Summer is finally upon us and you may want to have that perfect, shredded physique in the shortest amount of time possible.
To successfully drop body fat in a very short amount of time, you’ll need more than just a strict diet rich in protein and vegetables; so start by arming yourself with a wallet full of high intensity workouts that are time efficient and provide the maximum amount of calorie burn both during and after the workout.
With the goal of quickly shredding up, there is no room for long winded, low intensity workouts. You’ll need to sweat and put in plenty of hard work with advanced fat loss focused workouts.
Here are some of best possible high intensity workouts that will help you maximize your physique and get ready for the beach or pool this summer.
1. HIIT + Steady State on Stationary Bicycle
This workout incorporates the use of High Intensity Interval Training on a stationary bicycle.
Your primary goal is to be able to complete the workout without getting off the bike. After each high intensity sprint, you'll want to complete your rest as active recovery. This means continue cycling on the bike, but at a low intensity.
While it may seem like this is a fairly short workout, you’ll soon understand why it made its way onto this list as one of the most efficient workouts guaranteed to get you shredded for summer.
Keep in mind that you’ll want to maintain around 1:4 ratios in terms of work to rest, respectively. This means if your interval sprint is 15 seconds, you’ll want at least 1 to 2 minutes of active recovery rest. Any shorter and you risk having to sprint at a lower intensity, affecting your results.
Additionally, you’ll complete 20 minutes of lower intensity cycling afterwards. This is because the HIIT sprints up-regulate processes in the body to increase fat burning during the long duration workout, making this combination superior to either by itself.
- 5-10 sets x 20-second sprints. After your sprint, complete active rest on the bicycle at a low intensity for 1-2 minutes.
- Cycle at low intensity for 20-30 minutes, around 60% max.
Battle Rope and Prowler Supersets
This workout is quick but it’s far from easy. During this session, you’ll incorporate the use of battle ropes and a prowler for an ultimate shredding workout.
By the time you’re done, your arms, shoulders, and legs will be begging you for mercy.
During this workout, you’ll complete variations of battle rope exercises and then immediately sprint by pushing a prowler, moving from one to the next with no rest. Completing both exercises, (transition from battle rope to prowler), will be one set. Afterwards, take your rest of 1-2 minutes and move on to the next set.
As a side note, if you don’t have access to a prowler, simply get on a treadmill and push without setting a speed or turning it on, known as dead mill sprints. This simulates the same movement patterns as an actual prowler.
- 30 seconds of Alternating Waves with the battle rope + 30 seconds on Prowler
- 1-2 minutes rest
For alternating waves, you’ll want to move the rope 1 arm at a time. Explosively move the rope upwards in front of you and then explosively push it down. At the same time as you are pushing downwards with the first arm, move the rope upwards with the other arm.
- 45 Seconds of Double Arm Rope Slams + 15 seconds on Prowler
- 1-2 minutes rest
For double rope slams, take one side of the rope in each hand. In unison, explosively move rope upwards and then explosively slam downwards. Repeat for the duration of the set.
- 30 seconds of Rope Claps + 45 seconds on Prowler
- 1-2 minutes rest
For rope claps, hold an end of the rope in each hand in front of you. Move your arms horizontally in front of you towards and away from each other in a clapping motion.
- 1 minute of Rope Outside Circles + 15 seconds on Prowler
- 1-2 minutes rest
For outside circles, hold an end of the rope in each hand in front of you. Move your arms in circular motions in an outward motion.
Full Body Giant Sets
This workout is easily one of the more difficult workouts on this list and focuses on metabolic resistance training to burn fat and build lean muscle.
It incorporates the use of giant sets in which you’ll complete 3 different exercises in quick succession, with little to no rest until you complete all three.
During the workout, you’ll be wishing it was over, but it is sure going to help you along your path to getting shredded.
|1a. Dumbbell Front Squat||1||10|
|1b. Dumbbell Forward Lunge||1||10|
|1c. Dumbbell Stiff Leg Deadlift||1||10|
|1d. Machine Leg Press||1||10|
|2a. Incline Dumbbell Chest Press||1||12|
|2b. Flat Dumbbell Flys||1||12|
|2c. Lat Pulldown||1||12|
|2d. Underhand Cable Rows||1||15|
|3a. Standing Barbell Overhead Press||1||10|
|3b. Push ups||1||30|
|3c. Standing Dumbbell Curls||1||15|
|3d. Lying Triceps Extensions||1||15|
|4a. Barbell Squat||1||12|
|4b. Lying Leg Curls||1||15|
|4c. Hanging Leg Raises||1||15|
|4d. Decline Bench Sit Ups||1||failure|
Keep in mind, with each giant set, move from one exercise to the next with as little rest as possible and try to set up all the equipment before you start. Once you complete the giant set, rest 90 seconds and move on to the next one.
As the hardest workout on this list, you’ll incorporate the use of kettlebells, barbells, and your own body to create a circuit style workout that will leave you exhausted, but satisfied.
This workout is sure to push you to the limit and help you shred that last bit of body fat right off your body. It’s strongly suggested that you complete the other workouts before this one in order to condition yourself for the gauntlet’s intensity.
With each circuit round, you’ll want to move from one exercise to the next with as little rest as possible. I suggest timing each round and attempting to beat your score on each succeeding round.
|Kettlebell Sumo Deadlift||1-5||15|
|Barbell Bent Over Row||1-5||10|
|Single Arm Kettlebell Swing||1-5||10 each|
|Single Arm Rotating Kettlebell Press||1-5||10 each|
|Hanging Leg Raise||1-5||10|
|Run or Cycle (High Intensity)||1-5||2 min|
After completing each round of this circuit, I suggest taking a slightly longer rest, ranging from 3-4 minutes. This will ensure that you go into each round with a maximum intensity for the greatest body fat burn.
As everyone’s ability differs, I suggest completing as many rounds as possible. For some, this may just be 1 or 2 rounds; more advanced trainees, however, may manage 5 rounds or more.
Full Body Bodyweight Circuit
Just because you don’t have access to the gym doesn’t mean you can’t manage to do a great shredding workout. Here’s one to do when you need to train at home or in a hotel.
Keep in mind that to have significant benefits, you’ll need to really push your limits without using external resistance. Because of this, we’ll incorporate 10 different exercises in addition to using the principle of density.
With density training, you’ll want to try to complete as many reps as possible within a given time frame.
Once each exercise is completed, you should move on to the next with minimal rest.
|Bodyweight Squats||1-5||30 secs|
|Push Ups||1-5||20 secs|
|Walking Lunges||1-5||10 each leg|
|Dips (on Chair)||1-5||30 secs|
|Wall Sit||1-5||30 secs|
|Lying Leg Raises||1-5||30 secs|
|Mauntain Climbers||1-5||45 secs|
|Lying Glute Bridge||1-5||20 secs|
For extra fat burning potential, I suggest trying to repeat most, if not all, of these exercises for as many rounds as possible.
Get Summer Ready in No Time
Using these advanced methods you can get summer ready in no time.
Try using these workouts around 4-6 times per week to maximize fat loss and the metabolic boost from these sessions. It’s important to support these workouts with a high protein post workout shake and a high protein diet in general. This will help you maximize muscle growth, recovery, and fat loss.
Finally, remember that you simply can’t lose weight if you aren’t cutting calories. Therefore, it’s very important to ensure you are in a caloric deficit and nailing down your fat loss nutrition plan just as much as you are with the training!