The Best 5 workouts to get to single digit bodyfat

Want to get shredded but you never seem to get there no matter what you do or how hard you workout, may be it is because you never done those workouts before.
When it comes to fat loss diet is king there is no question about it ,however there is some workouts that stands out from the rest when you want to melt bodyfat as quickly as possible. In this article I will share with you the best 5 burning workouts that I used over the years  whenever I needed to get ripped and they never failed to produce quality results in terms of fat loss.

1-400 Meter Sprints:

Sprints are my personal favourite, they are the absolute best way to burn calories and they come with the benefit of increasing your speed and athleticism.

For sprints , I like to use  400m dash and  trust me , if you never tried 400m sprints you are in for a big surprise because these bad boys are very tough and very rewarding because they skyrocket your metabolic rate and significantly increase your growth hormone levels, and if you never heard of growth hormone it is the stuff pro fitness competitor inject when they need to get ripped . Also another awesome thing about 400m sprints is that after the workout you will feel so rewarded like you are on top of the world because you will know that you just finished a workout that most peoples will not be able to complete.

The numbers of sets you perform will depend on your starting fitness level , so pick for yourself and start burning that extra flab:

Fitness level	Week 1	Week 2	Week 3	Week 4	Week 5	Week6
Bad shape	2×400m 120 sec RI	3×400m 120 sec RI	4×400m 120 sec RI	3×400m 90 sec RI	4×400m 90 sec RI	4×400m 75 sec RI
Average shape	3×400m 120 sec RI	4×400m 120 sec RI	5×400m 120 sec RI	4×400m 90 sec RI	5×400m 90 sec RI	5×400m 75 sec RI
Good shape	3×400m 90 sec RI	4×400m 90 sec RI	5×400m 90 sec RI	4×400m 75 sec RI	5×400m 75 sec RI	5×400m 60 sec RI

2- Barbell Complexes:

I love barbell complexes , all you need is a barbell and the guts to go through a super intense workouts. Barbell complexes are simply a series of exercises performed back to back without any rest in between and without letting the bar out of your hands, after you finish the circuit you will rest for 60-90 sec and repeat again.

For me , I like to challenge my clients when doing complexes so what I will do is that I will have them trying to perform as many circuits as possible in a certain time frame , let’s say in 20 minutes and what that will do is that it will give them a sense of urgency and brings out the best of them , actually often enough I am very surprised about how many rounds they are able to do and I’ll admit some of them beat me into it which is both amazing and disappointing for me.

The great thing about barbell complexes is that they allow you to lift enormous amount of weights in a short time period, for instance in this workout if you are to use a 65 lbs bar and manage to pull in 10 rounds in 20 minutes you will lift approximately 26000 lbs in 20 min which is insane , it is like deadlifting 10 sets of 5 reps of 500 lbs which I doubt anyone is able to do and that’s the beauty of complexes.

When it come to complexes always start with the hardest exercise first then the next hardest then the next hardest so that the last exercise is the easiest one because sometimes some personal trainers will put high technical exercises like Olympic lifts as the 5th or 6th exercise in the sequence , and I am like wtf! That’s one easy way to get injured so we always start with the hardest exercises first.

Also, I like to use an ascending rep model where I will perform the least amount of reps in the first exercise which happen to be the hardest then I will add 1 rep moving to the next exercise and what that will do is that it allow me to take advantage in the fact that I am able to lift heavy weight in the easy exercises late in the sequence , for instance  your squat max would be nearly double your overhead press max so it won’t make sense to use the same weight for the same amount of reps in both exercises, enough with the talking let’s get straight to the workout:

A1-overhead shoulder press: 6 reps

A2-barbell front squats: 7 reps

A3-bent over barbell rows: 8 reps

A4-deadlifts: 9 reps

A5-barbell back squats

Note : perform the exercises from a1 to a5 is a circuit manner without resting or putting the bar down then rest as long as you need then precede to the next set.

For men use 65-95 lbs barbell while women will use 45-65 lbs . Each week try to add in 1 extra round until you reach 10 rounds , once you do that add extra 10 lbs to the bar .

Now come evaluation time , want to know how you fair  against others in terms of conditioning , check out this chart:

Fitness levels	Rounds achieved
Bad fitness level	5 rounds or less
Average fitness level	6-8 rounds
Great fitness level	8-10 rounds
Rambling Beast	12 rounds

3- Stair Climbing Pyramid:

Climbing stairs will get you in shape period! They are hard and they will trash your legs and lungs but they will get your butt in shape. I discovered this fat loss powerhouse after reading about it from fitness author Jhon Romaniello so I decided to give it a go and men , I was out of breath , my legs shaking and dreaded in sweat before even reaching the middle of the workout which is the fun part about this workout , sets will start to get harder since you will be doing an extra stair climb each rep then right at the middle of the workout once you reach 4 reps of climbs you will start to subtract one rep each set until you reach one rep and then you will finish the workout, sounds easy right ? Trust me it is not but it will burn tons of that ugly fat covering your hard defined muscle.

Choose a stairwell  where there is at least 100 stairs up so you have long enough time climbing to reap the amazing fat burning benefits of this workout . Here is what you will be doing:

Set 1: sprint to the top of the stairs and come back.

Set 2: sprint to the top of the stairs and come back 2 times with no in between.

Set 3: sprint to the top of the stairs and come back 3 times with no rest in between.

Set 4: sprint to the top of the stairs and come back 4 times with no rest in between.

Set 5: sprint to the top of the stairs and come back 3 times with no rest in between.

Set 6: sprint to the top of the stairs and come back 2 times with no rest in between.

Set 7: sprint to the top of the stairs and come back.

Rest 30-60 seconds between sets, but, as noted, do not rest between sprints up and down the stairs–that “rest” will be  your way down, which will allow you to recover even if you are not technically resting. For beginners , I would recommend an extra minute of rest around round 5.

Also  I like to add it is much better to do this workout with your friends so you guys cheer each others and create some sort of a small competition between yourselves so you don’t slack off or allow the fatigue to take the best of you.

4- Elimination Circuits:

Here is another fun one , the purpose behind this workout is simple but the execution is far from it . The idea is to perform a sequence of exercises alternating between upper and lower body exercises  resting only 20 sec between exercises. Each set you will add one rep to each exercise and what that will do is make the workout harder with each set . Once you fail to finish the required amount of reps of any exercise you will drop it from the circuit and continue until you are left with one exercise.

The funny thing is that with this workout the fitter you are the harder the workout would be because you will be doing more sets and reps, now enough with the talking time to go check this beast:

Exercise 1: overhead dumbbell press: 8 reps

Rest 20 sec

Exercise 2: dumbbell squats: 8 reps

Rest 20 sec

Exercise 3: dumbbell bench press:  8 reps

Rest 20 sec

Exercise 4: dumbbell romanian deadlift: 8 reps

Rest 20 sec

Exercise 5: dumbbell bent over rows:  8 reps

Rest  20 sec and repeat with adding and extra rep to each exercise

Note : choose a weight that is 60% of you one rep max on each exercise and try to maintain a good form on each rep because swinging around would do nothing but get you injured.

5- Walking:

Seriously ! Dude are you telling me that walking is the best workout to burn bodyfat?

Yes I am buddy, I know that walking doesn’t seem like much but it is one of my favourite go to workout when I want to get shredded , let me just give you some math so I can defend my argument : 1 hour of walking will burn approximately around 250-350 calories depending on the individual size and the speed of the walk itself , multiply that by 30 and you will have an extra 7500 calories per month , now let’s say you will be dieting for 3 months , now again multiply 7500 calories by 3 , that’s 22500 extra calories which equals around 6.5 lbs of fat lost during 12 weeks from walking .

Now imagine that you get your diet right, you did one of the super intense workout from above and at night instead of watching some stupid TV show on netflix you went for a one hour walk, imagine after 12 weeks instead of losing 12 lbs of fat you lost 18.5 lbs , would the results be different? Absufreakinlutely they will , it is like an extra 2 % bodyfat loss from just walking, it is amazing let me tell you.

Also the good thing about walking is that it wont tire you or stress your body , it actually will help you lower your stress levels and free your mind from everyday life hustle, just put on your favourite music  or listen to an audio book if you want to kill two birds with one stone . So next time you are going through a cutting phase add daily walking to your routine and come back to thank me.

Ok guys , here you have it , the best workouts to quickly get shredded to the bones , I just feel sorry for that fat that is about to be demolished but it is OK she is an ugly bitch anyway.