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Burn belly fat fast with this short and sharp 15-minute workout…
Some days life gets in the way, and the best-laid gym plans go up in smoke. On these occasions, you need some quick – but far from easy – sessions in your back pocket to give help you burn fat fast, and this two-move workout ladder is exactly that.
What kit do I need?
You’ll need a kettlebell and a set of dumbbells for this fat-burning workout.
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How to do this workout to burn fat fast:
Position a kettlebell between your feet, then take one big step forward and put two light dumbbells on the floor. Now set your stopwatch and get ready to sweat.
Starting with the kettlebell, you’re going to do 1 single goblet squat. Then you’re going to put the kettlebell back between your feet, place your hands on the floor, and ‘walk’ your upper body out to place your hands on the dumbbells – you should now be in a press-up position.
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Complete a press-up, then brace your core and row the right dumbbell up to your side, followed by the left. Walk your hands back to your feet and return to standing. Easy? Good. It’s downhill from here.
Repeating that sequence, you’re then going to do 2 reps of goblet squats, followed by renegade rows. Then 3 reps (see where this is going), then 4, all the way up to 10 – resting only as needed. Still got some gas in the tank? Descend the ladder back down to 1.
Benefits of this fat-burning workout:
If you want to burn fat fast, the beauty of this workout is that it ticks multiple boxes. Your quads and glutes are going to be fired up by the goblet squats, and your abs, lats and even biceps are going to feel the force of the renegade rows.
The lack of rest is going to tax your lungs, too, spiking your heart rate and torching a fair amount of calories – with the added benefit of slashing your training time.
See if you can get it done in 12-15 minutes.
15-minute workout to burn fat fast
1a. Kettlebell Goblet Squat
- Hold a kettlebell by the horns – or upside down at the base – with both hands.
- Keeping your back straight and chest up, lower into a deep squat.
- Drive through your heels to stand.
1b. Dumbbell Press-Up to Renegade Row
- With each hand on a dumbbell, begin in the press-up position (palms facing each other).
- With your feet slightly wider than shoulder-width apart and your hips level, perform a press-up – lowering your chest until it’s about an inch from the floor.
- As you press back up, row one of the dumbbells to your side. Keep your elbow tucked in and pause briefly at the top of the move.
- Return the weight and do the same with the other arm. That’s 1 rep.
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