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

Jumping Squats are similar to regular squats but they include a jump that will help with building explosiveness.

  1. Start by standing with your feet about shoulder width apart and your arms crossed on your chest. Keep your head up and your back straight.
  2. Now slowly come down as if to do a squat. At the bottom of the squat explode upwards into a jump using mainly your heels. You’ll want to jump as high as possible.
  3. As you’re coming back down be sure to absorb the landing in the balls of your feet as you come back down into squat position to repeat the motion.
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. This is your place.
  2. Begin the movement by flexing hips and your knees, sitting back with your hips.
  3. If you’re able, continue down to depth, until you return to the starting place, and reverse the movement. Keep your head and chest up, as you squat and push your knees out.

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.
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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.
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