Short Workouts for Fat Loss

Mar 19, 2015 | by AIF

Time efficient workouts are popular as most people are time poor. But can fat loss be achieved in such a short time?

The answer appears to be yes. Scientific studies show that calorie expenditure will be at an increased rate for 24 hours hours after a high intensity, time efficient workout. According to Lauren et al, “High intensity interval exercises induce 24 hour energy expenditure similar to traditional endurance exercise, despite the reduced time commitment” (2012). Fitness Australia recently reported the same findings in an article titled, “The hype about HIIT interval training”.

While a smaller percentage of fat is metabolised during the high intensity workouts, it’s a smaller percentage of a higher calorie expenditure pie.

One way of approaching this type of workout is by thinking about how to expend as many calories as possible in the short time available, increasing oxygen demand, lactate production and heat dissipation to create an increased EPOC.

Here are a few ideas:

Beginner: Intermediate Clients:

Warm Up

shuttle runs

X 4

superset

 

BW squats

X 6

 

Dynamic Stretches

squat and OH arm swings

X 8

 

Workout

assisted squat jumps

2 X 20

CrankIt straps

 

DB squats

2 X 8 PRE 7/10

Superset

 

BB squat press

2 X 6-8 PRE 7/10

 
 

cable squat/row

3 X 6-8 PRE 7-8/10

 
 

push-ups

3 X 7-8 PRE 7/10

vary hand positions or incline/decline

 

mountain climbers

2 X 16

ensure core bracing

Intermediate to Advanced Clients

Warm Up

skipping

4 X 50

 
 

side taps off step or BOSU

2 X 16-20

 

Dynamic stretches

leg swings and waist rotations

6-8 each

 

Workout

BB deadlift

3 X 8/6/3 PRE 7-8/10

reverse pyramid

 

renegade row with tricep push-ups

3 X 8 PRE 7/10

superset

 

DB squat press

3 X 8 PRE 7/10

option: add a jump

 

body row

3 X 8 PRE 7-8/10

use Smith machine, elevate feet onto a bench or Fitball

 

plate press and pullover

3 X 8

bench or Fitball

 

cable wood chops

10 each side X 2

progress to alternating with dynamic foot change

 

Fitball alternating tuck/push up

10 of each

ensure neutral spine

Warm Up

rower 3-4 mins PRE 5/10

include 3 X 15 sec surges

 

Dynamic Stretches

waist rotations and leg swings

X 6 each

 

Workout

DB Bulgarian lunges

2 X 8 each leg PRE 7-8/10

progress to OH press with weight plate

 

Bulgarian lunges with front knee to chest jump

1 X 10 each leg PRE 8/10

 
 

bench hop overs/ burpees

2 X 9 (odd number)

PRE 7/10 then 4-6 burpees

technique and effort, increase reps if time

 

BB bench press

3 X 8/6/3 PRE 7-8/10

superset bench press/chin-ups, spotter may be required

 

chin-ups (vary grip)

3 X 5-8 PRE 7/10

assisted machine or spotter, add in isometric hold if needed

 

moving plank

1 X 10-12 reps

neutral spine, elbows to hands

All workouts are aimed to be time effective using supersets to minimise rest. As clients learn the exercises, reduce the number of sets and perhaps start with two sets. Once competent, increase sets to three or even four sets.

Always conclude the workouts with a thorough partner assisted stretch, especially the quads, glutes, hamstrings, chest and lats.

AIF

AIF

At the Australian Institute of Fitness (AIF), we are no stranger to the competitive and evolving nature of the fitness industry. That’s why we remain the #1 fitness educator since 1979. We continuously raise the bar by providing the best education and resources through dynamic and hybrid training methods that mould to your lifestyle. We are strong believers in evidence over fads, so you can be assured your training with AIF will solidify your career for the long-term.

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