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In order to have a fast effective fat burning workout for men, make sure you are combining Metabolic Resistance with some form of cardio interval training.  The best exercises for men are not bodybuilding type exercises where you isolate one muscle at a time, instead, the best fat loss exercises are where you train several muscle groups at once.

In just a few weeks, you can burn a tremendous amount of body fat if you commit yourself to just three, 45-minute slots per week.

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If you’re wondering why so little time is required, it’s basically because most people are too busy for 90-minute, six day-a-week fat loss workout for men programs. It’s just not realistic to expect someone to be able to devote this much time to exercise every week.  So, by combining short burst interval workouts with metabolic resistance workouts that use a combination of dumbbells and bodyweight exercises, you’ll burn loads of fat and see results with which you will be happy in no time.

To best ensure this 3 day a week program is the fastest fat loss workout program, it’s essential that you control your metabolism.  The key is to doing this is to make sure you are doing workouts for men that focus on giving you an increase in your resting metabolic rate.  If followed correctly, you could be burning fat 24/7.

Metabolic Resistance Training (MRT) is training with different kinds of weights, including your body and minimal rest periods compared to traditional strength training.  If you shorten the rest periods, you can create a “metabolic disturbance” that results in an increase in your metabolism for nearly 2 days after the workout.  The metabolic resistance training exercises we discuss in this post and throughout our blog, provide a shorter workout for men because you will often perform the exercises in circuits or mini-circuits (3-4 exercises). If these workouts are completed regularly, you can start to build muscle fast and ultimately with more muscle, you will use more energy, which means you burn more fat.

Following are just a couple of my favorite fat loss workouts for men.  There are many more, but these will get you started.

1. Dumbbell Squat Jumps

Squat jumps are one of the best lower body power exercises for men and holding a set of dumbbells just makes it even better. Start with a light set of dumbbells and gradually increase the weight as you get stronger. Do 2-3 sets of 6-8 reps in your workout for men.

a)      Descend to a squat position by pushing your hips back, while keeping your heels on the ground

b)      When your thighs are parallel with the floor, push back up and jump as high as you can.  Remember to stay in control and keep your balance.

c)      Absorb the landing by descending into a squat position

2. Explosive Pushup

This upper body power exercise for men is a great progression from a standard pushup. Start by doing them from your knees and them if you can build up to doing explosive pushups from a normal pushup position with your feet on the ground. Try doing 2-3 sets of as many reps as possible in your workouts for men.

a)      Start with a standard push-up, but explode up so your hands actually leave the floor.

b)      Use your knees if you’re just beginning this exercise.

3. Medicine Ball Squat to Throw

This power exercise for men is a great one for total body power. To do this exercise correctly you need to be able to transfer force from the ground up through your legs, core, then out through your arms. Choose an appropriate medicine ball (4-5 kg is a good place to start) and you can either throw to a partner or up against a solid wall. You can even use this as a fitness test and measure how far you can throw the medicine ball. Do 2-3 sets of 8-15 reps  during your workouts for men.

a)      Start with the medicine ball at the chest level

b)      Squat and explode up while throwing the medicine ball into a wall

c)      Catch the medicine ball on the rebound and then descend in a controlled manner back into the squat.

Completing these types exercises, along with high intensity interval training, is actually the most effective fat burning workout for men.  The combination of these types of workouts with interval training will help you burn fat long after your workout has been completed. This is because, when exercise is completed regularly, you will increase your metabolism.  The exercises don’t have to be running, instead any kind of high intensity cardio workout (stationary bike, rowing machine, jump rope, etc) with timed rest periods will work.  You need to choose an exercise (or exercises) and choose your interval periods for work and rest.  The rule of thumb is to warm up first to get your heart rate slightly elevated and then start your intervals with twice the rest after each interval.  Eventually you want to decrease the amount of rest between intervals to the point that you are resting for shorter times than the cardio workout.   Start with a 20 minute workout and you’ll start to burn some fat. Eventually increase your workouts to 30 and then 45 minutes.