Extreme Fat Burning Workout, Burn Fat Fast!

Want to take your home workouts a step up? Then this extreme fat burning workout is just for you!
By Peter Monday, November 22, 2010, 06:18 PM

If you are looking to take your home workouts a step up then you will love our latest Extreme 20 minute fat burning workout.

Now I love these workouts! Mainly due to two reasons. They are easily scalable and can be used in many different satiation to help you burn the most amount of calories in the time you have and they are extremely powerful due to the fact that it increases your heart rate by using your muscle mass. This is by far the best way to burn fat as you not only burn calories during your workout but also raise your metabolism to burn fat long after you’re done. This workout is perfect when you don’t have a lot of time but still want to tone up and increase your cardiovascular fitness.

Let’s quickly look at the workout structure.

Workout structure:

  • Consists of 5 exercises: Two cardio exercises and 3 full body exercises.
  • Follow the exercise order as in the video
  • Do each exercise for 20 seconds, rest 10 seconds, do the same exercise for another 20 seconds, rest 10 seconds and move onto the next exercise
  • Rest 1 minute after you have done all 5 exercises
  • Repeat full circuit 3 to 4 times

Extra Wokrout Idea:

For an alternative workout you can you can complete 2 circuits as above, then move onto  10 minutes of interval training and follow that with another 2 circuits.


One Arm DB Snatch Right and Left arm (full body exercise)
Grasp one dumbbell with one hand and squat down with a wide stance so the dumbbell hangs between your legs. Shrug your shoulders and pull the dumbbell up as high as possible in a rowing action. Keep your torso upright and the weight close to your body. Catch the dumbbell overhead and bend your knees. Reverse the action to the starting position. Change arms after the desired number of repetitions have been completed.

Sprinting on the spot
Stand upright and bend your arms slightly at your sides. This movement is exactly like that of a sprinting action. Bring your knees up high towards your chest as quick as possible and combine with an alternating arm action. The key to this exercise is speed and height of the knees.

DB Squat Jumps (full body exercise)
The squat jump is the same as squat, with the exception that it is performed explosively. Stand upright and look straight ahead. Move the hips backwards, bend the knees and sit back until thighs are parallel to the floor. Explode out of the downward position into the air, pushing you up vertically as quickly as possible. Cushion your descent with a soft controlled landing by bending your knees.

Mountain climbers (Cardio Exercise)
Start in a push-up position. Bring one knee to your chest without letting your hips rotate. Return to the start and change legs. Keep alternating quickly to mimic the motion of running.

One Arm DB swings Alternate (full body exercise)
Grasp one dumbbell with one hand and squat down with a wide stance so the dumbbell hangs between your legs. Swing the dumbbell back through your legs and reverse the direction thrusting with the hips to swing the dumbbell upwards. The movement of the dumbbell comes from the explosion of the hips not arm strength. When the dumbbell reaches shoulder height, swop hands and guide the dumbbell back to the start and repeat. You are squatting down by lowering your hips and bending at the knees, you are NOT bending over.