200 CalorieWant to burn as many calories as possible in the least amount of time? Of course you do! So do I…well first things first, it isn’t going to happen from the treadmill, stair master, elliptical or stationary bike. Second thing, it also isn’t going to happen from doing 25 minutes of crunches and ab exercises. What is going to do it is using the right total body moves that challenge your muscles and your heart rate at the same time so you are torching calories and strengthening your body at the same time. Good news is that it will take you less than the time it takes to watch a full episode of your favorite reality series. Let’s get to it!


What you need:

1 Pair of Dumbbells between the weight of 10-20lbs (Unless you are a newbie you should be using more in the 15-20 range)


Towel (to wipe off all the sweat!)


What are the exercises:

Dumbbell Push Press
1 Arm Dumbbell Snatch
Man Maker
Dumbbell Swings

(If you do not know an exercise simply click on the name of the exercise and it will take you to a video demonstrating how to perform each one properly).

The 200 Calorie Workout:

Perform all 4 exercises as a circuit for a total of 5 rounds. Perform each exercise for 45 seconds then rest for 15 seconds to move on to the next exercise. You will NOT rest for more than 15 seconds in this entire workout as you are doing a working rate of 45 seconds and a rest rate of 15 seconds to give you just enough recover time to start the next one. 5 Rounds total means you will go through all 4 exercises for a total of 5. For example:

Round 1:

DB Push Press 45 seconds
Rest 15 seconds
1 Arm DB Snatch 45 seconds
Rest 15 seconds
Man Maker 45 seconds
Rest 15 seconds
Dumbbell Swings 45 seconds
Rest 15 Seconds

End of Round 1…..Repeat for a total of 5.

This should take you around 25 minutes (maximum 30 minutes). You should be working hard and being extremely challenged by the time you get to rounds 3 and 4 and barely able to push out round number 5. This is meant for speed and fat loss more than strength so choose a weight that challenges you, but still allows you to finish all of the rounds total.

Try out the workout and share this with a friend on FaceBook or Instagram to see who can lasts the longest!!

For more fat burning workouts, recipes and nutrition or to Take the ABS challenge of 12 Weeks to Change your entire body and life go HERE!