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.

Super 30 Chest Workout
1
Reverse Triceps Bench Press
Warm-up sets: work up to a heavy working weight.
10 sets, 3 reps
2
One Arm Dumbbell Bench Press
Warm-up set: find your working weight.
6 sets, 5 reps (per arm)
3
Leverage Chest Press
5 sets, 6 reps (drop weight if needed)
4
Butterfly
3 sets, 10 reps
5
Svend Press
2 sets, 15 reps
6
Single-Arm Cable Crossover
1 set, 2-10 reps (ascending set of 2, 4, 6, 8, 10 reps, alternating each arm)
7
Rope Jumping
Tabata Style
8 sets, 20 sec (10 seconds rest between sets)
8
Step Mill
1 set, 20 mins
Super 30 Cardio Workout
Tabata protocol: 8 rounds of 20 seconds on, 10 seconds rest. Choose one of the exercises.
1
Wind Sprints
8 sets, 20 sec (10 seconds rest between rounds. )
2
Rope Jumping
8 sets, 20 sec (10 seconds rest between rounds. )
3
One-Arm Kettlebell Swings
8 sets, 20 sec (10 seconds rest between rounds. )
4
Seated Cable Rows
Speed Row, lower weight.
8 sets, 20 sec (10 seconds rest between rounds. )

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
1 set, 10 reps
2
Pullups
1 set, 10 reps
3
Bodyweight Walking Lunge
1 set, 10 reps
4
Push Press
1 set, 10 reps
5
Lateral Box Jump
1 set, 10 reps
6
Running, Treadmill
100m Sprints.
1 set, 10 reps

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.

Jen's Fun Fat-Blasting Workout
1
Treadmill Circuit
3 rounds
Jogging-Treadmill
Suggested speed: 2.8-3.8 mph.
1 set, 5 mins (walking warm-up on the highest incline)
3 sets, 3 mins (lateral shuffles to the left for one minute, lateral shuffles to the right for one minute, walk normally on highest incline for one minute.)
2
Bodyweight Circuit
3 rounds
Pushups
3 sets, to failure
Plie Dumbbell Squat
3 sets, 15 reps
Burpee
3 sets, 15 reps
Plank
3 sets, 30 sec
Freehand Jump Squat
3 sets, 15 reps

About the Author

Shannon Clark

Shannon Clark

Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.

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