Minimal Equipment Fat Burning Workout | Slam and Spin


home fat burning workout for women men pasadena fitness trainer coach rollie
My Client Grecia
Are you limited on equipment and maybe even space?  Are you stuck at home but still want a super effective workout that will torch your metabolic processes so that you can lose fat and tone up?

Well, the Slam and Spin fat burning workout is for you! It can be done at home, at the gym, or even outdoors!  It's become a Fat X 101 fan favorite because of the simple set up, yet the great workout it gives you.  


This workout requires very little fitness equipment and it can be done at home.  The concept and the workout set up is simple, but, the research behind the method is dense and proves the effectiveness.  It’s basically a twist on the powerful and effective HIIT (high intensity interval training) method. Check out the video workout demo. I had my client Grecia help me showcase it. 


The Ball Slam (sand bag slam) is one of my favorite full body, multi-joint exercises.  It’s easy to learn, and, you can either purchase a slam ball or make one.  Making one is easy. Get a sandbag, fill it to between 10-20 lbs. You can double bag it with trash bags. I’ve found electrical tape, or PVC tape works well to wrap it in and secure it. The downside of the DIY version is that they do bust eventually and they can be a pain to deal with, especially if you bust it at home and sand gets all over the place. 

The Ball Slam is an easy exercise to learn and perform.  Start in the “hinge position” as if you were going to do a Deadlift or Kettlebell swing.  You then just pick it all the way up in one motion, or you can also stop at chest level and the press it up. Once you get to the top, simply slam it down as hard as you can.  

The faster you go, the better the effect.  Remember the formula: Power = Work/Time.  The more power you produce, the bigger the tax on your metabolic processes.  That high tax is what helps crank up your metabolism and assists the fat burning process. 

Bonus Tip:  
As you begin to slam the object, squeeze your abs to force them to engage and help increase power production. Your core muscles will thank you in the future.
If you’ve been following Fat X 101, you already know that the Spin Crunch is one of my favorite abs exercise.  It looks weird, silly and crazy,  but everyone that tries it realizes how effective it is.  If you’re into combat sports, especially MMA or the submission grappling arts (Jiu Jitsu, Sambo, Judo, etc.) this exercise is a must and will give you the ability to easily work from the bottom position.  

Bonus Tip:
As you spin, try not to put your arms or feet on the floor to propel your movement.  Allow the rotation function of your core muscles to do the work.  

Use the 10 second break to jot down your reps. Tracking reps/stats is a huge part of the Coach Rollie Fat X 101 method.  Statistical analysis isn’t just important in fitness, it’s important in your personal finances, investments, business etc.  Without tracking, how do you know if you’re improving?  Not tracking workouts is one of the biggest mistakes I see people making when it comes to health and fitness. 

Keep P=W/T in mind, and always look to increase power output on your workouts.  That’s the little secret behind my fat burning method. 

If you have any question, as always, feel free to contact me. You can post a question here with a Disqus account, or contact me via: 


Special thanks to Grecia for helping with the exercise demo. By the way, both the Ball Slam and the Spin Crunch are in my 12 Day Fat X Program.