Some days life gets in the way, and the best-laid gym plans go up in smoke. On these occasions, you need some quick – but far from easy – sessions in your back pocket, and this two-move workout ladder is exactly that.
If you want to learn how to burn belly or body fat, the beauty of this workout is that it ticks multiple boxes. Your quads and glutes are going to be fired up by the goblet squats, and your abs, lats and even biceps are going to feel the force of the renegade rows.
The lack of rest is going to tax your lungs, too, spiking your heart rate and torching a fair amount of calories – with the added benefit of slashing your training time.
How to burn fat fast with this workout
Position a kettlebell between your feet, then take one big step forward and put two light dumbbells on the floor. Now set your stopwatch and get ready to sweat.
Starting with the kettlebell, you’re going to do 1 single goblet squat. Then you’re going to put the kettlebell back between your feet, place your hands on the floor, and ‘walk’ your upper body out to place your hands on the dumbbells – you should now be in a push-up position.
Complete a push-up, then brace your core and row the right dumbbell up to your side, followed by the left. Walk your hands back to your feet and return to standing. Easy? Good. It’s downhill from here.
Repeating that sequence, you’re then going to do 2 reps of goblet squats, followed by renegade rows. Then 3 reps (see where this is going), then 4, all the way up to 10 reps – resting only as needed. Still got some gas in the tank? Descend the ladder back down to 1.
See if you can get this workout done in 12-15 minutes to burn fat fast.
Why you can trust Men’s Fitness
At Men’s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we’ve been publishing authoritative health and fitness content – written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor.
Exercises in this 15-minute workout
Complete these moves, following the workout sequence outlined above, to burn fat fast.
1a. Kettlebell goblet squat
1b. Dumbbell push-up to renegade row
Workout to burn fat fast
1a. Kettlebell goblet squat
| Reps | 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 |
Why we like it: Compared to back squats, the goblet squat generally allows for a deeper squat, which enhances hip and ankle mobility.
How to do it:
- Hold a kettlebell by the horns – or upside down at the base – with both hands
- Keeping your back straight and chest up, lower into a deep squat
- Drive through your heels to stand
1b. Dumbbell push-up to renegade row
| Reps | 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 |
Why we like it: By combining a push-up and a row, it effectively works the chest, shoulders, and triceps during the push-up phase, while targeting the upper back and biceps during the row.
How to do it:
- With each hand on a dumbbell, begin in the push-up position (palms facing each other)
- With your feet slightly wider than shoulder-width apart and your hips level, perform a push-up – lowering your chest until it’s about an inch from the floor
- As you press back up, row one of the dumbbells to your side. Keep your elbow tucked in and pause briefly at the top of the move
- Return the weight and do the same with the other arm. That’s 1 rep
We’d recommend a set of dumbbells like these DNK Rubber Hex dumbbells for this workout.
