The Ultimate Fat Melting Workouts

The Ultimate Fat Melting Workouts

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SERIES – Workouts That Force Your Body To Melt Fat

PART 1 – Sprint-8 For Destroying Stubborn Fat
PART 2 – The Ultimate Fat Melting Workouts (You Are Here)

If you are anything like me, exercise is the first thing to go and the last thing to pick back up on when life gets too busy.

BUT it is so important for your health, fat loss, reducing stress and keeping you happy and positive.

As I write this I have had almost 6 months of NO exercise!!! After a TV job that was so crazy I was working minimum 15 hour days, every day, for over 2 months (and at least 12 hours leading up to that for a couple of months… add to that 2 young kids, I was completely exhausted (and literally did not have a minute to spare).

I compromised my health so much, that I got sick for 10 weeks. LESSON LEARNED!

SO this is for ME as much as you. And to get me started I am going to do a 30 Day Challenge (if you want to join me sign up here!)

But since that is a few weeks away I thought I would get us started.

If you follow this program I can almost guarantee that fat will MELT off you and your body will shrink and change shape quicker than you can possibly imagine.

Part of it is essential to stick to. The other part you can design your own, within the guidelines if you want.

There are 2 parts to the Ultimate Fat Melting Workouts:

  1. High Intensity Interval Training – Specifically Sprint 8 Style
  2. Strength Training

I am a total believer in what I call a ‘Lifestyle Program’. A workout program that incorporates several types of exercise to build muscle, increase your heart health, keep your body fat down (which I need at the moment!) and also include exercise for flexibility, posture and joint health so we age without all the aches, pains and creaks that we just assume is a part of aging but doesn’t have to be.

This Ultimate Fat Melting Workout is just that… to melt fat, it is not the total ‘Lifestyle Program’.

So let’s get started melting fat.

High Intensity Interval Training

There are 2 books integral to my knowledge on this unique and ultra effective approach to High Intensity Interval Training:

Each book’s approach is different. ‘Ready, Set, Go!’ is mainly cardio based and ‘Body By Science’ is purely weight lifting based… but the broad science behind each is pretty much the same.

This will get a bit technical but without the knowledge you will not get the fat burning workout… because 6-10 seconds is critical!

The essential part to the success of this training is the use of the rarely used fast-twitch muscle fiber and super-fast-twitch muscle fiber which are essential to trigger Human Growth Hormone… the magic fat-burning and fountain-of-youth hormone.

We have 3 types of muscle fibers that make up our muscle:

  1. Slow – NOT FAT BURNING – Does not produce Human Growth Hormone
  2. Fast – FAT BURNING – Produces some Human Growth Hormone
  3. Super Fast – SUPER FAT BURNING – Produces High Amounts of Human Growth Hormone

Most of our daily activity and exercise programs only work the Slow-twitch muscle fiber, which is why someone can go to the gym 4-5 times a week and not see any change in their body shape. Jogging, swimming, bike riding, most weight lifting workouts, low intensity classes, and constant exercise level workouts only work the slow twitch muscle fibers.

To get to use the Super fast-twitch muscle fiber your body has to go through slow to fast to super-fast in a VERY short period. The Super Fast will only kick in right at the very end as you completely fatigue the muscle. 6 seconds of super fast muscle fatigue is more effective than 10 minutes of slow-twitch exercises.

I want you to completely understand that it is when your muscles are failing and you think you can’t go on that this technique is melting fat.

Why do I want you to understand that? So when you are doing this you can push through those last 10 seconds when normally you would give up because you know that that is when you are melting your fat away.

And I will be completely upfront… this is not an easy workout, it is hard, but your will grow mentally, in strength and fitness BUT shrink in size quicker than any other program out there.

And it is only 25 minutes… including warm up, cool down and stretching… and only 4 minutes of high intensity!

The High Intensity
Interval Training Workout

This workout is based on the Sprint 8 workout from ‘Ready, Set, Go’.
If you haven’t already, make sure you go back and read Part 1 of the Series ‘Workouts That Force Your Body To Melt Fat’>> Sprint-8 For Destroying Stubborn Fat

What you need:

  • Stationary Bike
  • Stationary Recumbent Bike
  • Hill
  • Other Options:
    • Cross Trainer
    • Treadmill (limited as the speed controls you)
    • A Stretch of uninterrupted track (Road, Sidewalk, Running Track etc)

How It Works:

  • Warm up for 2-4 minutes
  • Stretch (especially hamstring, calves, quads and butt)
  • Interval Training – Repeat this 8 times (16 minutes in total)
    • 30 seconds – Go AS HARD as you can. The last 10 seconds are ESSENTIAL
      Choose a resistance level that stops you bouncing and build up as you get fitter and stronger
    • 1 minute 30 seconds – Recover – lightly pedal, walk, walk down hill etc
  • Cool down for 2-4 minutes
  • Stretch


This is an extremely intense and physically demanding workout. If you have never worked out in this way you need to build up to it. Build up to it over a month by going at 50% of your maximum (this could be just walking, faster pedaling, light jog) until you build a level of fitness and conditioning.

Then add intensity, resistance and power… and get to flat out, hard as you can.

It is essential that you have a physical check up with your doctor to ensure your body, especially your heart can take the demands of this workout.

Strength Training

The same concept for muscle fibers can be incorporated into your strength training but the use of the right machines is pretty important so muscles can be isolated and correct form kept to avoid injury.

I personally don’t do the ‘strict’ weight training as designed in ‘Body By Science’… it’s a bit too hardcore for me but I do keep the general concept of high intensity interval training. I also mix up my strength training and it depends on when I can workout as to what I do, so I will give you a few options.

Strength training is essential to a fitness program as it is the form of training that builds muscle to increase your metabolism and increase bone strength.

Just always choose workouts that focus on building muscle.

Here are some options to choose from:

Plyometric Training

This combines both muscle building and cardio

  • BONUS –  20 Minute No Gym Fat Burning Workout (Click to download!)
    This is a Workout from ‘Fat Melting Metabolism’ but I have included it here to make sure you have no excuses and can start straight away!

Free weight workout

At gym or at home

Machine weights at gym

Suggested workouts:

Gym Class

Les Mills ‘BodyPump’ or similar using weights or hand weights


  • Take a local class – Mat pilates or Machine pilates classes
  • Pilates DVD – Unfortunately I haven’t found any I like so I don’t have any recommendations


Home DVD’s

I like going to the gym to do strength, except for the Yoga dvd’s I do at home in the morning, but I do have a few strength based ones that I can recommend:

The Training Schedule

Train 4-5 times per week

  • 2-3 High Intensity Interval Sprint Training
  • 2-3 Strength Training

Have a rest after every 2-3 days of training

Example Training Schedule:

This is mine as an example. It’s what I am going to AIM for weekly

I could be doing a more weight based workouts but I love Yoga and these yoga dvd’s have the combo of Yoga and body weight strength training. I am more likely to do this and stick to it because I love it (and it does have the ‘Lifestyle Program’ I mentioned earlier). In a couple of weeks or a month I may get bored with the same dvd’s so I may end up at the gym to do a bit more strength training… then back to Yoga when I get tired of that!

  • Monday – 6am – Yoga (Bob Harper – Yoga For The Warrior)
  • Tuesday – 6am – Yoga (Just first 20 mins of Geri Body Yoga)
    9.30 – Gym >> High Intensity Interval Sprint Training +
    20 min upper body strength routine
  • Wednesday – Rest
  • Thursday – 6.30am – Gym >> High Intensity Interval Sprint Training
  • Friday – 6am – Gym >> Strength
  • Saturday – Own choice
  • Sunday – Rest

TIP: There are SO many different types of workout options available, just find something you like and aim for that.


I am all about how YOU can get results… and the only way to do that is to take ACTION!

Here are your ‘Make It Happen’ steps:


Get out your Calendar / Diary

number-2Schedule in your 4+ Workouts (including travel time).
This time is NOT TO BE MOVED. It is THE most important time and EVERYTHING else has to work around it.
HINT: Mornings are best as you get it over with and don’t spend the day looking for excuses, you feel great all day and your willpower is strongest in the morning.


Order anything you need (DVD’s, Books and don’t forget to download the 20 Minute No Gym Fat Burning Workout Here from Fat Melting Metabolism.)



Set alarms for every night before your workout so you get all of your gear ready or pack your bag with your work clothes if you are going straight to work from the gym or have the DVD in the player ready to go.

I’m with you… so let’s do it! xx


SERIES – Workouts That Force Your Body To Melt Fat

Check out Part 1 >>  Sprint-8 For Destroying Stubborn Fat

Shannon Cole

No more diets!!! I am here to help women get off the depressing diet roller coaster but still get in the best shape and health of their lives. I want YOU to uncover your self love, happiness and a sustainable healthy lifestyle you love. I know it because I live it and now I help other women with the things that REALLY work.



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