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Best Fat Burning Workout (HOW I STAY LEAN)

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Rating: 4.0; Vote: 1

The best fat burning workout is one in which you aren-t simply doing low intensity cardio, but are incorporating weight training as well. The simple fact is, long term fat loss is going to depend on your ability to build as much lean muscle tissue as possible. Metabolically, this muscle tissue is going to increase your resting caloric burn much more than the body fat that exists at this moment. In this video, I show you a simple dumbbell complex that can be done with a barbell if you have access to a full gym or a more advanced home gym. The bottom line is, this sequence of four dumbbell exercises will get your heart rate soaring and your muscles working in very short order. Perform just 6 rounds this with little to no rest between exercises in the complex and a max of 90 seconds after each round. Your goal is to perform your complex training workouts at least once a week if not more. The key to successful complexes however is to not back load the complexes with exercises that are using relatively heavy weights or that demand high levels of technical skill. Most trainers that program complexes make these mistakes and also don-t take into account the accumulating fatigue. In order to combat the fatigue to maintain good form and the integrity of the exercise, you will want to perform this complex with a descending rep sequence. In other words, you will start off by performing 6 reps in the first round, 5 reps in the second round, 4 reps in the third, and so on and so forth until all rounds are done and you are doing just 1rep of each exercise in the last. Determine the weight you are going to use by choosing your 12RM for your dumbbell overhead shoulder press. Keep the same weight for all of the other exercises in this complex. Again, this is done so that while the weight may be on the light side for the exercises you are performing, it will not jeopardize your body or risk injury when performing them in a fatigued state. The key above all else is to not rest between movements. Simply transition from one exercise in the complex to the next and try not to rest the dumbbells at all when moving from one to the next. While the first round might not feel like much of a struggle, the subsequent rounds will quickly add up and make you feel as if your fat burning has just kicked into third gear! For a complete fat burning workout program that comes with step by step workouts and meal plans for losing fat, be sure to head to and get the Inferno Max Shred system. Start seeing fast fat loss in just weeks with our 90 day fat shredding training routine
Date: 2022-04-22

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Comments and reviews: 10

Debota
This a GREAT exercise for a full body cardio. Thanks Jeff and Athlean X! I modified this workout into a 5 x 5 instead of 6, 5, 4, 3, 2 with 30 - 60 second break time & pretty much do this 3 to 5 times a week after finishing my routined workout. This workout ain't easy especially after the 2nd set it gets pretty hellish. BUT the after feeling can not be described with words lol. Test your limit first then modify it however way it fits you. If you are consistent with it you will have to increase the dumbell weight and make sure you don't make it easy for yourself overtime. Highly Recommended!
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DJ
Love this video. Thanks man. I am actually going to try this today. I have a question about meal planning. I am having an issue and can't figure out why. But, for some reason since I have been home from the police academy. It seems like all I wanna do is eat. I never feel full. I know I am eating junk. But its just so easy to snack. Im a night time snacker.
I lost 30 pounds while I was away at the Academy, but have put 15 back on since I have been home.
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sport
Will this workout be good for boxing? I'm 45 years old 285 lbs. I started boxing one in half years ago. I'm looking for an alternative training regiment for my conditioning. I have plantar fasciitis so it's hard for me to jog/sprint. I did this routine twice already and it comes close to the way I feel (breathing wise) when I spar. So what's your professional opinion?
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Smani
Sorry, im a little bit confused about those 6 rounds you said; 6 piramidal set, so 6, 5, 4, 3, 2, 1 and then repeat again for a total of 6 rounds? I really hope to misunderstanding because after 3 round i actually tried i was like hate everybody around me. Anyway i used to do this workout in my cardio days (3 cardio days and 4 strenght) and results are amazing
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Lil
Hello i need your suggestions. Usually when i go to gym i start with 5 min low intensity eliptical bike & stretch. After this i start weight training (squat, benchpress, deadlift etc) when i m done with strength training i do 10 minutes of high intensity cardio. i want to know is it okay for burning fat and lose weight for get in shape with good diets?
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Benjamin
I want to ask this because the video and description do not explicitly answer it. I know that this works the muscles which will burn the fat. But will my muscles increase in mass the more I do this or will it just tighten my muscles without increasing mass? Some context: I am skinny-fat so barely any muscle.
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JD
Awesome. I kinda do the same with my lower body workout. I use dumbbells and start off with 12 reps of squats and then Go right into 24 reps of dumbbell lunges. Then 12 reps of dead lifts followed by 12 box jumps. Then repeat All exercises for 6 to 8 rounds.
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Fidel
In quarantine so all I have access to are 20 lb dumbbells. Been doing this every other day (jogging 3 miles on non-lift days. I added bicep curls and pushups and I definitely feel stronger. Should I do this every day?
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Michael
I-m 52 and need a new training method to throw into the mix. going to try and put together a few circuits. Gotta check this out further. Jeff is awesome and Jesse a perfect muse. he-s killing it! Great videos.
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Vizzy
Literally did this routine today, and let me tell you it-s a awesome warmup routine to really go hard in the gym afterwards, I-ll be keeping this in my normal routine from now on -cheers from Brooklyn
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