Burn More Fat at Home

by Ken Schweickert

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A crucial objective in burning fat is sustaining an intense level of exertion for an length of time that pushes your body to its limits. In this workout you will do just that. The routine concentrates on the lower and upper body on two separate days so that you will be sufficiently working a wide range of muscles in minimal time.

We increase the endurance by performing exercises back to back with little resting time. Exercises are performed in accordance to a measure of time rather than the more traditional measure by repetitions. Perform the exercises continuously until the time is up. If you reach failure before the time is up continue to attempt the motion as best you can�unless you would be putting your body in danger by doing so. Then immediately move onto the next step. Timing is crucial in this workout. To up the intensity we added in an explosive exercise: The explosive squat. Explosive exercises go beyond strength training to actually applying the strength movements to produce further acceleration. Because they activate more muscles at a greater intensity, explosive exercises exhaust large amounts of energy�which is ideal for burning more fat.

Explosive Squat

Stand straight with your feet flat on the floor about shoulder width apart. Interlock your hands behind your head. Bending at the knees and hips, drop down into a squatting position. Your back should remain straight through the entire motion. The instant you finish squatting down you should immediately push off of the ground using as much force as you can. Land with your feet back on the ground. The instant your feet touch the floor let your torso continue down to repeat the motion.

The Workout

Day 1

Exercise	Time
Run Stairs	1 minute
Explosive Squats	15 seconds
Run Stairs	30 seconds
(Rest)	1 minute
Explosive Squats	15 seconds
Calf Raise (on stair step)	30 seconds
(Rest)	30 seconds
Explosive Squats	10 seconds
Calf Raise	45 seconds
Run Stairs	30 seconds

Day 2

Exercise	Time
Pushups -arms shoulder width	30 seconds
Sit-ups	30 seconds
Pushups -arms wide	20 seconds
Crunches	40 seconds
Pushups -hands together	40 seconds
(Rest)	50 seconds
Sit-ups	20 seconds
Pushups -hands together	20 seconds
Sit-ups	40 seconds
Pushups -wide	20 seconds
(Rest)	30 seconds
Crunches	30 seconds
Pushups -shoulder width	30 seconds

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