One of my secrets to developing effective, efficient, and practical fat burning workouts is QCD (quick change in direction). If you look at sports that require QCD, you'll notice that the athletes are generally extremely fit, lean, athletic and have the "toned" look.
QCD puts a high tax on your body's metabolic processes. This tax is a big component in effectuating EPOC (excess post exercise oxygen consumption) a.k.a the After Burn Effect. If you're looking to lose body fat, exercise and workouts that cause a high rate of EPOC are the most effective.
My workouts are all about creating the "After Burn Effect" and the Coach Rollie Rumble will definitely do that! Here's the simple exercise circuit set up:
360 Shuffle x 2
Tire Hop x 1
Burpee (modified) x 1
Deadlift and Flip x 1
*** Don't forget to do a 6-8 minute warm up)
This workout is a 10 minute EDT (escalating density training) set up. Track the number of times you get through the circuit, and try to beat those stats. In EDT set ups, you keep the time limit the same, and try to do more work within that time, escalating the density of work.
Some people have called me a "mad scientist" when it comes to developing workouts. I like to consider myself more of a chef in the sense that to me exercises are just ingredients. A great chef uses knowledge and experience to put ingredients together in the right combination, at the right time and temperatures, in the right order and measurements to create a great meal. I do the same, but only with exercises.
Try the Coach Rollie Rumble workout and as always, if you have any questions, feel free to contact me. If you're a follower of Fat X 101, I don't just want you to succeed, I need you to succeed. We can only succeed together!