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Workout Complexes For Fast Fat Loss

32 High intensity workouts you can do right from home, that will leave you laying in puddle of your own sweat


Recently, I conducted a survey of over 100 people. I asked them one simple question:

“What is the biggest obstacle you face, that prevents you from working out?”

The result was a landslide. Without a doubt, the biggest reason people say they don’t workout is due to a lack of time.

Well, I am about to turn your world upside down.

Gone are the days of grinding out hour long workouts, praying you lose some body fat.

There are better methods, which are simply more effective at burning fat, without requiring hours in the gym either.

Introducing, metabolic complexes.

Complexes have been around for quite a while. But, just to make sure we are all on the same page, I am going to quickly define what a metabolic complex is.

First of all, drop the “metabolic” part, and just call them “complexes”. All that “metabolic” means is it plays some role in boosting our metabolism. This is good for fat loss.

Complexes are a series of exercises, each performed for multiple reps, with a seamless flow from one exercise to the next.

They involve using only one piece of equipment. Or, 2, if you are rocking dumbbells or kettlebells.

The benefits of complexes are many, but below I highlight what I feel are the most applicable to us (aka, what we really care about):

•Time efficient
•Full body training
•Devastating to body fat
•Great in a crowded gym
•Great at home, with limited equipment/space

Because complexes involve many different exercises, they are considered fairly intense workouts. They demand hard work, and a committed effort to get through them.

In the middle of a complex, you may feel like your heart is about to explode. This is good. Don’t run from the uncomfortableness. Embrace it, for that is where progress lies. And, I promise you that your heart will not explode…

When working through a complex the goal is to keep the pace quick. Work fast, but not frantic. Transition quickly from one exercise to the next.

However, because of the fast paced nature of these fat-burning beasts, it will be in your best interest to use a lighter weight than normal. There is just something about your heart beating a-mile-a-minute that makes even light weights feel heavy.

How to setup your own complex

So, now that you know what a complex is, and why they are worthy endeavors of your precious gym time, let’s talk about setting one up.

First, don’t over-complicate this. You can choose many different exercises when setting up a complex. But, remember the goal is a (relatively) smooth transition from one exercise to the next.

This is a common complex to see:

•Deadlift
•Bent over row
•Front squat
•Overhead press

Notice how each exercise seamlessly transitions to the next.


Setting up the reps

I know we breezed right through setting up the structure of a complex. The key is to make sure each exercise transitions smoothly to the next. And, don’t over complicate it.

In my opinion, the ideal rep range for exercises in a complex are between 5-10.

Why this range?

I favor going as heavy as possible with complexes. Admittedly, this will still be fairly light, but 5-10 reps is a good range for keeping the weight heavy-ish, while remaining light enough to keep the pace fast.

Heavy-ish weight + quick paced complex= bye-bye body fat

As a general rule of thumb:

•Perform fewer reps on the exercises you are not as strong with
•Perform more reps on the exercises you are very strong with

Common sense would say that we can squat and deadlift more weight than we can press over our heads. If this is the case you could pick 8-10 reps for the squat or deadlift exercises, and only 5-6 reps for the overhead press.

What we want to avoid is picking rep schemes that slow down the workout. For example, 5 heavy deadlifts followed by 20 overhead presses, using the same weight.

If you want me to critique a complex which you setup, I would love to. Email me what you came up with at:

tom@tomcoffeyfitness.com


Single limb vs. Double limb

Like I mentioned, complexes involve one (or two) pieces of equipment. Honestly, I prefer using kettlebells and dumbbells for these over using a barbell.

Kettlebells and dumbbells are great because they allow you to train one side of the body at a time. This adds a challenging core stability component, while also strengthening weak areas of the body.

The real beauty of using single limb exercises is the fact you truly need just one piece of equipment. When the gym is insanely busy, or I am working out on my patio, single limb complexes are my go-to workouts.

Two-dumbbell complex
Equipment needed:

•Two Dumbbells (can also be done with two kettlebells)

The workout:
•Forward lunge, x10 total
•Overhead push press, x6 
•Bent over row, x6 
•Farmers carry, x20 steps total

Rest for 30 seconds. Perform four rounds.


One-dumbbell complex
Equipment needed:

•One dumbbell (can also be done with one kettlebell)

The workout:
With dumbbell in left hand,
•Forward lunge, x10 total
•Overhead push press, x6 
•Bent over row, x6 
With dumbbell in right hand,
•Forward lunge, x10 total
•Overhead push press, x6 
•Bent over row, x6 
Then,
•Farmers carry, x20 steps total with right hand. Switch hands, then x20 steps total with the left hand.

Rest for 30 seconds. Perform three rounds.

Despite the fact both of the above complexes involve the same movements and rep scheme, they are very different workouts. My suggestion is to try both versions. You will see what I mean.


Final Thoughts

In closing, I highly recommend complexes as part of any serious fat burning workout program. They are devastating to body fat, and bring you maximal results, in minimal time.


32 High intensity workouts you can do right from home, that will leave you laying in puddle of your own sweat

 

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