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Extreme Fat Burning Workout, Burn Fat Fast!

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.

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  1. Ricardo
    December 4, 2010
    4:18 pm

    How many calories this workout burn?

  2. peter
    December 5, 2010
    9:52 pm

    It will be different for everyone. Best is to do it and see 🙂

  3. Austin
    December 13, 2010
    9:09 pm

    Besides doing workouts what is another way to help burn fat faster and keep it in ur life style???

  4. peter
    December 14, 2010
    2:53 pm

    Walk everywhere ( within reason ), Take the stairs instead of the lift, take up an active hobby etc etc

  5. Zakri
    January 7, 2011
    9:36 am

    hi, i am 70kg and 164 cm. i haven’t been working out for a long time. is this workout suitable for me or should i start with full body workout for beginner?

  6. peter
    January 7, 2011
    11:25 am

    Yip that is the best one!

  7. sansama
    January 9, 2011
    6:22 am

    fat in my stomach quickly piled up, I want to lose fat in the abdomen, but always failed, please help me

    i’m 80kg and 170cm

  8. peter
    January 9, 2011
    8:54 pm

    Pop over to and we will get you onot a proper workout program that will help you get results fast!

  9. Zakri
    January 10, 2011
    7:26 am

    which one peter?the extrem one or the beginner one?

  10. AlexV
    April 8, 2011
    1:19 pm

    hi peter,i should do this before or after the abs workout??

  11. peter
    April 8, 2011
    2:53 pm

    You can do this after. But if you are looking for a complete workout program that will show you exactly when to do each of these workouts then make sure you join the free workout club at

  12. AlexV
    April 11, 2011
    7:43 pm

    Yes,i have an account on the site but i don’t have the money or the things that u used in the videos(medicine ball,band and others),could you recommend me a proper workout for the abs only..please.thank you very much.

  13. peter
    April 11, 2011
    11:29 pm

    Just search this site for abs workout and you will find many workouts and then pick you that works for you.

  14. AlexV
    April 12, 2011
    11:01 am

    thank you very much pete;)

  15. NBD
    April 18, 2011
    10:56 am

    If I choose to do one set of this exercise and another set from another one of your exercises, etc. Would i still get good results or would it be better for me to just choose one?

    Another question i have is that you have many exercises on your website all saying that they will help you get ripped fast, how do I know which one(s) i should do?


  16. peter
    April 19, 2011
    9:34 pm

    This question is the whole reason we created The Workout Club for. Go join FREE here:

  17. Faiz
    May 8, 2011
    1:15 pm

    hey,does it stunt my height if i do this workout? i see my friends is taller than me now,should i stop working-out or not? i’m 15 years old,158 cm,54 kg. asian

  18. peter
    May 8, 2011
    9:19 pm

    You should be ok but go ask your Doctor if you have any worries.

  19. Yousef
    June 15, 2011
    8:10 pm

    You actually look really happy when you’re providing us this amazing workout, do you think this should be perfect for a guy who has 7% body fat but cant see that much of his abs, should i focus on building my abs a lot or focusing on losing fat because i have some belly fat covering my abs.

  20. Minta
    January 8, 2012
    2:36 am

    Hi.. im 19, female and wanna burn some fat.. so i thought u ll do this.. i used 5 kilo(11lbs) barbells.. at the beginning i didint think its much intense cause its kind of fun to me.. and today i ve UNBELIVABLE PAIN in my legs.. 😀 its really BAD !! 😀 i cant even get the stairs down or up without making noises .. 😀 but im sure i ll keep this doin.. THX! and maybe u ve some good advises how i can deal with sor muscle? ty for this too.. AND ur enthusiastic way is just too cute, ur fun 🙂 bye

  21. peter
    January 8, 2012
    12:39 pm

    Sounds like you had a good workout! Stretching and a cold bath straight after your workouts are good to help muscles recover quicker!

  22. Braddock Ace Tarnate
    June 15, 2012
    1:55 pm

    It’s a very much help, thanks to Peter Carvell
    My life starts to day!

  23. Mohammed
    September 22, 2013
    2:02 am

    how long should i do this

  24. admin
    October 1, 2013
    12:08 pm

    3-4 sets, 2-3 days per week, 3-4 weeks depending your goal and fitness!

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