Short Burst Training Workouts: The Best Way To Become A Fat Burning Machine

I am sure you are wishing there was a quick way that would burn the excess fat from your body.  What if I told you that there is such a way and it is through short burst training workouts that you will achieve quicker gains than if you were doing long cardio sessions.

I am not going to lie and tell you that doing one quick session once a week you will get lean and looking athletic.  But if you do these types of workouts you will definitely shave time and boring days during your typical workout.

What are Short Burst Training Workouts?

Burst training involves doing brief yet high intensity training either with cardio or with weights.  This type of workout gets your fast twitch muscles involved .The principles used in short burst training is the same as what you see in interval training and HIIT workouts.  A separate example of this is with Fartlek training (for an example of this go to Not Your Average Fitness Tips).

Short burst training consists of doing high intensity short duration exercises followed by a period of less intense activity and/ or rest.

This type of training helps create an increase in growth hormone (HGH) and testosterone that are highly effective at burning fat and creating muscle growth.

An Excellent Way to Raise Your Metabolism

Performing this type of workout helps elevate the metabolism of the person doing a workout.  Although most of us think that doing long and moderate level cardio helps more for fat burning the truth is that performing these brief high intensity intervals is more effective for fat loss.

By performing brief intervals you are simply forcing the body to use fat for energy.  Although traditional cardio does this as well it takes longer periods of time and longer workouts.  In the end by working out less with a higher intensity you end up becoming a more efficient fat burning machine and that is a time saver.  For a great example of these types of workouts check out Craig Ballantyne’s Turbulence Training as he shows very specific techniques for torching fat.

Have you ever wondered what is the secret weapon behind some of the best physiques at your local gym or when you go to the beach or even celebrities and actresses?  Believe it or not, it is performing short burst training workouts.  These exercises are what give people a lean look year round.

Get The Heart Pumping

There is no other way around it.  In order to burn the fat you will have to get the heart pumping and get some sweat going but you will enjoy the results.

The Benefits Of Burst Training

  1. Burns fat at a higher rate
  2. Will speed up your metabolism
  3. Help build more lean muscle
  4. Help you have higher energy levels

As mentioned earlier, burst training can be done with weight training or resistance training.  This includes bodyweight training, kettlebells, resistance bands training and weights.

Example of Burst Training with Weights For Arms

Triceps Workout

  • Triceps Pulldown
  • Seated Triceps Pushdown
  • Overhead Triceps Extension

Biceps Workout

Barbell Biceps Curl

Double Biceps Cable Curl

(Option: replace all three biceps exercises with my short biceps workout)

  • -Heavy Weight for 4-5 repetitions and 3-4 sets each exercise
  • -Rest time between sets 15-30 seconds
  • -This sequence takes around 15 to 20 minutes to complete.
  • I prefer starting with a 5 minute plyometrics training warm up

You can do this type of sequence for any muscle group: chest, back arms, legs etc.  You can do them with any type of equipment and even with bodyweight exercises.

Do not choose a bunch of exercises, no more than four per muscle group. If your body can only do less then that is fine as well.  The goal is to get the heart elevated and pumping to an athletic level.

Once you complete the resistance portion move in to a cardio phase.

Perform a series of intervals doing your favorite type of cardio exercise.  You can follow a sprint workout if you would like.

I like doing a sequence as follows:

  • Start with a moderate walking pace for 2 minutes
  • Follow with a sprint at 70 percent your maximum speed
  • Follow with 2-minute walk or jog
  • Sprint at 80 percent max speed for one minute
  • Jog or walk for 2 minutes
  • Sprint at 80 percent max speed for one minute
  • Jog or walk for 2 minutes
  • Sprint at 70 percent max speed for one minute
  • Jog or walk for 2 minutes
  • Sprint for 90 percent your max speed for one minute
  • Jog or walk for 2 minutes

Total time for cardio sequence: 18 minutes

You can adjust it to a one-minute rest, one minute sprints sequence, or any variation you feel comfortable with.

As I said earlier, you can use any type of equipment for this cardio sequence.  You can even do it by swimming the bursts/ intervals can be very brief as long as they are explosive.

As you can see following this type of program is challenging but spending only 30 minutes to 45 minutes working out beats long 2 hours long workouts any day.  For further examples of how short workouts can get you to burn more fat check out Turbulence Training by Craig Ballantyne.

Say goodbye to long boring workouts and hello to a fit fat burning body with these short burst training workouts.


  1. Hi Sam

    I love short burst workouts especially with weights because they give me a really good buzz after and burn loads of fat. I normally do these type of workouts about 4-5 times a week when i am close to hitting my fat loss target.



    • Sam Munoz says:

      I do this every few months and it is a great feeling knowing you are getting high intensity training done in a short amount of time. I also enjoy the progress I make when I apply short burst training, especially with weights.
      Thanks for stopping by.

  2. Sam,
    Great analysis of the value of short burst training as well as some good routines to follow. Thanks for mentioning my blog as well…although I’m sure that was just because you wanted to say the word “fartlek.”

    • Sam Munoz says:

      You introduced me to the term! I will continue saying “fartlek” for no reason at all.
      I really enjoyed the article you wrote and it was very informative. I figured it fit in with short burst training.
      Thanks for stopping by,

  3. Sam, great post on burst training. I’ve built an entire business model around this type of training in Charleston, SC and can testify to the amazing benefits. Been in the game a long time and have found nothing to work quite like it for fat loss and body transformation. It requires “all out” effort, which not everyone is willing to put forth, but those who do will see the results, no questions. The key thing I’ll share with your readers on making it work is paying close attention to the recovery periods. Burst training works because of the surges of high intensity effort, followed by brief recovery periods to get back in the aerobic energy system. Going all out for longer periods of time just keeps someone in an anaerobic state and doesn’t produce the same hormonal responses. Keep up the good work my friend- take care – Shane

    • Sam Munoz says:

      Thanks for your input. Burst training is really effective and all it takes is what you said, “effort.” As long as someone gets serious about getting fit and is willing to put in the time the results will follow.
      Btw, your site is really great.