Fat Burning, Muscle Building Workout in 13 Minutes

Discussion in 'Fitness & Nutrition' started by monolith, Jun 13, 2007.

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  1. monolith

    monolith My soul grows ever weary and the end is ever near. OT Supporter

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    Thought some of you guys might be interested in this, I haven't tried it yet but I plan on giving it a go just to see how it feels. A buddy of mine who trains MMA has done this a couple of times and said it wasn't bad. This isn't a substitute for a workout, but it might be good for people who want to lose some weight.


    Fat Burning, Muscle Building Workout in 13 Minutes

    Most people who want to burn off some excess pounds and tighten and tone their bodies simply don't have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most fitness experts recommend.

    Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn’t perform the traditional style workouts
    While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.

    I don’t know about you, but I can barely fit in 15 minutes for exercise let alone 2 hours… and I personally am not interested in muscle size alone (which doesn’t mean strength and usually leaves you stiff and inflexible)! I’m sure your schedule is probably the same. The good news though is you don’t have to… you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.

    I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.

    Are you ready? Good, here it is:

    The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.

    · Jumping Jacks –1 minute
    · Bodyweight squat (one-leg squat for advanced) – 15-20 reps
    · Push-ups (slower reps for advanced) – as many reps as possible
    · Kick butts (jog in place and kick your rear with both heels) – 1 minute
    · Hamstring floor bridge (use swiss ball or one leg for advanced) - 15-20 reps
    · Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) – 15-20 reps
    · High knees (jog in place lifting knees as high as possible) – 1 minute
    · Stationary lunge – 15-20 reps
    · Torso rotations/twists – 20 reps each direction
    · Side bends/reaches – 20 reps each direction
    · Mountain climbers – 1 minute (if you can J)
    · Wall sit – as long as you can hold it
    · Dips (use chair/bench/stairs) – as many reps as possible

    There you have it… sounds easy, right? That couldn’t possibly do anything, right? I personally challenge you… try it… no, try it right now! Drop what you are doing and give it a shot and see for yourself. If you find it a bit easy, which I doubt, perform it 2-3 times thru without rest.

    This workout will deliver more usable fitness results and benefits than any traditional gym or health club workout. Now, you can of course implement this type of workout in the gym and make it even better, but the beauty of this is you can do it anywhere!

    Also, this is just one example and as you can imagine, there thousands of other exercises you can add or replace… I actually recommend switching the exercises every 2-4 weeks or even better is to put together 3 or 4 different workouts and then rotate them.

    If you are not familiar with one of the exercises just replace it with one you know that works the same part of the body. You can also learn all of these exercises along with dozens of others in my soon to be released video which will consists of several workouts like this that you can do anywhere to build and maintain awesome levels of fitness, even workouts with dumbbells, swiss balls, medicine balls, and more… watch for it in coming months.

    Jesse Cannone is a certified personal fitness trainer, post-rehab specialist, nutritionist, and a national fitness presenter. He is also the author of Burn Fat FAST and A Bride’s Guide To Fast Fitness + Weight Loss in addition to many other popular fitness articles. He is known for his hard-hitting and to the point style and offers a great free email newsletter called Fitness Success News, which you can subscribe to at his website http://www.achieve-fitness.com

    Taken from here:

    http://bodybuildingforyou.com/articles-submit/jesse-cannone/fat-burning-workout-13minutes.htm
     
  2. keleko

    keleko yes, he is

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    IFLF (in for losing fat)
     
  3. GuOD

    GuOD mcflurry diet

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  4. Plan B

    Plan B New Member

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    That's a good warm-up routine
     
  5. Jack Brown

    Jack Brown OT Supporter

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    I can't do Kick butts. :hs:
     
  6. monolith

    monolith My soul grows ever weary and the end is ever near. OT Supporter

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    Just replace it.

    ;)
     
  7. sportsjunkie

    sportsjunkie OT Supporter

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    yea...pretty much...i've done majority of that stuff and have lost weight
    with diet and running
    cheap and easy :o
     
  8. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    How about that new Seven minute abs I keep hearing about? ;)
     
  9. Jsweet

    Jsweet Ouch, denied.

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    6 Minute. :o
     
  10. Drewski

    Drewski New Member

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    Pu's BB'ing routine takes all of 30-45 min for 3 out of the 4 days. :dunno:

    looking at it, I really can't see myself gaining much muscle on a routine like that. sounds like a great routine for building cardio endurance though
     
  11. monolith

    monolith My soul grows ever weary and the end is ever near. OT Supporter

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    .

    I agree, this routine along with a low calorie diet I could see a person losing a good amount of excess weight.
     
    Last edited: Jun 13, 2007
  12. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    YOU CANT GET AN AB WORKOUT IN 6 MINUTES!!!!:mad: lc
     
  13. Cumstang02

    Cumstang02 New Member

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    Thats just crazy! /somethingaboutMary :rofl:
     
  14. nwmrkt

    nwmrkt New Member

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    how much rest do you take?
     
  15. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    :werd: I wouldn't build shit on that, but it looks like crazy good cardio.
     
  16. Drewski

    Drewski New Member

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    depends, big lifts 90-120 sec, otherwise 60
     
  17. chickenadobo

    chickenadobo New Member

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  18. nwmrkt

    nwmrkt New Member

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    how do you feel with those rests man? What gains have you had so far?size, strength?
     
  19. Drewski

    Drewski New Member

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    surpringly well. thought it would be deadly but its only killer :rofl: found gatorade during the workout helped.

    seeing some strength and mirror gains
     
  20. firecracker

    firecracker New Member

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    just did this routine this morning and it kicked my ass. I recently decided it was time for a change and that i needed to shed some pounds. Have been eating right and drinking plenty of water and today was the day to start excersizing. I think I am going to combine this routine in the morning with jogging or walking at night and see how things go.
     
  21. Fishbait

    Fishbait New Member

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