14 Minute Fat Loss Workout

Give this workout a shot today.

It follows the 4-Step Formula For Time-Efficient Rapid Fat Loss.

Here’s the actual workout from a 3-day a week program called, “The Long Haul:”

Using a pair of kettlebells -

Snatch              x 30 seconds
Press                 x 30 seconds
Front Squat       x 30 seconds
Swing                x 30 seconds

That means each set lasts 2 minutes.

Rest TWICE as long as each set takes you. So in this case you would rest 4 minutes between sets.

Perform 3 work sets. Then pack it up for the day.

That means, this whole workout from the start of set #1 through the end of set #3, including rests, will take you 14 minutes.

I think you’ll agree after you’re done, that 14 minutes is “all” you’ll need.

The “Best” Part

According to research done in 2002, by Schuenke, et al (1), these types of workouts significantly increase your body’s need for oxygen post workout. That means you’ll be burning extra calories – up to 20% above normal – for 38 hours after your workout. Think about that for a second – that’s almost 2 whole days of extra fat burning from one “simple” workout!




(1) Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Schuenke MD1, Mikat RP, McBride JM.