Have you been a bit stressed and looking for a change in the conditions of the world? Yeah, me too, so today I wanted to share with you a quick fat-burning workout that I have been enjoying. Besides, haven’t we had enough of elections and pandemics?
As with all exercise programs we design at the Bodysmith, there is a system involved, and this example builds on my “Big 4” principle. I wrote a whole series on constructing time-efficient, fat-torching workouts and if you want to dig a little deeper, you can read it HERE.
Today let’s keep it basic by reminding you a Big 4 workout uses exercises that work large muscle groups linked together to increase metabolic demand and fat loss while preserving lean mass. A typical workout (after a comprehensive dynamic warm-up) could look like this:
Perform as a circuit, 8-12 reps each exercise for 3-5 rounds with a 90-second rest between rounds.
I love this workout. It lets me lift heavy and leaves me feeling invigorated and productive. But still, I can’t help think there could be more. After all, I’ve got a little pent up energy that needs to be released. Can I get an Amen?
Enter the metabolic interval! They are fast, effective, and the preferred method of cardio for fat loss.
Here’s the workout I did just a couple of days ago that uses the Big 4 formula and adds the interval at the end.
I did one warm-up set and increased loads over four more for a total of five sets.
As with all of these workout systems I mention they can be tweaked according to your goals, limitations, or equipment availability. If you need help, just reply back and I’ll get in touch.
–Coach Brad
