4-Exercise, Fat-Burning Workout for Busy People

One of the top excuses that people make for not working out is: "I don't have time to workout." You have time to do what's important to you........

Client Q: If you only had time to do 4 exercises, which ones would you recommend?

Mark's A:

1. Bentover Dumbbell Row-to-Shoulder Press
2. Squats
3. Dumbbell Chest Press on Ball
4. Deadlift

Together, these exercises will work your entire body and burn fat. Just do this circuit 4-5 times, 8-10 repetitions per exercise. Lift heavy enough to challenge yourself for 8-10 repetitions.

Maximize your workout time by focusing on strength exercises that build more muscle mass and burn maximum fat.

Compound or multi-joint exercises recruit more muscle fibers by working large muscle groups.

The Exercises

1. Bentover Dumbbell Row-to-Shoulder Press is a full body move that really burns the fat. You get two exercises in one.

Rows allow you to work your lats using heavier weights. Your lower back is worked more when you row with both arms at the same time. You will also work your obliques in the process.

For many, too little time is spent on strengthening the back muscles. When you don't adequately strengthen your back muscles, you are affecting your pulling potential. And, to have good upper body muscular balance, you need to work your backside as well as your frontside.

The standing shoulder press will not only work your shoulders and arms but will also activate your core muscles. And, since you are standing, your lower body also has to do some work.

After doing the bentover row, do the shoulder press (one continuous move). That's one repetition. Brace your torso during these exercises (as if getting ready to take a punch to the gut).

2. Squats (bodyweight, dumbbell or barbell) require leg strength, core strength and good posture.

There is probably no other exercise that has a greater impact on your body's muscle-building, metabolism and energy expenditure.

This means your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise.

Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises.

So, the next time you do squats, brace your torso.

Note: You also have the option of doing one-legged, Bulgarian split (pictured below), front, lateral, Sumo, overhead and sissy squats.

3. The dumbbell chest press on ball is a popular exercise and also has many variations. It primarily works the chest (pectorals), triceps and anterior deltoid muscles. Its also tougher to balance on the ball so your core and lower body will be engaged.

4. The deadlift works many large muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps and hip flexors. Your forearms and trunk stabilizers are also recruited to a lesser degree.



The deadlift covers three joints with extension occuring at the hip, knee and ankle joints.

It mimics every day activity such as bending over and lifting objects.

The deadlift is also one of the best exercises for growing thickness in your lower back muscles.

There it is...a great 4-exercise workout for the "busy" person......

If you want to take your workouts to a higher level and blowtorch body fat, my FREE Bodyweight Metabolic Fat Burner Workouts are what you need. There are 3 levels: Bodyweight 200, 300 and 500. Start at the level you can handle.

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.