High Intensity Fat Burner Workout



Main Goal Burn Fat
Workout Type Weight Loss – Full Body
Training Level Beginner
Days per Week 3-4
Time Required 15-20 minutes
Equipment Pushup Bars


Workout Description



If your goal is to lose weight these 2 things should be your priority:

Simple, right?

Losing weight is a simple maths equation:

You need to burn more calories than you consume each day. 

But we all know that already, let’s get to our workout:


This workout is made for those that are tired of doing boring cardio routines, tired of jogging for hours or enduring those long spinning lessons.

With this workout all you need is your body!

It’s one of my favorite HIIT (High Intensity Interval Training) Circuit:

HIIT workouts use short bursts of very intense activity to bump up your metabolism, burn fat, and even build lean muscle to some extent.

It’s the perfect cardio workout to do when you’re travelling or when you simply don’t have access to a gym.

The Exercises

Squats 10 Reps
Pushups 10 Reps
Mountain Climbers 10 Reps
Tricep Dips 10 Reps
Punching Sit Ups 10 Reps
Jumping Lunges 10 Reps
Side Plank Crunches 10 Reps
Leg Raises 10 Reps
Bycicle Crunches 10 Reps

Repeat 5 Times. 

1 Minute Rest Between Rounds


Recommended Supplementation

1. Whey protein

Whey protein is the first thing you need to consider supplementing when you start bodybuilding or any other demanding physical activity. It is a quick and convenient way for everyone who wants to eat (drink) some quality calories and reach daily protein needs. Because whey is a complete protein and also high in branched-chain amino acids, it will aid recovery from exercise and improve your immune system.

2. Fish Oil

Fish oil is a miracle supplement as it promotes muscle growth, fat loss, improves mood, reduces high blood pressure and triglycerides at the same time. The most responsible component for these benefits is the alpha-linolenic acid (Omega- 3) found in fish oil. Omega 3 contains the two fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are acids that cannot be synthesized by our body and need to be taken as a supplement or with the food. When buying fish oil, seek for a brand that delivers at least 1.8-2g of EPA and DHA with the daily dose.

3. Creatine

Creatine is one of the most studied bodybuilding supplements for the last 20 years or so. It’s a supplement that works without a doubt. It gives you more strength and energy during intense exercise and increases muscle mass. You consume creatine when you eat red meat, but that’s in very low doses – around 3-5 grams per 2 lbs of red meat. There are a few types of creatine on the market, but nothing beats the good old creatine monohydrate. When taking creatine you would want to start with 5-10 grams a day (depending on your weight), divided into two doses.

4. CLA

If you’re looking to reduce your body fat, the idea of purchasing CLA may have already crossed your mind.

CLA reduces body fat by increasing basal metabolic rates. In other words, it helps the body convert food more efficiently into energy.

5. L-Carnitine

L-carnitine is an amino acid and its job is to transfer long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized and used for energy production, meaning that glycogen is spared during exercise. In other words – you burn fat while your energy and strength levels stay increased. A good start is to take 2 grams of L-carnitine a day divided into two 1-gram doses, one of which, will be taken before an intense workout.

The Infographic

calisthenics fat burner workout

Leave a Comment