Fat Burning Workouts For Busy Professionals

Fat Burning Workouts For Busy Professionals

Has all that summer fun added a little extra fluff around your waistline?

Lets lay out the blueprint for some fast fat burning workouts since we’re all short on time!

We recommend working out 2-4 times a week for  30-40 minutes, but if you have the time, more can be beneficial for short periods of time.

Here would be a 3 day dream week with the perfect balance of strength training and metabolic conditioning: 

*Tip: Use the interval timer app for help. Use very short rest periods if not specified


Day 1



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A) 4 rounds, 12 reps each – Squats (Loaded with a barbell ideally), Push-Ups, Jackknifes

B) 5 sets each of 30 seconds work, 10 seconds rest – Burpees, Barbell (Or Dumbbell) Thrusters, Dumbbell or Kettle Bell Swings

C) 9 minutes – Every Minute On The Minute (60 seconds work, 0 seconds rest) – Heismans, Jumps, High Knees


Day 2



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A) 4 sets, 12 reps each – Dumbbell Offset Split Squats and Dumbbell Lateral Raises

B) 4 sets each of 40 seconds work, 15 seconds rest – Plate Halos, Plate Rows and Planks with arm reach

C) 5 sets each of 45 seconds work, 10 seconds rest – Burpees with a jump, Jump Rope and Bicycle Crunches


Day 3

A) 5 sets, 12 reps each – Barbell (or Dumbbell) RDLs, Reverse Crunches and Dumbbell 1 Arm Rows

B) 3 sets of 12 reps each: Barbell (or body weight) Hip Bridges, Dumbbell Bench Press and 100 Tuck Jumps

C) 12 minutes – As Many Rounds As Possible – 100 Jump Rope, 50 Air Squats, 25 Burpees with a Push-Up and Jump


If you wanted to add a 4th day or more, you could add sprint intervals or a distance run for 30-60 minutes.


As you can imagine, following this fat burning workout will improve your strength, endurance, body shape and fitness WHILE losing that extra fluff from this summer 🙂



Make sure to crank up the music and document your progress on these workouts with progress pictures as your main motivational fuel.


While these are stellar workouts, they unfortunately are not enough on their own. For this reason, that’s why I strongly suggest following our Get Lean Nutrition Plan simultaneously.


With that combination, you can expect to get killer results like this:




Do you want a complete, fun training and nutrition coaching experience?

Click below to learn more about how Metabolic Strength Training can help you reach your goals!



About the Author: Marshall Ray

Marshall Ray is a Certified Strength and Conditioning Specialist (CSCS), Level 2 Poliquin International Certified Strength Coach (PICP), Biosignature Practitioner and a certified Precision Nutrition Coach (Pn1). He is the founder of Faster Fitness and co-founder of Femme Fit. He's passionate about building a community of people who love fitness and taking control of their health.