Okay, I think its time for me to reveal one of my best and most successful secrets for burning fat away. This is an advanced method of fat loss training that will push you probably further than anything you've tried in the past, but from the results I've seen with my clients, its worth it. I've yet to see any form of high intensity exercise that is as effective as this. Here are some other benefits of what I'm about to show you: You only need ONE piece of equipment. Options include: A barbell (My favourite) A Dumbbell / two dumbells A KettleBells / two kettlebells A weight plate Hell, even a broomstick will work if you haven't tried anything like this before! You can even try using one of those rubber bands, although some exercises will be difficult to replicate. This type of exercise is known as the Complex. Simply put, it is a series of exercises (a circuit in other words) performed using only one piece of equipment at a certain weight, and done in one spot. One set will only take you up to 90 seconds. So you don't need much space, equipment, time, or excuses to have a go! Now, I'll let it be known that in no way did I invent this type of training. Its been around for years, with different names and forms. I use them primarily as a way to condition martial arts athletes and cage fighters, but also with my more advanced clients looking to burn fat QUICKLY. So, assuming you use a barbell for the first example (and a light barbell at that, nothing more than 20kg for men, and maybe 15kg maximum for women) perform the following exercises: 1. Bent-Over Row Bent-over Barbell Rows Exercise | Back Workout Exercises 2. Hang Clean Power Clean (Hang Clean) Exercise | Thigh Workout Exercises 3. Front Squat into a Push Press (one squat and a press = 1 rep) Front Squats Exercise | Quadricep Workout Exercises Push Press Exercise | Shoulders Workout Exercises 4. Back Squat (Put the bar onto your back after the last Push Press rep) 5. Good Morning Good Mornings Exercise | Erector Spinae Workout Exercises Perform 8 repetitions of each exercise before moving onto the next one. So you would perform 8 Bent over rows, then 8 Hang Cleans, then 8 Squat and Press etc. Rest no more than 90 seconds and repeat for a total of 4 sets. To know if you have the correct weight on the bar is simple.... If you get through 2 sets and think "Bloody hell thats enough for today!" then you are on the right track! Push through it and get two more sets in and thats it! It shouldn't take you longer than 10 minutes and I guarantee you'll burn more fat in that time than any cardio machine can. Here is another Complex. This one is again slightly harder. The exercises are listed on MyFit.com, at this page:Weight Lifting Exercises - Workout Exercises 1. Deadlift 2. High Pull 3. Snatch 4. Reverse Lunge (with barbell on your back) 5. Push Press So, you would use this isntead of your normal cardio or circuit. Try it twice a week at first, building up to 3-4 times as you go on. Alternate each workout. so you may do the first complex on a Tuesday. Then do the second on the Thursday, then back to the first on the weekend. Just to warn you, you WILL have a sore bum and hips the next day! I haven't given these to one client who hasn't said they didn't ache the next day. This is how brutal, yet how rewarding these Complexes are. So if you want to shed fat in very little time, give them a go. But, don't expect it to be easy!