Are there any two movements that are more classic and time-tested than sprints and burpees?
More importantly are there any two movements that can incinerate body fat off more effectively? Can you imagine the results if you combined them in one terrifically unpleasant workout?
My love for sprints is well-known like a great, 5-star restaurant. The benefits of sprinting are absolutely amazing from shredding fat to building athleticism. There just is not another movement that encompasses so many great rewards for performing it.
I also love burpees. Yes, I said it.
Burpees are another old-school movement that have been ignored for decades due to the difficulty of performing them. The popularity of Crossfit has brought burpees (and bad form burpees) back into the mainstream but truth be told the movement never went anywhere.
Sprints and burpees have long been part of my programming. You will be guaranteed to decimate bodyfat when you add in sprints and burpees to your strength training.
The moves are very tough and will make you want to quit. However, when you look in the mirror and see that your body fat is being incinerated, there will be no complaints.
The Fat Incinerator Series is just what you need to put body fat into the dirt. This fantastically brutal superset of sprints and burpees will allow you to find out just exactly who you are and very quickly.
The basic scheme for this is a 30-yard sprint followed by 5 burpees and then another 30-yard sprint followed by 5 more burpees. At this point you would rest.
If your current fitness level is not up to par, this will leave you on the ground in a heap of flesh and bones like one of Mike Tyson’s opponents from the 1980’s.
A beginner trainee could aim to complete 2-3 rounds. I would advise if you are a beginner to use more rest in between movements (30-60 seconds) and even regress your burpee to a squat thrust if it is too difficult.
An advanced trainee could aim to complete 5-12 rounds. Rest should be minimal but if you want guidelines, aim for 15-30 seconds between each move and about 45-60 seconds between each set.
As you get deeper into the series your rest will increase.
Conditioning will either make you or break you. I believe you have to be broken in order to become made.
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