Everyone is looking for a magic diet pill to help them burn fat. While no such pill exists, I am here to tell you that a magic fat burning workout DOES. In order to convert any workout into a fat burning workout, your diet needs to correspond with your fitness.

The Fat Burning workout – Use this program 3 days a week (M-W-F) for 4 weeks, feel free to change up the days (you don’t always have to do the same program on the same day).

HIIT- High Intensity Interval Training

Exercise Duration
Burpees 30 seconds
Rest 1 minute rest
Jump Squats 30 seconds
Squats, plié squats, pulsing squats 30 seconds for each
Rest 3 minutes
Reverse Lunges 30 seconds
Rest 1 minute rest

Complete the cycle a total of 3 times

Workout Day 2: Interval Training

30 second sprint at 80% perceived exertion with 1 min rest per sprint cycle.

Do 6 sprints.

Workout Day 3: Kettlebell workout

Double armed kettlebell swings 12 reps
Single arm swings (one arm at a time) 12 reps
kettlebell squats (front loaded with kettlebell held in front of you) 12 reps
Lunges with kettlebell twists 12 reps
Kettlebell pushups 12 reps

Complete entire cycle and then rest for 3-4 minutes before restarting)

Active Rest Days (A.R.D’s)

These rest days help lower cortisol and regulate hormonal levels.  Some examples of activities that can be done on these days include sauna therapy, leisure walks, gardening, etc.  Find something you love to do and utilize that during these active rest days because not only will you enjoy yourself, it will also help maximize your fat burning process while providing you with a day of fun physical activity.

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In addition to the three-day workout, the rest days are equally as important. When you are working out, you are adding additional stress to your body.  In any situation, stress is not good because it can lead to increased cortisol levels, which can then lead to increased body fat.  Keeping your stress levels at a minimal will maximize the effects of your workout.  Using strategies like yoga, meditation, and visualization will help keep the stress levels low.

Feed your metabolism – Feed the muscle

If you want to burn fuel, you must feed your body. This is necessary in order for your body to become a fat burning machine. You should be eating carbs to help you have enough energy to succeed in your workouts and also eat clean protein to maintain your leanness. Focusing your carbohydrates around your workouts will not only give you the energy you need, but also curb your cravings for the rest of the day.

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Here is an example of a day of fat burning meals that will get your body revving into a fat burning machine!

7:00 am Organic wheat free oatmeal with protein and berries – 1 cup of organic wheat free oats, mixed with water and a scoop of protein with ¼ cup of fresh or frozen berries. Fish oils.

10:00 1 Scoop of Vitargo (pre-workout)

11:30- 1 scoop of Vitargo mixed with Hydrolyzed Whey

2:30pm 7 oz. of Grilled orange roughy, ½ cup of brown rice, 1 cup of mixed grilled green vegetables

5:30pm –5 oz. Grilled chicken breast, ½ broiled sweet potato, 1 cup of green salad

8:30pm- Baked sole with Ms. Dash seasoning, 1 cup of sautéed bokchoy in 1 tsp. of coconut oil

This type of menu is a full of carbohydrates (low glycemic carbohydrates such as sweet potatoes, oats, brown rice) early in the day but it has fats and protein. Focusing your carbohydrate meals around your workouts will not only provide you with the energy you need, it will also replenish your body after you work out.  This process will help you feed your metabolism and also burn fat while you sleep.  You should be eating every 3-4 hours.

Pre and post- workout carbohydrate replenishment– this is equally important.  If you weight train or partake in any exercise that depletes glycogen, then you need to replenish this form of stored carbohydrate in order to prevent increased cortisol levels but also maximize the effects of your workout.

The best form of carbohydrate supplement to use for this purpose is Vitargo; it is a barley starch that is proven to replenish glycogen through several research studies (and it’s gluten free).  I use it pre and post workout.  You should never be afraid to implement carbohydrates into your diet, especially post workout because your body sucks it up and uses it to fill your muscle back up!


Using this workout program in conjunction with the proper diet and rest will definitely begin the fat burning process.  This program is designed to work your entire body and challenge you to the core.  A proper exercise program, alongside a diet that focuses on fueling the body, will guarantee you success in your quest to obtain your dream body.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans