Best use of 30min Daily, to burn fat

[Chancho13]

Hi,

I am incredibly busy with work, life and kids and have limited time for exercise. But, I know it's important and want to make the best use of my time.

My goal is to stay trim and to lose body fat that is starting to build up (too much time in front of a computer).

What is the best use of a 30min a day workout to burn body fat? I'm willing to do anything for 30min. Run, treadmill, elliptical, or any combination of things.

Before implementing a training program, I would like to get some expert advice/feedback first.

Any thoughts on this would be much appreciated.

Thanks in advance.

Chancho Algarete

[JK29]

Hi,

I am incredibly busy with work, life and kids and have limited time for exercise. But, I know it's important and want to make the best use of my time.

My goal is to stay trim and to lose body fat that is starting to build up (too much time in front of a computer).

What is the best use of a 30min a day workout to burn body fat? I'm willing to do anything for 30min. Run, treadmill, elliptical, or any combination of things.

Before implementing a training program, I would like to get some expert advice/feedback first.

Any thoughts on this would be much appreciated.

Thanks in advance.

Chancho Algarete

Complexes : http://www.t-nation.com/free_online_...edded_physique

Or Sled work

[Chancho13]

Dude, complexes look amazing. I'm in. Has anyone tried? I guess I need to find someone in the salt lake city area that can help me design an eight week program.

Thanks for the tip! And wish me luck

[fakeroot]

I did not know Complexes, look crazy! I'll try it today!
thanks!

[JK29]

Dude, complexes look amazing. I'm in. Has anyone tried? I guess I need to find someone in the salt lake city area that can help me design an eight week program.

Thanks for the tip! And wish me luck

Note: Complexes are a supplement to weight training. (not a replacement)


They're brutal. You would never think 95lbs on the bar would be able to destroy you.

My favorite is: (With a barbell)

Power Cleans
Front Squats
Rows
Over Head PRess
Stiff Legged dead-lift

All for 6-8 reps repeated 4 times with 90sec rest. (115lbs bar)

[vslice44]

Deadlift
RDL
Row
Hang Clean
Front Squat
Push Press
Back Squat
Good Morning

1st round 6 reps each. Rest 90 sec.
2nd round 5 reps each, rest 90 sec.
3rd round 4 reps each, rest 90 sec.
4th round 3 reps each, rest 90 sec.
5th round 2 reps each, rest 90 sec.
6th round 1 rep each, done.

Start with light weight and progress the weight every workout or two. You'll know when you find the right weight lol.

[Wildtim]

Tabata, search it.

[Chancho13]

Tabata, search it.

Agreed. Just did some reach and Tabata looks very good. Similar to complex training, but slightly modified.

After a night of research, I think I'm going to start with a Tabata program.

If I stick with it and see some results, I'll be sure to let the group know how it goes.

Thanks for the insight and responses everyone.

Chancho

[SupaaJ]

Complexes : http://www.t-nation.com/free_online_...edded_physique

Or Sled work

This.

Complexes even with bodyweight and a pull up bar can be killer.
30 minutes is more than enough time to make yourself wanna puke.

push ups, squat jumps, pull ups, lunges, etc. Do a circuit, rest a minute, repeat until dead.

Do every other day if that's all you can do.

[azzuk23]

tabata and complexes are both very good.

If i had 30 mins a day I would do something along the following:

Day 1
5 min warm up
15min squat
5-10 min complexes

Day2
5 min warm up
15min bench
5-10 tabata

Day 3
5 min warm up
15min rehab / prehab - glute activation, hip flexor strength/flexability, shoulder blade retration work
5-10 foam rolling

Day 4
5 min warm up
15min Deadlift
5-10 min complexes

Day 5
5 min warm up
15min Press/ Push press/ Jerk
5-10 min tabata

Day 6
30min swim / run


Dynamic stretch and quick foam roll in the warmups, static stretching at night