Fast loss, or fat burning is the most common goal for people working out. Most people think fat loss is achieved by doing hundreds of repetitive sit ups or by running miles. What’s more effective, however, is building muscle to replace your fat. That combined with a nutritious, caloric deficit diet will greatly improve your ability to lose fat.

This workout includes a number of high intensity compound movements that are sure to get your blood pumping and make you sweat. As you get stronger and more comfortable with the exercises, you can challenge yourself by adding weight to your squats and lunges, and by doing your mountain climbers on the floor instead of on a bench.

Repping until failure on your last sets of each exercise will help maximize your workout. You can also add cardio to your rest days to help increase your fast loss. Be consistent with your workout and nutrition and you’ll be sure to lose fat and excess jiggle.

Exercise no. 1

Leg Press

4 sets of 10 reps

  1. Load the desired amount of weight to each side of the leg press machine. Sit down and grip the side handle bars.
  2. Place your feet on the platform in front of you with at about shoulder width apart. Slightly angle your toes/feet outward about 5 degrees. This is your starting position.
  3. Push the weight up with your legs, then with your hands unengage the safety bars.
  4. While inhaling, slowly contract your legs towards your body until your legs are at about a 90 degree angle.
  5. Hold this position for a second then exhale push the weight and platform with your heels back to the starting position.
  6. Repeat for the desired amount of reps.
  7. When you’re finished with your set, push the platform/weight all the forward with your legs and reengage the safety bars before letting your legs and the platform back down.
Exercise no. 2

Wide Grip Lateral Pulldown

4 sets of 10 reps

  1. Start by sitting at a lateral pulldown cable pulley. Keep your feet planted and adjust the knee holders (if available) to the correct height. Attach a wide bar to the pulley.
  2. Reach up and grip on the shorter angled portions on each side of the bar, with you palms facing forward. Lean back at a 25 – 35 degree angle with your chest sticking out. This will give your back a natural curve.
  3. Exhale while slowly pulling the bar down towards your chest. You should feel your back squeeze together at the bottom of the movement.
  4. Pause, then inhale while slowly letting the bar back up to the starting position.
  5. Repeat for the desired amount of reps.

Tip: Be sure to not swing with your back to pull the bar downwards. Be sure to also keep your back stable through the movement.

Exercise no. 3

Mountain Climbers

4 sets of 20 climbers

  1. Start by getting into pushup position.
  2. Now kick one knee forward until it’s right under your hip or waist.
  3. Quickly move this leg back to starting position while also kicking your other leg forward under your waste. Repeat this aggressively to get your heart rate up and complete the set.
Exercise no. 4


4 sets of 10 reps

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Bend over or squat down and place your hands on the floor in front of you, just inside your feet.
  3. Jump both feet back to softly land on the balls of your feet in a plank position.
  4. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Perform a push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out).
  5. Jump your feet back so that they land just outside of your hands.
  6. Explosively jump into the air, reaching your arms straight overhead.
Exercise no. 5

Jumping Lunges

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. Jump rapidly while step forward with one leg in the air, landing with entire body and the other leg down. Be sure to keep your torso straight up during this movement. If you aren’t using dumbbells keep your hands on your hips.
  2. Pause for a moment, then jump and switch legs.
  3. Repeat for the desired amount of reps.

Tip:Make sure your front knees don’t bend past your front foot to prevent injury.

Exercise no. 6

Bodyweight Squats

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. You can put your hands behind your head or together out in front of you. This is your starting place.
  2. Begin the movement by flexing your hips and your knees, squatting down, pushing your butt and hips back and your knees forward. Through this movement keep your chest forward and your back as straight as possible to prevent injury.
  3. Bend until your hamstrings are parallel or slightly less than parallel to the ground, and reverse the movement back to your starting place. As you’re coming up push through your heels and keep your head and chest up.

Lalayena Peralta

I am a firm believer that fitness should be attainable for everyone and anyone. Push past your current mindset and enter a state where you believe in yourself to reach your full potential.
View profile ›

Kiyan Sheikh

My goal is to inspire others to reach their fitness goals and become a confident, better version of themselves. Being fit doesn’t just mean going from fatty to lean, people that are lean also need help increasing things like their cardio or endurance.
View profile ›

Personalized Plans

Get a personalized workout and nutrition plan from any of the athletes in this workout.

Get Started