3 Fast Fat-Loss Workouts

Move over, hour-long treadmill runs! Make room for some fun, high-intensity fat-burning workouts from 3 inspiring Cellucor athletes. Burn extra body fat without burning tons of time in the gym!

Not everyone has the luxury of time. That means most of us have to get into the gym and back out again in an hour or so. In order to fit cardio and weights into that tiny timeframe, you either have to get creative with your workout or give something up. (Oh, no time for cardio? Dang...)

Not having much time doesn't have to be a bad thing, though. Limiting the amount of time you spend in the gym can actually make your workouts more intense. Instead of wasting time on those lengthy, steady-state treadmill jogs or boring lifting splits, you can increase the speed of your workout and try different set and rep techniques to burn more fat.

Not sure how it's done? These elite Cellucor athletes are here to help! Each of them has a favorite quick, fat-blasting workout that can aid you in your quest for a better body within an hour. All you need to bring is a good attitude and a willingness to go hard.

Try one of them today!

1

Craig Capurso

If he needs to keep his workouts on the shorter end, fitness coach Craig Capurso prefers to time his rest. His Super 30 workout program, used in the program 30 Days Out, is based on heavy lifts and 30-second rest periods. Each set and rep scheme will total 30 reps, no matter the lift. "To make it even more intense, every set is taken to near failure," says Craig.

"If you follow this workout style, provided your diet is in check, you'll be cutting fat quickly," Craig says.

Because these workouts are intense, try to include at least two rest days in your weekly split, especially if you're a beginner.

Rope Jumping
Super 30 Chest Workout
1

Reverse Triceps Bench Press

Warm-up sets: work up to a heavy working weight, 10 working sets of 3 reps
Reverse Triceps Bench Press Reverse Triceps Bench Press

2

One Arm Dumbbell Bench Press

Warm-up set: find your working weight, 6 working sets of 5 reps
One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press

3

Leverage Chest Press

5 working sets of 6 reps (drop weight if needed)
Leverage Chest Press Leverage Chest Press

4

Butterfly

3 sets of 10 reps
Butterfly Butterfly

5

Svend Press

2 sets of 15 reps
Svend Press Svend Press

6

Single arm top cable flye

1 ascending set of 2, 4, 6, 8, 10 reps (alternating each arm)
Cable Crossover Cable Crossover

7

Tabata Rope Jumping

8 sets of 20 seconds, 10 seconds rest between sets
Rope Jumping Rope Jumping

8

Step Mill

20 minutes
Step Mill Step Mill

Super 30 Cardio Workout
Tabata Protocol: 8 rounds of 20 seconds on, 10 seconds rest Choose between
1
Wind Sprints Wind Sprints

2

Rope Jumping

8 sets of 20 seconds, 10 seconds rest between sets
Rope Jumping Rope Jumping

3
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

4
Elevated Cable Rows Elevated Cable Rows
Follow this Tabata workout with 25 minutes of steady-state cardio training.


2

Karina Baymiller

"When I'm low on time, I prefer things like barbell complexes or bodyweight exercises to the treadmill," says power and strength athlete Karina Baymiller of her fat-burning workouts.

Using weights to burn fat can be even more effective than traditional cardio. Resistance training will spike your metabolic rate for hours following the workout, and because you are acting against resistance, there is also a higher potential for overall muscle-size gains.



Adding muscle will increase your resting metabolism, which allows you to torch fat all day long.

"In this workout, you have to complete 100 reps of six exercises. There's no specific time limit or order, but you have to finish all the reps," Karina instructs. "The point of this workout is to keep your heart rate high, so rest only when necessary."

Karina's High-Rep Workout
1

Burpee

10 reps
Burpee Burpee

2

Pullups

10 reps
Pullups Pullups

3
Bodyweight Walking Lunge Bodyweight Walking Lunge

4

Push Press

10 reps
Push Press Push Press

5
Lateral Box Jump Lateral Box Jump

6
Running, Treadmill Running, Treadmill


3

Jen Jewell

To blast fat without spending hours in the gym, fitness model Jen Jewell likes to mix up cardio intervals with bodyweight exercises. "Shocking the body, challenging myself in new ways, and having fun is key," she says of her workouts.

The workout below is designed to be done on the treadmill or stair mill. It doesn't take very long, and it's really fun! Do the treadmill circuit first. As soon as you're done, step off and do the bodyweight circuit. After the bodyweight circuit, return to the treadmill and repeat the entire workout 2-3 times.

Pushup
Jen's Fun Fat-Blasting Workout
TREADMILL CIRCUIT
1
Running, Treadmill Running, Treadmill
5 minutes walking warm-up (on the highest incline)
3 rounds: Lateral shuffles to the left for one minute
Lateral shuffles to the right for one minute
Walk normally on highest incline for one minute
(Suggested speed: 2.8-3.8 mph)

BODYWEIGHT CIRCUIT: 3 ROUNDS
1

Pushups

to failure
Pushups Pushups

2
Plie Dumbbell Squat Plie Dumbbell Squat

3

Burpee

15 reps
Burpee Burpee

4

Plank

30 seconds
Plank Plank

5
Freehand Jump Squat Freehand Jump Squat


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