30-Minute Total Body Burner

Boost metabolism & results with compound movements

Today I wanted to share with you a super simple but effective fat burning workout that’ll get you that lean and sculpted muscle in all the right places.

The key to this type of training is to hit bigger movements that challenge a lot of muscles at once. Not only is this effective for fat loss, it is super efficient.

This particular workout will get you in and out of the gym in less than 30 minutes. That means you have to hustle and keep your rest periods short.

All you need is a kettlebell or two and a chin-up bar. This can easily be done at home or in the gym.

30-Minute Total Body Burner - Boost metabolism & results with compound movements

Crank Up Your Metabolism

This workout utilizes a lot of large muscle movements, and group B focuses on single leg training. Unilateral training is one of the most effective fat loss tools, because you fire up so many muscles and in turn crank up your metabolism to a high level during and after the session.

The final circuit is primarily upper body and abs and will provide that incomplete rest period that also revs up your metabolism while getting you stronger.

30-Minute Total Body Burner - Boost metabolism & results with compound movements

The Workout

A1. KB Goblet Squat 5×5 reps
A2. KB Swing 5×10 reps
*Rest 45 to 60 seconds between sets then move to part B.

B1. KB Single Leg Romanian Deadlift 5×6 reps/side
B2. Walking Lunges (bodyweight or loaded with KB’s) 5×10 reps/side
*Rest 60 seconds between sets then move to part C.

C1. Push-ups 3×10 reps
C2. Assisted or Unassisted Chin-ups 3×3-5 reps
C3. Hanging Straight Leg Raises 3×10 reps
C5. Plank 3x :30
*Perform this circuit with minimal rest between exercises. Rest 45 seconds between sets then stretch out.

Callie Durbrow

Callie Durbrow is the owner of Durbrow Performance Training and the author of Strong and Sexy in 25 Minutes.

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