Fighter Workouts for Fat Loss

Fighter Workouts for Fat Loss video demo!

The workout is 3 rounds.

Each round is five minutes long:
1.) One minute kettlebell swings
2.) One minute pushups
3.) One minute kettlebell swings
4.) One minute pushups
5.) One minute kettlebell swings

After each round, rest for 3 minutes.

If you don't have a kettlebell, you can use a dumbbell or gripper plate.

Kendra is using a 36lb kettlebell, which is pretty advanced for a woman. 

Most of women start off with a 26lb kettlebell.  Or if you're like 5 feet tall, an 18lb kettlebell.

Most guys start off with a 36lb kettlebell.  Guys should be looking to work up to a 53lb kettlebell.  Advanced kettlebell lifters will use a 70lb kettlebell.

Pushups should fit your ability level.  Here are pushup variations, from easiest to hardest:
1.) Knee pushups
2.) Pushups with hands elevated (table height)
3.) Pushups with hands elevated (low bench)
4.) Pushups
5.) Pushups with elbows tucked in to (but not touching) sides
6.) Pushups with feet elevated
7.) Pushups with hands on a stability ball
8.) Handstand Pushups - you know, if you're a gymnast or Spartan Warrior or something

Keep track of your total reps per round, the weight of the kettlebell/dumbbell you use, and what kind of pushups you did.

Ideally, you should be in the 15-25 reps range, for each exercise, for each minute.  Adjust your pushup type and kettlebell weight accordingly.

This is the kind of workout I used to do back when I was doing Brazilian Jiu Jitsu.  For those that don't know, I met my wife back in 2005 when I went to study Brazilian Jiu Jitsu in Rio De Janeiro.  I make no claims to be good at Jiu Jitsu, I'm still a white belt.  But it was fun to do, fun to train for, and even the conditioning workouts I did (similar to this workout) were fun. 

I've been amazed at how effective these workouts have been, with some adaptation, for my fat loss clients.

Lots and lots of stuff to look forward to!

I'm finishing up the Fighter Workouts for Fat Loss Ultimate 16 week Program just in time for New Years.

I'm going to give away six free Fighter Workouts for Fat Loss at www.fw4fl.com, starting in a few days.

Stay tuned for one of the biggest giveaways in the fitness industry, including a free 4 week program from me.  I'll keep you posted.

I'm stoked, I'm attending a really big fitness/online conference this week.  I'll be interviewing some fat loss experts and posting that on the blog in the coming weeks.

I'm gearing up for a big 2008.  You can expect more products coming down the pike.  You'll get to see what I've been up to lately - the workouts that have been getting my clients even better results.  The new ways I look at teaching nutrition for fat loss.  And there will be a lot more media on this blog - audio and video, along with more of the fitness and fat loss articles that you came here for in the first place.

By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds and Fighter Workouts for Fat Loss

Josh is one of the five fat loss experts in The Ultimate Fat Loss Answers

Josh is a fat loss expert, a kettlebell instructor and personal trainer in Denver, Colorado.  Josh helps fit women lose stubborn fat.

Josh has been featured in The Denver Post and USA Today.

© Joshua Hillis 2007

Comments

[Geo]

Solid videos man. I can't wait to see the fighter workouts e-book to come out...

[Joshua Hillis]

Thanks Geo!

[susan]

Hey Josh!

I am 5 foot tall girl and I've been swinging a kettlebell for over a year now. Started with an 8kg but quickly moved to a 16kg and looking to go up again soon.

thanks for the articles, have lost over 10% of my body weight in less than 8 months and dropped 4 clothes sizes.

Mostly it's been kettlebell workouts, calorie controlled diet and lots of martial arts!

am trying to hit my rockstar bodyfat% before christmas.

[Joshua Hillis]

Susan you are kicking ass!

Seriously good job. You totally get a double high five.

I know the kind of dedication and commitment that takes to make it work for eight months. I also know how fun and addictive it can be when you're getting results.

[Simon]

Hi Josh, loving your articles and video clips! Just one question... Could I use the Fighter workouts in place of my cardio intervals, after weight training? Or should I stick to doing the Fighters as a separate workout? Thanks!

[Joshua Hillis]

Hey Simon!

That's a great question.

If you are an absolute animal, you could use it after lifting for cardio. in Brazil I did a workout with Marcus "The Wrecking Ball" Hicks, and he was in wicked enough shape to do this kind of workout back to back with sparring and then run 3 miles afterwards.

For us mere mortals, doing this workout properly should kick your ass all by itself. I'd give it a seperate day.

Three 5 minute rounds plus 3 minutes rest in between is only 21 minutes, but it's brutal if you really give it 100%.

If it isn't doing it for you - move up to a heavier kettlebell and a harder pushup variation.

One of my core philosophies is doing less time and more intensity. Shorter workouts, but harder workouts.

[Simon]

Awesome! Thanks Josh. Will start using the Fighter workouts I got free with the Fat Loss Roundtable and see how I get on! Keep up the good work!

[Joshua Hillis]

Awesome!

and to let everyone know - if you didn't get the 4 week program with the Fat Loss Roundtalbe - you can get six free workouts now at www.fw4fl.com.

www.fw4fl.com and
www.fighter-workouts-for-fat-loss.com
are now live.

But there is a lot more info in the e-book Simon got at
www.ultimatefatlossanswers.com

[Kayla]

I just did this and it kicked my ass! And I thought I was pretty strong.... haha

As usual, great blog. I'm at about 19% bf thanks to info like your's. Keep up the great work and thanks for posting! :)

[Joshua Hillis]

Good job Kayla!

It's a pretty ass kicking workout =)

[Lana]

I have started Week 1: Workout 1 of your "The Stubborn Seven Pounds Workout" and I like it very much my legs are sooooo sore today! But you have not included pics to show how to do the Single Leg Deadlifts (Week One Workout 3). I really don't want to skip it so can you advise me as to where to find this information?

[Joshua Hillis]

Page 54 of Stubborn Seven Pounds - "one leg deadlifts"

[Antuanne]

It is very important know how many calories you are eating each day. You need a certain number of calories to keep your body functioning and provide energy for physical activities. Think of the calories you need for energy like money you have to spend. By selecting the lowest fat and no-sugar-added forms of foods in each food group you would make the best nutrient “buys.” Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. These calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group