Thirty-minute workouts can burn fat like it's nobody's business, but they are seriously tough. Just about any physical activity will burn serious calories if performed at the right speed and at the right intensity. Putting a handful of tough exercises together in a challenging sequence and setting your timer will help you start shedding the extra pounds within a few weeks.
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Torch Your Fat in 30
Perform an AMRAP twice a week. Standing for "As Many Rounds As Possible," AMRAPs have gained popularity from the CrossFit movement and are extremely effective at burning fat fast. Choose five to seven exercises -- burpees, pushups, squats, toe-touch jacks, mountain climbers and crunches, for example -- and do as many rounds as possible in 30 minutes. Every time you do your AMRAP, try to beat the number of rounds you completed last time.
Include barbell complexes regularly. Barbell complexes are tough: you choose five to six exercises to perform, such as a front squat, Romanian deadlift, lunges, bent over row and overhead press, and load the barbell with a weight that will allow you to complete the exercise that's hardest for you. Then perform each of the exercises sequentially, without putting the barbell down or taking any rest between them. Rest only at the end of each sequence. Perform the sequence four to five times, trying to maintain your pace each time.
Sprint frequently -- it is a highly effective method of burning fat. Sprint for 30 seconds, then rest for one minute, until you've done 10 to 15 minutes. After that, walk for the remaining 15 to 20 minutes, to allow your body to use up all the excess energy released from your fat stores to fuel the high-intensity sprint session. Sprinting should be done twice a week, three times at most, as it is extremely demanding on your central nervous and musculoskeletal systems.