The 15 Min Burner: 4 Day Fat Loss Workout Program

15 Min Burner: 4 Day Fat Loss Workout Program
Short on time but still want to look absolutely shredded? The 15 Min Burner uses circuits and barbell complexes to get you in and out of the gym fast!

Workout Summary

Lose Fat
Split
Beginner
12 weeks
4
15 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
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Workout Description

Want to burn some serious fat, but don’t have a whole lot of time in your day?

Circuits and barbell complexes are the perfect way to get a lot of training in and in a short amount of time.

I’m talking 15 mins or less.

But you’re going to have to be dedicated and you’re going to have to push your limits a bit.

These workouts are tougher than your general 3x10 sets.

But, if you can put forth the effort consistently, you’ll see great results.

The 15 Min Burner Workout

Below you'll find the 4 workouts of the 15 Min Burner program.

They are designed to be completed in a circuit fashion with no rest in between exercises and minimal rest in between circuits. Rest days or active recovery days should be taken on Wednesdays and on weekends.

More specific notes about the program can be found a little further down within the article.

Day 1: Upper Body Circuit
Exercise Sets Time Duration
Pull Up 3 1 min
Push Up 3 1 min
Dumbbell Row 3 1 min
Dumbbell Military Press 3 1 min
Day 2: Lower Body
Exercise Sets Time Duration
Dumbbell Stiff Legged Deadlifts 3 1 min
Dumbbell Goblet Squat 3 1 min
Bodyweight Lunges 3 1 min
Bodyweight Lateral Lunges 3 1 min
Day 3: Upper Body – Power Rack Complex
Exercise Sets Time Duration
Bent Over Barbell Row 3 1 min
Bench Press 3 1 min
Inverted Row 3 1 min
Overhead Press 3 1 min

Note: This will be one of the more challenging set up days and for some may require locking up multiple barbells (aka you’ll be everyone else’s least favorite person). If you cannot manage to get all the equipment for this complex, performing the day one circuit is a good and viable option.

The tempo is supposed to be fast. Choose weights you can perform safely and under control for all of the exercises.

Day 4: Lower Body – Power Rack Complex
Exercise Sets Time Duration
Deadlift 3 1 min
Barbell Squat 3 1 min
Barbell Lunge 3 1 min
Stiff Legged Deadlift 3 1 min

Note: This will be one of the more challenging set up days and for some may require locking up multiple barbells (aka you’ll be everyone else’s least favorite person). If you cannot manage to get all the equipment for this complex, performing the day two circuit is a good and viable option.

The tempo is supposed to be fast. Choose weights you can perform safely and under control for all of the exercises.

15 Min Burner Workout Notes

This program is meant to be done at a fast pace, but not recklessly. When selecting weight to use, be cautious about going heavy.

You want to be able to perform each exercise with a challenging weight and explosively, but you also want to make sure you go slow enough to truly control the weight. It’s about quality reps and also maximizing quantity.

Related: Complete Muscle & Strength Workout Programs Database

Rest periods should be taken at your own pace. Ideally you want to get through a whole circuit or complex prior to taking 30-60secs of rest, but everyone is different. Know your current capabilities and perform accordingly to them while trying to continuously improve over time.

M&S Athlete Performing a Pull Up

Day 3 and 4 are tricky as they require you to use a lot of equipment. If you work out in a crowded space or don’t feel comfortable taking up that much equipment, performing days 1 and 2 twice a week is a great option that will still give you great results.

This program is perfect for those who need to cram a lot of work into a short amount of time. It is designed for those who work a 9-5 with a family at home who want to stay healthy by squeezing in a quick workout during their lunch break.

If you have more time, you may be better served by a workout that allows for longer rest periods so you can lift heavier weight and burn more calories during your workout. If you don’t, this is a great way to get rid of that time commitment excuse.

It can be done for as long as 12 weeks before taking a week to deload and reassess your goals.

Quick Note on Nutrition and Habits

Working out is only a small part of the fat loss game. To maximize fat loss you've got to get your diet in check.

Learn your daily calorie needs here with our BMR calculator.

Subtract ~250-500 calories from that number and aim to eat that many calories each day. Myfitnesspal is a great tool to log your daily calorie consumption. Track your results and make modifications as you see fit.

Related: How To Build A Fat Loss Meal Plan

Proper sleep and destressing are also very important parts of the fat loss game. Aim to get 7-9 quality hours of sleep each night and take 5-10 minutes to meditate and get your mind right each day.

Additional cardio outside of the gym doesn’t hurt in creating that calorie deficit mention above. It doesn’t have to be done inside by yourself either. If you have a family, try to find ways to incorporate healthy activity into your off days.

Family hikes and/or pool trips are great places to start. It’s a two in one. You get to spend time with your family and burn some extra calories at the same time.

Wrap Up

The 15 min burner is a great program for those looking to lose fat and are limited in the amount of time they can spend in the gym.

It is centered around circuits and barbell complexes to get more work done in less time.

If you have any questions or comments on the program, please let us know in the comments section below!

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