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Quickest Fat Loss Workout EVER?

By Rob Poulos...

This morning I was ‘forcefully inspired’ to create what I think is the most effective quick flab loss workout ever!

In fact, this workout had both Kalen and I huffing and puffing like a locomotive after just… 5 minutes…

Yes I realize that sounds crazy if you don’t know any more details… so let’s get into why this works so well and how you can perform this workout whenever you are in a time crunch. (happens every week to us!)

Back to why this happened in the first place (why I was ‘forcefully inspired’)…

We had overbooked a couple of appointments, causing us to have almost no time to workout before I had to pickup our son Ryan from school…

I hate missing the FBF workouts, because they’re so easy and so effective, but I figured we maybe had 15 minutes (including changing time), so that left about 5 minutes or so for each of our workouts.

Here’s the 5-minute fat blasting workout I came up with that has our bodies using stored fat for fuel at an accelerated rate for the next 2-3 days:

1. Bodyweight 60-Second Squat (take 60 seconds to complete 1 super slow repetition)
2. Dumbbell Deadlift
3. Bodyweight 60-Second Pushup (take 60 seconds to complete 1 super slow repetition)
4. Chin Ups (Negative Only… jump into the top position and lower yourself very slowly, repeat until you cannot control the lowering speed)
5.  Dumbbell Overhead Press

Alright, seems pretty simple… but here is the magic behind and why this works so well:

1. We are working almost the entire body’s musculature in just 5 movements.  Think the abs aren’t getting hit?  Think again!  They are used to stabilize your entire body during every one of these exercises.

2. We rested only long enough to move to the next exercise… which means pretty much no rest.  This creates a compounding effect making each successive exercise extremely taxing and productive.

3. We took each exercise to or as close to muscular failure as possible, and when combined with the 2 other point above create high degrees of muscular fiber fatigue and emptying of our sugar (glycogen) stores calling upon stored fat for the next 48-72 hours.

On top of that, we continue to build strength, muscle, etc. all from about 5 minutes!

If you can find a tougher and more productive 5 minute workout let me know ;-).

Oh, also, if you have trouble doing the 60-second pushup or squat, just try a lower time frame like 30 seconds and build up from there.

So give this a try when u are in a time crunch and let me know how it goes in the comments below…

Talk soon…
Rob

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69 Comments Add yours

  1. Robyn

    I think I downloaded it at least the 329 times and maybe others have done the same,,,,lol. It didn’t seem to want to open when I went to the file. After experimenting a bit, it worked when I deleted the last 4 characters of the file name,,, ‘ .pfd ‘ Hope this helps others who have had the same issue. :) .

  2. Robyn

    BTW,,, awesome workout you guys did.

    • Rob Poulos

      Hey thanks Robyn! And I’ll get your issue over to Joel, who created the report and make sure he fixes any bugs so everyone can get a copy… cheers,rob

  3. karren

    Nice on Rob thanks. I sometimes have those crunch time with my responsibilty as a mother with a 3 year old. This will be gr8 for me.
    Cheers!

  4. Chris

    How much weight should I use on the dumbbell deadlift and overhead press? Unless it’s in the pdf, b/c I haven’t made time to read it, in which case I’ll look it up.

    • Rob Poulos

      Hey Chris this workout is not in the pdf… it is of my own creation… but for weights to use… allow for approx 8-12 reps at or close to muscular failure…

      • Sharon

        I know what an “overhead press” is, but what is a “deadlift”? Please excuse the ignorance :-)

        • Rob Poulos

          Hey Sharon, for the dumbbell deadlift, what you would do is hold a pair of dumbbells at your sides, standing upright with knees slightly unlocked. Then proceed to lower yourself into a full squat position until your thighs are about parallel to the floor, then slowly reversing back up to standing.

          • Robert Gange Jr

            That is not a dead lift that you are describing, it is a squat!

          • Rob Poulos

            Hey Robert, this is a bit of a different style deadlift as it involves not as much forward leaning, using dumbbells, so in many ways the squat and this type of deadlift are very similar.

        • P. Lor

          One of the best youtube video i can find on deadlifts.

          http://www.youtube.com/watch?v=0J6nVBwGUP4

  5. carolyn

    Do you have an alternative to the chin-up? I don’t have a bar at home and thought this workout would come in handy on my long days when getting to the gym is impossible…thanks!

    • Rob Poulos

      Hey Carolyn, you could do a 1 arm bent over dumbbell row as an alternative…

      • Charrisse

        Can you explain how you would do this and what should the weight be for the dumbbell?

        • Rob Poulos

          Hey Charisse… the weight is based on your current strength level… you should typically use a weight that will allow you to get close to or be at muscular failure around 8-10 reps in controlled good form. If you are new to this type of exercise, you’ll want to take it slow and do a week or two break-in… this is all detailed in FBF.

  6. Carl Erik Lindh

    Hi Rob! Thanks for all good advices. Because of you I changed my gym-routines and lost 4 kg:s
    in three month time. I am 70,5 years old, weight 107 kg:s and mesures 190 cm (6, 4 “). I am able to do 50 pushups in one round. I can lift myself in chinups about 9-10 times. I can jump longer than my older male grandchildren. This all mean that I have gained lots of muscle strength.

    One thing I do not like with your presentations is “all talking”. I would appreciate a Scandinavian version where you cut the talking about 90 % ;-))

    So in the meantime, thanks again for one of the best programmes ever/ Carl Erik Lindh

    • Rob Poulos

      Hey Carl… great to hear of your success with FBF! At your age you are not only an inspiration to many others, but to me as well!

      Keep it up and I’ll try to reign in all the talking as I’m a bit of a chatterbox when it comes to this stuff… ;-)

      • Amanda

        Could you describe these exercises in a little more detail or include photos as you have done in the past? I don’t understand what these are without a little more instruction.

  7. Rob Poulos

    Hey Niki… sorry, they are having a huge load on their server…please try again and it should be fine now…

  8. Diane

    I’m working on losing the last 34 pounds (I’ve already lost 66), and I love the idea of burning more calories and more fat in less time! But once I’ve achieved my goal weight, my main concerns will be maintaining strength and bone density. I have no problem understanding how these workouts will maintain muscle strength, but are they as effective as traditional strength training in building and maintain done density?

    • Rob Poulos

      He Diane, there is plenty of research done on resistance training and bone density…these workouts are essential just resistance training, but done with more intensity and in a more controlled fashion than most folks use… working harder (To a point) will provide greater bone density benefits than working moderately…

  9. Diane

    Is there a reason you wouldn’t do this (or something like this) for every workout?

    • Rob Poulos

      Hey Diane, well, we add a few more exercises in the full FBF routine for more complete stimulation of smaller muscle groups, and to create a bit more stimulus to the cardiovascular and muscular system…

  10. Anita

    Hi,
    Since this 5-min workout is your creation, could you please provide some illustrations(even stick-men drawings) to show how to do the exercises? I’m not familiar with’ dumbbell deadlift’ and ‘chin-ups’ – some of the comments on the blog helped -but I’m afraid of doing myself an injury by doing the wrong moves…

    • Rob Poulos

      Hey Anita, these are all shown in my FBF book… but you can also see some visual representation on this exercise site

      • Rose Duncan

        Hi Rob, I tried this site, I dont know what im looking for, I would like the illustrations to fit the 5min workout, I dont have dumbbells what can i use (pension doesnt go far) , I can do a slow squat going down, but cant get back up. I didnt understand your alternative to chin ups.
        The apple at night 30mins b4 bed was awesome controlling heartburn.
        Im so unfit I can walk about 5 mns before my feet hurt, sad isnt it, idk how i got to be this bad, im only 59, weight 16-16.5 stone anf 5’3″ The descriptions for the exercises are too technical for me to know what they are. Are you used to dealing with idiots like me?
        Anyway, thanks, Im trying even though without notable success as yet, Tea capsuls arrive in a couple of weeks. (Its very encouraging to see peoples positive feedback, keep up the good work)
        Rose

  11. S

    hey rob

    im curious – how do u KNOW that you are burning fat for however many hours after the workout? is there a precise calculation method?

  12. Pam

    Hi Rob,
    I like the idea of 5 min workouts, but just this for 5 minutes, should we do other stuff for a full workout or is this the full workout??
    Pam

  13. Jimmy

    Hey Rob.

    I’ve been working with your FBF for about 5 months, and my life and body has totally transformed!

    Unfortunately I also loose some practice days because of time issues, and something like this 5 min exercise can really help out a lot.

    For those of us (like myself), that don’t have any gear at home, do you have a suggestion for how to go about this, with only bodyweight exercises? How can we replace the deadlift, and overhead press, and chinups?

    Thanks!

  14. Shelly

    I missed the deadline to download the 4 keys to 4s weight loss, is their another way I can get it or will it be offered again?

    • Rob Poulos

      Hey Shelly, I will pass this on to Joel, the report’s author and see if he can shoot over a copy for you… watch your inbox ;-)

      • Cam

        I also missed the deadline. Do you think it would be possible for me to get a copy too?
        Cheers

  15. Stevie

    How many reps do we do on deadlift and over-head press?

    • Rob Poulos

      Hey Stevie, stick with 8-12 reps, using a resistance that will allow you to hit or get within a rep of muscular failure while using slow controlled form.

  16. Alvaro

    I used to spend 60~90 minutes at the gym but now with the FBF workout I’m done in 30 minutes. While in general is good to save time, I don’t mind to spend 90 minutes at the gym; on the contrary, it helps to relax my mind.

    This led me to wonder what happens if instead of reaching muscle failure in one series of 8~10 reps this is done in 3 series, thus the workout takes more time. Is there any specific reason for the one series workout rather than three or more? The same with the amount of reps; why 8~10 is better than 15 or 20?

    • Rob Poulos

      Hey Alvaro, the number of reps is just for ease of counting… what you’re really doing is putting your muscles under load for a specific time period… and most of the research shows most folks do best between 40 and 80 seconds under load… at a good rep speed it ends up being around 8-10 reps for the median.

      • Alvaro

        Thanks, Rob.

        One more question: I work every muscular group to failure but for some reason, my legs recover much faster than my arms. Is this “normal”? should I do something different?

        By the way, after 2 weeks working out I’m noticing some good changes. My weight is still the same (175lbs and I should get to 160) but I lost almost 2 inches of belly fat (my goal is to drop 7 inches in total).

        • Rob Poulos

          Hey Alvaro, your legs may have a different fiber makeup than your arms… but judge your recovery more by strength gains… If your arms need more recovery time, you can either drop their frequency a bit, or increase the frequency of the legs.

  17. Rose Duncan

    pleasse recomend some easier exercises, I cant do any of the ones mentioned, even tried 1 pushup, not even close, chinup haha. all i can do is start by walking.

    • Alvaro

      Rose, if doing a push up is too hard, try doing them standing.

      Stand up against a wall, extend your arms so your hands are about 1 foot from the wall and let yourself fall towards it. Then push until you are vertical again. If you find it too easy, try stepping away from the wall a few inches. Do the sets as Rob recommends.

  18. Liz Avery

    I had bought a book at 1/2 price for what I thought was going to be illustrations of what exercises to do at home. Can you look into that for me. I paid $39.95. My gym offers Power workouts with weights. Will that work. I just won’t do the abdominal exercises since you mentioned they do more harm than good. I also teach 2 water classes on Tuesdays. Is that a big problem?

  19. Pirate1

    Hi
    I find it very frustrating that I have to spend time on reading/clicking/watching videos on how to loose weight/gain muscle strength, that I could actually spend on actually working out….
    I am very time poor and I do not have the time to trawl through all the blurb to get to the actual exercise/work out program…
    Precise, concise explanations (with illustrations, as noticed by other comments) is all that is required…
    We paid our money to subscribe and we do not need to ‘sit down on our backsides’ reading/watching what we have to do to loose weight … come on – it totally defeats the purpose. The ten to fifteen minutes I spend going through the tips, etc, I could spend walking, running, whatever, not sitting in front of a computer …. bit of a rort I think!!
    This way of ‘exercise management’ may help some, but surely, sitting in front of a computer instead of doing even some basic exercise, is preying on the vunerable.

    • Rob Poulos

      Hey Pirate1, not sure I get you here… you need to learn the tips/knowledge in order to perform the tips/knowledge, right?

  20. Noel Stiles

    Hello Rob, Reading the comments I noticed that some people do not have dumbbells. When I was a young man we made our own. Small tins filled with a concrete mix with a short piece of metal pipe as the handle. Various size tins make dumbbells of various weights. We also made barbells using larger tins and a longer piece of pipe. The only cost involved was purchasing the concrete mix. Off cut pieces of pipe may be acquired via tradesmen who would normally dispose of the small pieces and just throw them away. As for the tins,disposable household tins suit the purpose very well. For the lighter dumbbells pieces of plastic pipe would serve the purpose just as well.
    Equipment made like that lasted for ages.
    Professional equipment is very expensive and for those who do not have the means to purchase professional equipment home made equipment will do the job for them.

  21. Lissa O.

    Hey Sharon… To prevent injury, watch a couple videos of correct form for a deadift!.. Just lookin’ out for ya! :) In later comments on this post Mr. Poulos says he does have videos available! THANKS ROB!!

  22. anita

    I also don’t understand how to do the exercises from the cryptic wording – don’t know what deadlifts, etc. are…
    what about some pictures – or a 5- minute video ???
    cheers
    anita

    • Rob Poulos

      Hey Anita, if you have FBF all of the descripts and pics are there to guide you… deadlifts, for example are explained and demonstrated thoroughly in the book.

  23. alejandra

    I can not read and figure exercises , will be nice if I see pictures , sorry I am a visual person.

  24. Margo

    Rob,
    I have been doing your program for several weeks now. I feel stronger but haven’t lost but just a couple of pounds. I am 5’8″ tall and weight well over my limit. I am on several presecriptions due to chronic Migraines. I have ordered the prograde fish oil and the multi vitamin for women.
    Why aren’t I losing more weight? What am I doing wrong? I follow the plan exercise and eat properly. Any suggestions would help. I never had a weight problem until my doctors put me steroids for the migraines. Now I can’t get that extra weight off. ( I am no longer taking steroids)
    If you would help me I would really appreciate it.

    • Rob Poulos

      Hey Margo, thanks for posting… I would most certainly stick with things… coming off powerful drugs, it can take a while for things to get back to normal, and that can effect EVERYTHING your body is doing. Also, many folks find because of the lean muscle gain, initially weight doesn’t drop as much on the scale, but look at your total inches and body fat percentage and you should have already seen some exciting results…

  25. BillyD

    Nice one! Is there any reason for not doing this more than once a day? Strikes me that it would be perfect to bang out a few of these, maybe even 3 or 4, in a day, rather than one big gym session, as it’s helluva lot easier to find a spare 10 minutes than it is a spare hour.

    • Rob Poulos

      Hey Billy… you will find after a few days you’ll get diminishing returns from the workout (i.e. you will get weaker) if you work those same exercises hard (to or close to failure) even every day, much less several times a day.

  26. Beth

    I would like to do this fat burner but my old knees can’t take it. Is there something else I can do?

  27. Ron d'Hondt

    I should like a video to illustrate the workout – I am not familiar with those specific terms used in workout excercises

  28. Andre Hartslief

    Hi Jeff, the 5 minute exercises are absolutely fabulous. I can only manage partial dumbbell exercises being in a wheelchair having had a below the knee amputation, could you perhaps come up with similar 5 minute fat burning exercises for guys in wheelchairs, I would really appreciate this as I am gaining too much weight lately. Warm regards, Andre’

  29. Jennifer

    Like Amanda . . .

    Could you describe these exercises in a little more detail or include photos? I don’t understand what these are without a little more instruction and I’m new to the FBF “family”.

  30. Beverly Reed

    Rob, I ordered your FBF book and DVD quite a while back, which I received in a timely manner. However, I have a big problem with the DVD… it plays the video only–but not the audio. I can’t read your lips on it. Is there any way I can get a replacement DVD that will also play the audio portion? (I e-mailed months ago with this same problem, but never got a reply.)

    Thanks,
    Bev

    • Rob Poulos

      Hey Bev, sorry to hear that… I’ll have the contact that produces our hardcopy stuff get in touch with you today.

  31. Beverly Reed

    PS – And, no, my audio was not set to “mute.” Thanks again!

  32. Connie

    Rob Help. I don’t understand the five minute workout. If there is a video could you tell me how to get to it?

  33. Phil

    Hey Rob,
    Fantastic workout! With only your tips, I, 59 years, without any diet, in 6 months, have dropped 6% and 4 kg in fat. Now I ‘m with 78 kg, 1.73 m, 2 jeans sizes less, running happy 5km at Saturdays and much more energetic day by day. I’m sure with this new workout my 6 pack will pop-up. Thanks!

    • Rob Poulos

      Thanks for that feedback Phil… great to hear of your success! Keep it up my man!

  34. jan reavis

    I was unable to download the diet that I pd for ion my computer and now I don’t even have the site to try again HELP! Jan Reavis

  35. Nur

    Hey Rob,
    Great article you got there! I wanted to do that 5 minutes exercise but before that, I was wondering,
    do we still need to warm up? Like do jumping jacks & high knees before the actual 5 minutes exercise?

    Thanks for the clarification!

    Regards,
    Nur

    • Rob Poulos

      Hey Nur, this depends on your condition and injury history, but in general we are not in favor of extended warmups, and find if you perform the exercises slowly (4-7 second per repetition with brief pauses at the start and finish) that warmups are typically not needed. We do have some readers that find doing the 1st exercise done for lower body at 50% of the working set weight, and then the 1st upper body exercise at 50% of the working set weight is helpful to get them ready for the routine. This is individual to your circumstance, so please use your best judgement.

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