Posted on July 22, 2015 by Jenny Cromack

If you’ve got around 30 minutes to get a fat loss session in, what is the most effective program? What is the ultimate total body workout?!

Well here are my thoughts on the matter. We are going to use compound movements for the majority of the session, manipulate tempo to elicit a greater hormonal response, and finally manipulate rest to maximise the conditioning component. Give it a go and be prepared to sweat……a lot!

Remember to start your workout with a thorough warm up.

A1. Cyclist squat (heels elevated)  – 3 sets, 12-15 reps @ 4010 tempo

A2. Decline DB bench press  -3 sets, 12-15 reps @ 4010 tempo

A3. Romanian deadlifts – 3 sets, 12-15 reps @ 40×0 tempo

A4. Wide grip pronated pull ups – 3 sets, 12-15 reps @ 4010 tempo

Rest 45 seconds between sets

B1. DB Step ups – 3 sets, 12 reps @ 2010 tempo

B2. DB Lateral raise – 3 sets, 15 reps @ 4010 tempo

B3. Barbell Glute bridge – 3 sets, 12-15 reps @ 4010 tempo

B4. Close grip incline barbell bench press – 3 sets 12-15, reps @ 4010 tempo

Rest 45 seconds between sets

Try performing the workout 2-3 times per week and combine with a healthy diet for optimum results.