The ultimate fat shred workout

Ok guys, today I am going to give you a 7 minute workout (plus warm-up and cool down) that will shred the pounds super quickly!

This workout isn’t for the faint of heart however- this is very intense. Make sure that you don’t have any medical problems prior to trying it out. In addition some of these exercises are dangerous if you have poor technique. Make sure you know how to do them properly and if you don’t, hire a personal trainer to teach them to you.



Hop on the elliptical trainer. Set the resistance to 10 (out of 25) and start moving for 5 minutes. Increase the intensity by one every 2 minutes. After 3 minutes give a little more effort and get that Revs Per Minute up.

Main workout:


-50% Rep Max (this is half of what you can lift once) lift this as many times as you can for 30 seconds. Immediately move to the next exercise

Power clean

-45% 1Rep Max. It’s the same as the squat: give it all you got for another 30 seconds then move on.

fat shred workout_2

Bench press

-50% 1Rep Max. Perform as above.

Seated row

-50% 1 Rep Max. Perform as above.


Use the smallest ball you can keep up for 30 seconds. A smaller ball means less contact points/greater range of motion- therefore less stability.

Spin bike

Set it up for high resistance and go all out for 30 seconds.

Repeat this cycle 2 more times, but increase the resistance by 10% 1Rep Max each time you go through the circuit. You could also try this in reverse, starting at 70% 1 Rep Max and going down to 50%.

Doing all these exercises should take you 6 minutes- with travelling time it should not be more than 7 or 8 minutes long

Cool down

While finishing up on the bike, bring the resistance down and cool off for 2 minutes. Then get off and perform a quad stretch for 30 seconds per side, then a toe touch for another 30 seconds on each side.

This should be followed by a Pectoral stretch for 30 seconds each side and an upper back stretch. Finish off with the cobra pose for 1 minute. It also isn’t a bad idea to fit in a tricep and bicep stretch in at some point during the cool down too.

Circuit training

This type of exercise is called a circuit.

Circuits are no doubt one of the top 3 kinds of workouts for burning fat and extra calories fast. Not only do circuits maximize your fat burning capacity, if done will 100% effort that increase your fat burning rate for up to 48 hours after the workout, and they also as a training adaptation increase your maximum fat burning rate over time.

Benefits of circuit training

There are also a lot of other benefits of circuit training such as, increased cardiovascular endurance and power, improved muscular endurance, strength, speed and tone, decreased blood pressure and cholesterol levels, increased insulin sensitivity (diabetes control) and many more. So circuit training is a win win.

 Read more from WatchFit Expert Phil Jones

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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