Passion For Fat Loss Workout

Aug 6, 2011 by

Fat Loss Workout


Today I did this super quick workout, it’s less than 16 minutes long. I always try to do an interval training workout every other day, this way I can really push my self without overworking my nervous system. This is a very light routine, I am trying to prepare for next week, because I am planning an insane workout.

A beginner can do this workout as well, you just have to decrease your max interval, and increase your rest interval. For example: I am using 10 sec rest and 45 max effort. A beginner can do 15 – 20 seconds of rest, and 20 seconds maximum effort.

Explanation and my scores for this workout is below the video.

Passion For Fat Loss Video



Workout Explanation:

There is 4 exercises in this workout. Set your timer Gymboss Max for 2 intervals of 10 seconds and 45 seconds, for the total of 16 rounds. You will go through the whole routine 4 times.


The exercises:

  • 1. Jump Over

You can pick any object you like to jump over, but make sure it’s high enough where you have to pay attention to jumping. This is great for your coordination. As you see in a video, I used a big brick.

  • 2. Body Twist Exercise

Keep your legs of the ground the whole interval, while twisting your body from side to side. Keep your abs tight throughout the whole movement.

  • 3. Dips

You can do dips of pretty much anything, a chair, a couch, a bench, etc. I was also using a momentum.

  • 4. Wall Mountain Climbers

As you can see in the video, I wasn’t going for more repetitions, I was using a momentum to place a greater load on my abs. Every step, you almost pull your leg inn and squeeze your abs.

If you are a beginner, I recommend to do this exercise with your legs on the floor.


My Scores:

Jump Over – 36, 28, 24, 21

Body Twist – 17, 14, 14, 15

Dips – 13, 13, 13, 12

Wall Mountain Climbers – 40, 29, 26, 20 ( I was struggling a bit ).


PS – If you are having trouble viewing the video on the site, you can watch it here on YouTube.


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  • Laura Dias de Almeida

    I did this workout the other day: it was great as I was recuperating from one of your killer combos! ^_^

    • Hi Laura :), so happy to hear from you. I was just looking at the perfumes you recommended and was only able to get 2 samples. The other one’s I wanted to try really bad but they didn’t have any samples :(. I will still be on the lookout for them though.

      I am glad you are doing my workouts, I just finished shooting another one, going to post it tomorrow morning :).

  • 1Ivana

    Hi there…
    I find this workout yesterday and it seemed like I need something like that so I did it.,..(and I used my happy that I found it this summer..:))

    my scores:

    1. 31 31 31 24
    2. 14 14 16 15
    3. 17 16 17 16
    4. 34 40 44 45

    I am coming back, slowly but surely…:)))

    kisses to you all

  • tee_w

    This was my workout for today!
    Jump overs – 34,31,27,30
    Body twist – 15,12,13,13
    Dip station dips with one leg up, alt. – 9,10,9,10 (had to assist partway through)
    Wall mountain climbers – 17,21,17,16. My wall was a beam so had to be slow to make sure foot got placed on it!
    Followed this with 5 min of pullups 1 each then rest 10 sec. Got 12 in. Then switched to 5 min bent rows 3 each then rest 10 sec. Got in 12 sets at 20lb dumbbells, so 36 reps. Finished with 4 min hula hoop!
    Have a great day!

  • Michelle

    Gotta try this one too! WOW It’s cool 🙂

  • First workout on my vacation. I like that this was simple and effective.
    Warm Up: Basic warm up routine …first time ever that I heard crackling from my knees, so I did 5 more minutes focusing on my knees. I’m not sure if my tight knees had to do with long hours sitting on a plane.
    1. 28-25-24-27
    2. 17-14-16-16
    3. 16-16-17-14
    4. 36-36-30-36
    Cool down and stretched for 10 minutes.