The best fat burning workout is one in which you aren’t simply doing low-intensity cardio, but are incorporating weight training as well. The simple fact is, long term fat loss is going to depend on your ability to build as much lean muscle tissue as possible. Metabolically, this muscle tissue is going to increase your resting caloric burn much more than the body fat that exists at this moment.
The bottom line is, this sequence of four dumbbell exercises will get your heart rate soaring and your muscles working in very short order. Perform just 6 rounds this with little to no rest between exercises in the complex and a max of 90 seconds after each round.
In this video, Jeff from Athlean-X YouTube channel shows you a simple dumbbell complex that can be done with a barbell if you have access to a full gym or a more advanced home gym.
Your goal is to perform your complex training workouts at least once a week if not more. The key to successful complexes, however, is to not back load the complexes with exercises that are using relatively heavy weights or that demand high levels of technical skill. Most trainers that program complexes make these mistakes and also don’t take into account the accumulating fatigue.
In order to combat the fatigue to maintain good form and the integrity of the exercise, you will want to perform this complex with a descending rep sequence. In other words, you will start off by performing 6 reps in the first round, 5 reps in the second round, 4 reps in the third, and so on and so forth until all rounds are done and you are doing just 1rep of each exercise in the last.
Determine the weight you are going to use by choosing your 12RM for your dumbbell overhead shoulder press. Keep the same weight for all of the other exercises in this complex. Again, this is done so that while the weight may be on the light side for the exercises you are performing, it will not jeopardize your body or risk injury when performing them in a fatigued state.
The key above all else is to not rest between movements. Simply transition from one exercise in the complex to the next and try not to rest the dumbbells at all when moving from one to the next. While the first round might not feel like much of a struggle, the subsequent rounds will quickly add up and make you feel as if your fat burning has just kicked into third gear!
Join our list
Subscribe to our mailing list and get interesting stuff and updates to your email inbox.
The fact that this tiny man has to photoshop every single pic of himself is just ridiculous.
You sure he does? He looks about the same in his videos and if he does photoshop himself I wonder why he doesn’t make his chest bigger ?
Daniel Jackson of course he does… he is tiny… in this pic he clearly made his arms bigger lol.
Yeah I was gonna say he’s 5’10” 170lbs lol
He’s always bugged me. Hate how he denies TRT when the signs are there: vascularity. Everyone thinks of low body fat as a sign of steroids but that’s diet. The vascularity is from the increase hematocrit and he most certainly has it. Nothing wrong with TRT though…just don’t deny it.
Michael Rainback
try this , 7 moves , 7 reps , 7 rounds , squat , bench , dead , oh press , pull up,dragon flag ,bb walking lung . loading on squat deads 40-50 %1rm , bench 60 % , oh press 50% , minimal rest between movements and 2 minutes between rounds . cap it at 50 minutes , very tough but rewarding . i cal it the 343 work out .
Where’s the muscle and frankly I don’t see that high degree of muscularity or being ripped as you call it
Getting ripped is diet…plain and simple….if you build the muscle training heavy and diet you will get ripped simple as that…this guy looks like a high school swimmer for God sake…nothing impressive about him at all.
Domenic Clemente
Vaibhav Kulmethe Arun Gill
Hi I’m really desperate to lose weight and I’ve tried everything, I’ve seen detox is supposedly good and I’ve found this offer online, its called red tea diet or something what do you think?