Free Fat Burning Workout: Fat on Fire Workout

free fat burning workout video
If I was to choose only one piece of “fitness” equipment, what would it be?  Well, the answer might surprise many of you.  The piece of fitness equipment I would pick wouldn’t be something that was meant for fitness at all.  I’d choose a tractor tire!  There’s multiple exercises you can do with a tractor tire. It’s durable. It’s low maintenance (actually no maintenance).  It’s relatively inexpensive and even better, you might get lucky and be able to find a free one.  I got my first one from my long time friend and Compadre, Frank Z.. I contacted him because he’s a project manager and manages construction sites.  I asked about tractor tires and he happened to be on a job sight where a tractor had blown a tire.  He said I could have it and just needed to pick it up.  Anyway, one of my fat burning workouts utilizes a tractor tire and it’s the latest video I shot for my Free Fat Burning Workout Series.  I call it the Fat on Fire Workout.  Check out the free workout video, and below I’ll go over the details.  

The Fat on Fire Workout utilized a basic HIIT (high intensity interval training) template.  For this workout, the Burpee Flip, a hybrid of the traditional Burpee and a Tire Flip, is used as the high intensity exercise, and the Russian Twist as the low intensity, or active rest exercise.


The Burpee Flip is a full body, multi-joint exercise.  As many of you know, you get a lot of bang for your buck with multi-joint exercises. Multi-joint exercises are extremely metabolically taxing and work great to enhance your fitness and athletic ability.  For those of you that want to lose body fat, you should definitely have multi-joint exercises in your workout program.  My 12 Day Fat X Program utilizes multi-joint exercises extensively and it’s one of the major reasons for it’s success.  
In the Burpee Flip, the Burpee portion works primarily your pushing muscles, chest, shoulders and triceps. The Tire Flip portion works primarily your pulling muscles, back and biceps.  Your abs/core and legs are also working during the whole movement.  


The Russian Twist is a classic abs exercise and primary works the rotational function of the abdominal muscles.  In the Fat on Fire Workout set up, the Russian Twist is the low intensity exercise giving your body a bit of a break (active rest) before getting back to a more metabolically taxing exercise.  

How to get the most out of the Fat on Fire Workout:

As in all of my workouts, you should warm up thoroughly before starting.  You should also keep track of your numbers/work output.  That way, just like in my 12 Day Fat X Program, you can continuously challenge yourself to beat your stats.  

In the Fat on Fire Workout, keep track of how many Burpee Flips you do every 30 seconds.  It’s not so important to track the Russian Twist.  

For example, the first time you do the Fat on Fire Workout, the numbers/stats might look like this, 7, 6, 6, 5, 5 ,5, 4, 4, 4, 3. That would give you a total of 49 Burpee Flips.  The next time you do the workout, you’d want to average more Burpee Flips every round so as to beat 49 Burpee Flips all together.  

Once it becomes difficult to raise your average, for example, you can probably only average 10 Burpee Flips every 30 seconds, add more rounds.  

That’s it!  It’s a pretty simple set up. If you have any questions on the Fat on Fire Workout, my 12 Day Fat X Program, or any of the workouts in my Bonus Series, feel free to contact me.  You can also contact me if you’re in the Pasadena area and are interested in one on one private fitness coaching, or you want to join one of my small group FX Workout classes. 

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