What is your goal?

Thank you for visiting my site. Here is your free fat burning workout! This 4 exercise circuit will take you 3-5 minutes depending on your fitness level and how quickly you are able to do it. If you are new to these exercises and exercise in general, start slowly and build up to doing longer and more advanced workouts. You will notice that a couple of the exercises have beginner and advanced options so choose appropriately. Photos of how to do each exercise are at the bottom of the article.

1/ Press Ups – (Either from your knees or for the more advanced from your feet). Start on all fours with hands either side of your chest. Lower yourself towards the floor then push yourself back up. Repeat 15 times.

2/ Squats – Stand up straight, squat down so your thighs are parallel to the floor, your weight is through the heels of your feet and your knees haven’t gone further forward than your toes. Then extend legs and stand back up. Repeat 15 times.

3/ Side Plank – Lay on your side on the floor, legs out straight, resting on 1 elbow directly beneath your shoulder. Raise your whole body off the floor resting on your elbow and your feet. (Put knees on floor to start with if this is too difficult). 20 seconds on each side.

4/ Star Jumps – Stand upright with feet together. Jump your legs out sideways and swing your arms out at the same time. As your feet touch the floor jump back in bringing your arms down at the same time. Repeat 20 times.

Do this circuit 3 or 4 times depending on how fit you are and what you can manage. With each of these 4 exercises you are working many different muscle groups in your body. With all 4 of the exercises together you are working pretty much every single muscle in the body. And you will notice that you get you heart rate up and get a great cardiovascular workout as well. You will burn far more fat and calories during and after your workout with this routine as opposed to traditional cardio.

This is the philosophy I use during my personal training sessions with my clients. I use a wide variety of fitness equipment and methods, such as boxing, kick pad training, weights, stability ball, medicine ball, bodyweight exercises, to name just a few. The sessions are varied, but the outcome is always the same, maximum calorie and fat burn in the time period.

I specialise in weight loss and as well as being a personal trainer am a certified nutritional advisor and motivational/psychological coach so cover all aspects of what is necessary to lose weight. I am so confident and insistent on getting results for everyone I work with, I offer a full 100% money back guarantee on all my packages.

To find out more about what I offer, please click here to visit the homepage or contact me on 07720 517424.

I am a mobile personal training service covering Tunbridge Wells and the surrounding areas.

By Rob Bowman, Complete Fitness 4 Life Personal Training.

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So many people just don’t get the results they want or that their efforts deserve from their exercise program. Then of course the lack of results is de-motivating and they stop. It’s the same story I hear time and time again when I have a new client that starts with me. So what is everyone doing wrong? Is it a ‘naturally slow metabolism’ or that they are just ‘meant to be overweight.’

No. It’s because the exercise most people do is highly ineffective at burning calories and fat. Most people think the best way to exercise is what I call ‘traditional cardio.’ By this I mean all the usual cardio machines you find in the gym, treadmill, bike, cross trainer, stepper, etc. So people either spend a large chunk of money on a piece of kit for their home or join a gym and use the machines there. They then spend as long as they can slogging it out on these machines ‘in the fat burning zone’ watch the calories count up on the machine to a certain level then leave it at that.

Firstly this sort of exercise is incredibly boring and monotonous. So even if it was effective, the vast majority of people would not be able to stick with it anyway. But more importantly these workouts have MANY drawbacks and limitations which make them highly ineffective;

1/ Traditional Exercise has no variation. If you are on the bike or cross trainer you are just doing the same movement time and time again. You are working in a repetitive, fixed motion severely limiting the effectiveness and results of the workout.

2/ Traditional Exercise only works a few muscles. You do not get a total body workout with cardio machines, you work the same muscles over and over again. To ‘burn’ most effectively you want to be performing multi-muscle group exercises, workout the ENTIRE body.

3/ Traditional Exercise works at the same intensity throughout the workout. Your body responds to different stimuli and challenges, not doing the same thing, at the same heart rate level for as long as you can. To burn most efficiently you need to be working at different intensities and have your heart rate going up and down during your workout.

4/ Traditional Exercise does not boost your metabolism or fat burning hormones. One of the key points to understand that you are not just burning during your workout, but up to 24-48 hours after you workout as well. But with traditional cardio you get none of this post-workout burn, seriously limiting your results.
So what should you do?

Total body exercises in a circuit format. Having exercise equipment, such as some weights is a help, but by no means a necessity to get you started.

Try this 4 exercise circuit (no equipment needed);

1/ Press Ups – (Either from your knees or for the more advanced from your feet)
Start on all fours with hands either side of your chest. Lower yourself towards the floor then push yourself back up. Repeat 15 times.

2/ Squats – Stand up straight, squat down so your thighs are parallel to the floor, your weight is through the heels of your feet and your knees haven’t gone further forward than your toes. Then extend legs and stand back up. Repeat 15 times.

3/ Side Plank – Lay on your side on the floor, legs out straight, resting on 1 elbow directly beneath your shoulder. Raise your whole body off the floor resting on your elbow and your feet. (Put knees on floor to start with if this is too difficult). 20 seconds on each side.

4/ Star Jumps – Stand upright with feet together. Jump your legs out sideways and swing your arms out at the same time. As your feet touch the floor jump back in bringing your arms down at the same time. Repeat 20 times.

Do this circuit 3 or 4 times depending on how fit you are and what you can manage.

With each of these 4 exercises you are working many different muscle groups in your body. With all 4 of the exercises together you are working pretty much every single muscle in the body. And you will notice that you get you heart rate up and get a great cardiovascular workout as well. You will burn far more fat and calories during and after your workout with this routine as opposed to traditional cardio.

This is the philosophy I use during my personal training sessions with my clients. I use a wide variety of fitness equipment and methods, such as boxing, kick pad training, weights, stability ball, medicine ball, bodyweight exercises, to name just a few. The sessions are varied, but the outcome is always the same, maximum calorie and fat burn in the time period.
I specialise in weight loss and as well as being a personal trainer am a certified nutritional advisor and motivation/psychological coach so cover all aspects of what is necessary to lose weight. I am so confident and insistent on getting results for everyone I work with, I offer a full 100% money back guarantee on all my packages.

Click Here to go to the homepage and find out more about what I have to offer.