Tag Archives: fat burning workout

Enter into Beast Mode: Spartacus Workout

Some of you may have heard of this, some of you may have not. But if you do this right, it is an amazing, kick-butt workout. We do it with each other sometimes and sometimes I will put my unfortunate clients through it. Chris knew about this before Men’s Health even did. He’s been doing it forever.  Depending on how many rounds you do, this workout takes no longer than 30 minutes. It is a fat-burning, muscle-burning, lean-making workout. Don’t miss out on this one! You can find its original site here.

There are 10 stations1 minute per station. 15s rest for transition. 2 minute break at the end of each circuit. 2-3 circuits. One minute may not sound like a lengthy bit of time, but once you’re in the circuit, pushing yourself through the muscle-ripping exercises, it seems more like an hour. Let’s get started. Grab dumbbells that are manageable for 15-20 reps. Don’t go too heavy or you’ll die.

1. Goblet squat. Grab a dumbbell and hold it like a goblet and then do proper squats.

1001-goblet-squat-483x300.jpg

2. Mountain climbers. Get in a tripod position on your hands and toes and bring each foot for ward towards your head and then back, and rotate.

1001-mountain-climber-483x300.jpg

3. Single-arm dumbbell swing. Grab a dumbbell and get into a crouched position but keep the shoulders back and look forward. With one arm, swing the dumbbell above your head, straightening your body as you do so. Bring it back down and switch arms.

1001-dbell-swing-483x300.jpg

4. T-pushup. This one is almost always a killer. Get into a pushup position with your arms straight, using the dumbbells as pushup grips. Do a pushup and then turn your body sideways and lift the dumbbell up as if you’re doing as side plank. Then do the other side.

1001-t-pushup-483x300.jpg

5. Lunge jumps. Just what it sounds like. Hold a dumbbell and jump between lunges.

1001-split-jump-483x300.jpg

6. Dumbbell row. Bent slightly forward with both dumbbells in hand and row towards yourself.

1001-dbell-row-483x300.jpg

7. Dumbbell side lunge and touch. Lunge to the side with your dumbbells and touch the floor with them.

1001-dbell-side-lunge-483x300.jpg

8. Pushup-position row. Get into a pushup position using the dumbbells as grips again. This time, don’t do a pushup. Instead, row with each dumbbell towards yourself.

1001-pushup-position-row-483x300.jpg

9. Dumbbell lunge and rotation. Lunge forward with a dumbbell and twist to the left. Lunge with the other leg, twist to the right. Repeat.

1001-dbell-lunge-rotation-483x300.jpg

10. Squat press. Perform a squat with two dumbbells in hands and at the top of your squat, do a shoulder press.

1001-dbell-push-press-483x300.jpg

All images from Menshealth.com

And that’s ten. Remember, 1 minute each with only 15s rest for transition. Try for 2-3 circuits. Remember to take 2 minute rest in between, so that your muscles can perform adequately the next round. This is a BEASTLY workout, and all you need are dumbbells. This can be done anywhere! No excuses! The perfect workout to stay hungry and fit!

You may also like..

BONUS KITTY PIC

Up close and personal with Nymeria

Up close and personal with Nymeria

High Intensity Training [Or: For Cardio Haters]: Treadmill Interval Training

Odd title, perhaps. I wouldn’t say I’m necessarily a cardio hater, but I certainly do not usually enjoy running. Sprinting, sure, but sustained running, no. I’m not sure what it is, whether it bores me, I have poor endurance, or I don’t run properly (definitely a combination of the three). So if you’re like me, or if you just want a new great fat-blasting workout, listen up.

56/365 morning run

56/365 morning run (Photo credit: kharied)

Instead of trying to improve my mile time or extend the amount of mileage in a go, lately I’ve been doing interval training instead. This is perfect for someone like me who is eager for a tough intense workout, but isn’t a huge fan of running for cardio. Using a treadmill for this makes everything a lot easier because you can easily control your speed and monitor it as well.

Treadmill Desk

Treadmill Desk (Photo credit: {platinum})

So go ahead–don’t be scared–jump on that treadmill and get ready for this workout:

25 minutes total

  • Start with a 5 minute walking warm up, but make it brisk–3 or 3.5 mph
  • Now we begin our interval training. Bump up the speed to 5 mph, a light jog
  • After 1 minute, change the speed to 8 mph or something akin to your speed of a sprint
  • Sprint for 1 minute at this pace then slow it down back to 5 mph (or slower if you’re really struggling–but never below 3 mph)
  • Go off and on like this (switching every minute) until your treadmill reads 25 minutes

This interval training is excellent for burning fat. And more importantly–for me–I don’t get bored, because I’m constantly switching speeds and pushing myself hard. It may seem like a long time for such intensity, but it goes by quickly and you will know the hard work you’ve done after. Your body will ache for nutrients.

English: Workout room.

Workout room. (Photo credit: Wikipedia)

Say you can’t bump it up that high? Or perhaps 25 minutes is just too long for you. Be reasonable, listen to your body, if you need to modify it, do so. For beginners, or people who just want to start smart, extend the rest time (the slow jog or fast walk in between the sprints) to 2-4 minutes instead of just 1. This may be the time you need to help you get all the way to 25 minutes.

And for those who just don’t have the time, simply cut it down farther. But make sure you maintain that speed and don’t cheat. You only cheat yourself. Let us know if you have any questions. As always…stay hungry and fit!