Improve Fat Loss With One Thing: Speed

Improve your fat loss by speeding up your workouts. This will also shorten your workouts because of the intensity. Speeding up your exercises will burn fat from your body sooner. If you need to ramp up the intensity and break through your weight loss plateau, use faster paced exercises and workouts.


Speed-based workouts are very intense and will improve your body's composition (fat loss, more muscle).

These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights!

To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. You will shape your bulkier, fast twitch muscle fibers when doing exercises at full speed!

Speed-based circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.

Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 2 more times. Here is a good speed-based workout:

--Side-to-Side hops, full speed
--Pushups, full speed
--Dumbbell Step Ups, full speed, knee high platform
--Medicine ball slams, full speed
--Squat jumps, full speed
--Dumbbell rows, moderate pace
--Mountain climbers (pictured above), full speed, 30 seconds
--Standing dumbbell shoulder press, moderate pace

Use correct form and burn more fat!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.