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Best Fat Burning Workout (HOW I STAY LEAN!)

Best Fat Burning Workout (HOW I STAY LEAN!)

What’s up, guys? Jeff Cavaliere, So today we’re not only going to do the fastest
way to burn fat, but really the funnest way to burn fat. Jessie is saying that “funnest” is not a word. I’m going with “funnest”. If you could tell me, if you could let me
know if it’s a word, or not. Most fun, funnest; you get the point. The idea is ‘not boring’, okay? Getting on a treadmill – which a lot of
people are going to do this time of year – is freaking boring. It’s not even the best way to burn fat. What we need to start doing is get complexes
into our training. I’m not saying get complex with your training. I’m saying ‘build complexes into your training. We’re actually going to do them here with
dumbbells because a lot of people don’t have access to a barbell that are following
this channel, and just want something they can do at home. The good thing is, you can do them with even
a single set of dumbbells, and it’s usually dictated off of your overhead press. So what we’re going to do is take your overhead
press weight and you’re going to do your 12 rep max for 6 reps. Trust me. This is going to get hard. You do your 6 rep max from there and you’re
going to go straight down and rack them on your shoulders – those same dumbbells without
changing weight and without really resting – and go right into a dumbbell front squat. From here you’re going to do the same thing;
6 reps. Then you’re going to go down and you’re going
to switch to a dumbbell row. Of course, even as you start getting into
these later exercises the weight is light enough so that there is no inherent danger
here because the problem is, as we do these exercises, as people program complexes more
and more these days inappropriately, they’re making you do heavy, heavy weights on exercises
in a fatigued state. That’s not what we’re doing here. As you see, we finish with a deadlift. Here we have, again, you can do this with
a barbell very easily. You use your deadlift now, and you finish
with 6 reps, you rest 75 seconds, 90 seconds at most, and get right back into the next
set. Here’s the next key point: you’re going to
decrease the descending pyramid in terms of the rep scheme. Again, to back up the same idea that you’re
going to become fatigued. Trust me, you do one or two rounds of this
and you’re going to become very fatigued. So we’re going to help that and assist that
to maintain the integrity of the exercise, and the form that you’re using while you’re
doing them by decreasing the reps down to 5. You go all the way through 5, you go through
4, you go through 3, you go through 2, and you go through 1 rep. All the way through, each time. So it’s 6 rounds. So that’s it, guys. So let me put it into action here so you can
see what it looks like, and then of course, I’ll wrap it all up here at the end. So there you have it, guys. Remember, training doesn’t have to be complex
to be difficult, or complicated to be effective. But it sure as hell better be fun because
if it’s not, you’re not going to want to do it. Screw you, Jessie. Funnest, fun; whatever. It doesn’t matter what it is. It has to be something you want to actually
do. Especially this time of year. If you’re watching this, I put this out at
New Years’ time. A lot of people are looking to burn fat now
and they usually resort to the same old, boring methods that they lose interest in and therefore
they stop getting results. I actually have a complete program over at It’s our ATHLEAN Max Shred Program, designed
around lots of training techniques like this that not only help you to burn fat faster
and keep the level of enthusiasm up while you’re doing it, and at the same time it includes
a meal plan to make sure we get this done the right way. That’s all over at Let me know what you want to see here, guys. I’ll do my best to cover it in a future video. In the meantime, have fun with these. Not easy. Not complex. Not easy, but fun. See ya!

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100 thoughts on “Best Fat Burning Workout (HOW I STAY LEAN!)

  1. If you say something and people understand what you mean, I say it's a word. I guess it depends what your definition of word is lol.

  2. Did the souped up version of this ascending pyramid during the bar challenge and did 9 rounds. TOTAL ASS KICKER

  3. Is there a video on which weights beginners should do for weight loss. You mention it in the 5 things to not do to loose fat. But what exactly should be done.

  4. This workout is definitely challenging. I recommend you take your time with these reps bc you could get hurt

  5. Is this the workout that makes you embrace the burn? I want that. I want to feel like I'm in hell.

  6. Jeff is such a humble guy and deserves so much credit for just wanting to help out the community. That’s what it should be about, how to help society and people and their lifestyles.

  7. hey man you are the best! i follow you and watch your training vids always very helpful. PS please put up some videos on how you train for conditioning workout if your about to compete for bodybuilding show. will be really appreciated Jeff. cheers!

  8. This really works. 2 sets of this is what I do if I don’t have time for a full workout. I use his programs. Somedays with holidays, family and work you can get busy. Try this and look in the mirror a few days later…

  9. Hey Jeff
    Just wondering how I should incorporate this into my existing routine? (4 day split)

  10. Hey!
    What days would you recommend doing this? Or avoid doing this? I'm currently doing a 3 day split, hitt with prowler every second day, and abs every other day

  11. I have trouble doing the squats with dumbells… Just feels weird. Anyone have a good suggestion for a substitution? Maybe lunges?

  12. Can I do this everyday for faster weight loss or is it not recommended to do everyday as the body will get used to the routine?

  13. Ive been doing something similar to this w sets of 10. 3 sets then switch to another quad set. 30 second rest after each quad set.

  14. I commented on this thread before. I did this a modified version of this routine when I first went all out on a new diet / exercise regiment and lost over 30lbs!!

  15. I just don't know when to add it in.. at the beginning of the week or the end of the week push day or a pull day

  16. Would it be advisable to do these at the end of the workout after your main lifts? Or on your off days?I'm usually pretty dead doing these complexes.

  17. Can anyone answer how often should you do this workout? And could you do it as a warmup for another program? Thanks

  18. Quick question. I like this workout. I added bicep curls to the end. The thing is a day after this workout I start to feel my back. Not pain but stiffness. Is this something to avoid or fix with posture on my back row or deadlift (or squats?). Any tips welcome!

  19. Planning on doing this while I try to work my way down to 210, would you suggest adding anything else? Can't afford the workout so just trying to incorporate what I can from your videos here on youtube.

  20. Hi Jeff,
    Is this workout ONLY to stay lean? I am overweight and I'd like to know if this workout will help me burning my fat. Thank you and awsome video!!

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  22. First time I tried this, I breezed right through. Did it again with more weight, and this thing kicked my a#&!!! I was breathing heavier than when I run wind sprints. This is a great workout, particularly when you're pressed for time.

  23. Hey Jeff, just wanted to ask that is there any rest between each round, and if so then how many seconds, Thank you in advance.

  24. How exactly does this compare to cardio? Also, so far I've been doing cardio on the bicycle where you use your hands and legs and set resistance level that maches how long i wanna run. Is this more effective method???

  25. I like Jeff so much that I've been binge watching all his videos even though I know I'm not going to listen to his advice lol

  26. Ga e it a try this morning. Great work out. Was pooped by set 4, stuck though to set six. Will be adding this to my weekly routine.

  27. Immediately after I done the investigation about this “Yamzοkο Weebly” (Google it) diet system that was advised by a friend of mine who shed unwanted weight, I lost around 9 lbs too. My fat reduction as well as weight loss should have been due to this course. And I am feeding on sensible food today. .

  28. Hey, so I have a mon, wed, fri split where I weight train, and tue, thu, I do LISS cardio.

    Are you saying this 6 rounds should replace liss cardio? But walking has many benefits, and with my favorite TV series, or anime on my mobile, it's fun too.

  29. Love this! I’ve been doing it every morning Monday-Friday for 2 weeks now and I can already tell a difference. Awesome!

  30. Ive been searching loads of weight combination vids I want to be lean carrying g a lot of fat well out of shape I don't go a gym through to being broke but I like your vid cause it's not full of complicated exercises and it's not long but quick question will this get me a boxers type male model if that makes sense shape just wanna improve my physical appearance btw my diet is ok so I'm fine with that one keep the good vids coming thanks

  31. Instead of 6 rounds just did it 2× for 12 rounds. Resting as follows after the first round of 6 rest 50 sec, then do the round of 5 then rest 40sec, then the round of 4 rest 30sec, round of 2 rest 10sec., then finish with the 1 rep each no rest. Repeat the entire circuit a second time for 12 total rounds. Your welcome!

  32. Jeff please respond and help
    Is there a way I can make it so my body’s metabolism will naturally be fast like remodeling my genetics or something

  33. If I do this on Monday, Wednesday and Friday every week instead of cardio, will I get the same results and burn alot of calories?

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