Fat loss programs don't have to mean endless boring cardio sessions and light weight, high rep strength-sapping workouts. No way. In fact, you can get all of your training done in 45 minutes or less, while sculpting a better body with efficient exercise methods.

Here is the theory behind the program:

* interval training rather than long duration aerobic exercise is a better method to use to get "ripped" because it boosts the metabolism (energy expenditure) to a greater level outside of the exercise period and therefore burns more calories over the entire day than a session of aerobic exercise

* weight training helps maintain lean tissue (muscle) and promotes a healthy attractive appearance, therefore everyone should include some resistance training in their workouts!

* this program will enable you to spend less time in gym but demands a greater effort than a normal workout (due to shortened rest intervals)

* sprinting is probably the most effective interval activity for weight loss (see below)

* for the resistance training, use a light load, short rest intervals, and supersets of alternate muscle groups, essentially, this is CIRCUIT TRAINING, BUT/ it works!

* perform all exercise (intervals and weights) with complete MENTAL FOCUS

FOR ALL WORKOUTS

: warm-up with 2 sets of the first exercise for each new body part

: each set should be done with a weight that will allow ~8 repetitions

: CIRCUIT TRAINING eliminates wasted time between sets & uses more energy

: do 1 set of an exercise and move directly to the next

(go through entire circuit once OR pair exercises for 2-3 sets before moving on)

: go through the circuit as many times as desired OR as long as time allows (25 minutes max)

: emphasize exercises requiring more muscles and allow you to use more weight

Total Body Sample Workout

Squat OR Leg press .... superset with ...... Dumbell Shoulder press

Split Squat or Lunge... superset with Dumbbell Chest Press

Step-ups... superset with Mountain Climbers

Limit abdominal work to 10-minutes every other day as your time is much better spent training larger muscles OR doing "intervals" to improve metabolism and expend more energy

By Craig Ballantyne