How Long Should Your Fat Loss Workout Be? [+ a Full-Body Workout]

Somewhere along the way, we’ve come to believe that more is better, especially when it comes to our workouts.

More…

Minutes.

Reps.

Sets.

Miles.

Restriction.

Information.

More fat loss.

​More, more, more.

 

But, is this really the case?  Is more always better?  At what point do we say enough?  At what point does it become counterproductive?

 

Well…it depends.

 

What are your goals?  What is your current fitness level?  How long have you been working out?  Do you have any physical limitations?  What’s your lifestyle and schedule like?

 

All of these answers factor into the design of your exercise program.  In most cases, you can get away with far less workout time than you think.  Unless you’re training for a half-marathon or the upcoming soccer season, just a few short workouts a week can give you the results that you’re after, be it fat loss, muscle building, or stamina.  You just need to follow a simple formula to make the most of your time in the gym.

 

I detail this in my Fast Fit Formula workout guide (seen in the sidebar to the right).  The gist is, you want to pick your focus (upper body, lower body, full body, push, pull, etc.), bring the intensity, and include challenging weights.

 

High intensity interval style training, especially those using weights, are super effective for weight loss.  This is due to the “afterburn effect,” which causes a boost in metabolism for up to 36 hours after the workout ends.  Even though these intense workouts are short, they make our bodies work overtime to recover, which takes extra calories.  And they create an ideal hormonal environment for burning fat.

 

And they don’t necessarily need to be done every single day.  Provided your nutrition is on point and your stress levels are in check, just a few workouts a week can be plenty to get results.

 

Sound good?  Then enjoy and give this quick full-body workout to burn fat, build muscle, and boost endurance a whirl.

Perform each exercise for 30 seconds followed by 30 seconds of rest.
Complete 3 rounds for an 18-minute workout.  Make sure to warm-up beforehand.

 

30 seconds effort : 30 seconds rest
​x 3 rounds

In & Out Squat
Plank Climber
Bent-Over Row
KB or DB Sumo Deadlift
Side Plank – Right
Side Plank – Left 

​
​

For more time-saving workouts, download your FREE copy of The Fast Fit Formula!