EXCLUSIVE: 5 Personal Trainers Share Their Favorite Fat-burning Workouts

jump rope
Justin Steele

The trainer: JJ Rosenfelt, a NASM certified personal trainer, group fitness instructor, and running coach at Equinox Chestnut Hill in Newton, MA.

Active Warmup

Focus on a limited workout that incorporates interval-based cardio and targets muscles on rotation (work legs and lower body on Monday; upper body on Tuesday; lower body Thursday).

Lower-body Session 

Complete 3 sets of the below sequence with no rest between moves. Rest 1 minute between sets.

  • Jump Rope: 50 reps
  • Box Jumps: 10 reps
  • Air Squats: 12 reps
  • Crab Reaches: 20 reps

Upper-body Session 

Complete 3 sets of the below sequence with no rest between moves. Rest 1 minute between sets.

  • Pushups: 10 to 12 reps
  • Shoulder Press: 10 to 12 reps
  • Medicine Ball Slams: 10 to 12 reps

Lower-body Session 

Complete 3 sets of the below exercises starting with 5 reps using max weight; 6 reps dropping 10 percent of weight; 8 reps dropping another 10 percent.

  • Squats
  • Leg Presses
  • Lunges
  • Leg Raises

Upper-body Session

Complete 3 sets of the below exercises starting with 5 reps using max weight; 6 reps dropping 10 percent of weight; 8 reps dropping another 10 percent.

  • Bicep Curls
  • Triceps Dips
  • Shoulder Press
  • Chest press

Interval-Based Cardio

Select five varied cardio machines in the gym and go to max effort on each machine for two minutes with a 1-minute rest in between each effort. This totals 15 minutes. Build to four rounds (one hour).

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