Three Workout Methods that Burn Fat Fast



By Nick Gallardo, BS, ACE-CPT

High Intensity workouts are all the rage these days, but they’re not without merit. Workouts that are high in intensity are generally shorter in duration due to the fact that your body just cannot handle the stress involved with high intensity workouts for a long duration. But just because your workouts are short does not mean that your workouts are not effective. Try these three different types of workouts to burn fat fast.

Method 1: The Tabata Protocol

Created by Izumi Tabata, Tabata workouts involve a five minute warm-up, 8 rounds of 20 seconds of all-out (and I mean all-out) exercise, followed by 10 seconds of rest, and a 2 minute cooldown. The Tabata Protocol is best used on cardio equipment such as a bike, rower, versa climber, or ski ergometer. Don’t be fooled, although the shortest in duration,  this is probably the most difficult of the three to complete. I would advise that you be appropriately conditioned before you attempt a Tabata workout.

Method 2: AMRAP

AMRAP stands for ‘As Many Rounds As Possible.’ Start by picking a targeted time that you want to work against. Your goal is to complete as many rounds of the exercise you choose as possible before time is up.  Generally speaking, the longer the duration of your countdown (let’s say 20 minutes), the simpler the exercises used. For example, if I do a 10 minute AMRAP, I can mix in weighted exercises with bodyweight exercises as well. For a 20 minute AMRAP, I might use more bodyweight movements in order to continue performing movements with good form.

Method 3: EMOM

EMOM, or Every-Minute-On-The-Minute, is similar to AMRAP.  You will choose the specified amount of time, let’s say from 8-20 minutes. The premise of EMOM is that you will have one minute to complete the specified exercises AND rest until the next minute starts. Let’s say you complete all exercises in 35 seconds, you will have 25 seconds to rest until the next round starts. These workouts start easily and progressively become more challenging without having to switch any equipment out.

Example 1: 8 minutes of 5 weighted chin ups and 10 goblet squats

Example 2: 15 minutes of 10 push ups, 10 bodyweight squats, 10 TRX rows and 10 glute bridges

If your looking for a fast but effective workout, give any of these three methods a try!

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