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S.W.A.T. Workout for Extreme Weight Loss & Fat Burning

author image Kathleen McGrath
Kathleen McGrath is a nutrition educator based in Atlanta, Ga. She began writing in 1995 in a corporate setting and currently writes for various websites. She earned a Master of Science in nutrition education from Georgia State University.
S.W.A.T. Workout for Extreme Weight Loss & Fat Burning
S.W.A.T Workouts are Intense Photo Credit Mike Powell/Digital Vision/Getty Images

The S.W.A.T. workout is named after the elite police unit, Special Weapons and Tactics. S.W.A.T. members are highly trained in physically grueling programs designed to increase strength, endurance and agility. Modeled after these programs, the rigorous S.W.A.T. Workout can help you achieve weight loss and improved physical conditioning. Consult your personal physician before beginning any workout program.


The S.W.A.T. workout is available in various formats. Stewart Smith, former Navy Seal lieutenant and trainer to thousands of military and law enforcement professionals, published The S.W.A.T. Workout in 2006. This book is divided into three section; a beginner-intermediate workout designed for new police academy recruits, an intermediate workout for active police officers to prepare for SWAT training or other Emergency Response Teams, and an advanced workout for active S.W.A.T. team members to maintain and enhance their fitness. (1) Tom Stroup, former S.W.A.T. commander and five-time International S.W.A.T. Competition Champion, produced a collection of S.W.A.T. Workout DVDs. These high-intensity circuit training programs mix cardio training with athletic and military-style drills for a complete workout. Instructor-led S.W.A.T. workouts are also offered at some fitness centers.

S.W.A.T. to Sweat Off Excess Weight

Weight loss occurs when calories eaten are less than calories burned. Intense activities such as the S.W.A.T. workouts create a calorie deficit of about 400 calories or more in 45 minutes. Losing a pound of fat requires a deficit of 1,600 calories. Theoretically and depending on diet, the S.W.A.T. Workout could help you lose a pound per week. The intensity of a S.W.A.T. Workout not only burns lots of calories, the demanding exercises also increase muscle mass. Increased muscle mass increases overall caloric requirements contributing to greater calories burned per day.

Better Fat Burning

During exercise, we utilize both carbohydrate and fat fuel sources. Lower-intensity exercise burns a larger percentage of fat as fuel compared to higher-intensity exercise. However, overall it does not burn as many calories and therefore does not create the same caloric deficit as the S.W.A.T. Workout. Additionally, a review conducted by the Department of Medicine, Washington University School of Medicine, September 15, 1998, explained that there is a physiological advantage to increased fitness. Muscles that have adapted to exercise are more likely to burn fat as fuel in strenuous exercise of not more than 90 minutes. (2)

What People are Saying

Customer reviews of the S.W.A.T. workout are available from many sources. Sixty-four Amazon customers give Tom Stroup's workout four and a half stars, and explain that the workout is intense but can be modified for beginners. Other Amazon reviewers dislike the military approach but find the workout challenging and effective. (3) Stewart Smith's website includes testimonials, many of which are from actual military or law enforcement officers who have used his program to advance their careers. These individuals have found the program highly motivating, and have achieved weight loss and increased fitness levels. (4)

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