t.

Usually the reasons that are given for being unable to get lean and in shape is that they either don’t have the time or the equipment. I sympathize with this point of view. The way things are economically having a gym membership or the money to buy equipment is often a luxury.

For others who feel they don’t have time to get a workout in their busy schedules the reality is you don’t need to spend hours in the gym doing long workouts. The key to getting the most of a workout is to mix in cardio and muscle building in a workout using short intense burst training type workouts.

If you want to burn fat, lose weight and gain muscle one of the most effective ways is to do brief high intensity workouts. The following is a bodyweight total body workout that will give you excellent results.

Drills

  • Slow jog in place for one minute
  • Push-ups 10- 12 repetitions
  • Jump rope for one minute (use imaginary rope if you don’t have one)
  • Crunches 15 repetitions
  • Run in place for one minute
  • Squats 10 repetitions
  • Run in place for one minute or jump rope
  • Rest for one minute
  • Repeat

Repeat the drill for at least 3 times and aim for a maximum of 5 times. The drill should take about 5 minutes to complete and if you are short on time or are not in shape to repeat the cycle then this is fine. Work your way up to 3 cycles.

This series of drills should take around 15 minutes to 25 minutes if you are doing anywhere from 3 to 5 drills. Performing this routine 2 or 3 times a week on non consecutive days will give you better results.

In this total body workout the goal is to combine cardio in brief intervals and combining it with exercises that help build muscle in both the upper body and lower body.

As you can see, to burn fat, lose weight and gain muscle, using just your body can be accomplished easily with limited time and limited space. Try it and let me know what you think.

Comments

  1. For sure I do something similar and I can only do 3-4 circuits and it feels the same as running on the treadmill for 40 minutes.
    Another 2 good exercise I might add in are hand stand push ups (most people like me need to use a wall for support but if you can’t do that even standing on a chair and leaning down is good too) the other if you can find a horizontal bar like in a children’s play ground for chin ups or pull ups … I’ve even used a tree branch for the same.
    Raymond

    • Sam Munoz says:

      Yeah people underestimate the effectiveness of these types of circuits. They get your heart racing fast but you get the benefit of knowing that you will be getting fit.
      Pull ups are my favorite and it’s something I definitely include for my back routine.
      I definitely can’t do hand stand push ups and don’t do them but they definitely work for the shoulders. So yeah adding these two will pretty much cover the rest of the upper body.
      -Sam

  2. I much prefer a place where I could take all muscle building information from one source. Don’t get me wrong, this article is great. I’m going to link this on my site and refer it to others.

  3. Great post! You see, I’m currently working on a blog post and, depending on where my writing takes me, I might just put a citation for this post in it. I hope you won’t mind if I do. Anyway, people all over are making their own takes on what makes for a great muscle building program/routine. The way I see it is that all the things that they are saying… nay, preaching can be rolled up into one thing and that is having the self-discipline to follow-through with whatever it is that you are doing. Personally, I strongly believe that following through is the singular most important ingredient in attaining success, not only in bodybuilding/building muscles but in life in general. Once again, wonderful post. Keep it up! I hope you won’t mind if I look around your blog a bit more.

    • Sam Munoz says:

      Feel free to link back to my post!
      You are are right, all it takes is consistency and hard work and in the end results will follow.
      -Sam

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