Sample Challenge Fat Loss Workout

Today, I have  guest article for you from Shawna K.


Rick Kaselj, MS


Working out around an injury?

Join the club 😉

It’s a sad reality that no matter what we do, we’re always going to find an ache or a pain somewhere in our body. It doesn’t matter if we’re training or not. In fact, many of my clients say they feel WORSE when they aren’t doing some kind of exercise.

Hi, I’m Shawna Kaminski and you’ve met me on Rick’s blog before. I just turned 51 and trust me; I experience pain from time to time. (Thankfully Rick sets me straight with his practical advice – something that you should do too. Call on Rick and his programs so you don’t miss a day of working out.)

I’ve been in the fitness game for 30 years and I’ve had experience helping many clients in all kinds of situations. I ‘walk the walk’ as far as fitness goes, I’ve learned how to train around injury myself and even have abs year round. (You can check them out here.)

Obviously fat loss is a goal for the majority of my clients. A challenge for many is how they can work around a particular ache or pain. My solution is to provide them with follow along videos. In each video, I can address ways to intensify or modify exercises for whatever reason necessary: it may be due to someone’s fitness level or due to injury, but having a trainer right in your living room, providing motivation and instruction has been the key to success.

Follow along video workouts aren’t enough though. They need to be scientifically proven to be quick and effective or there’s no point in doing them. Have you seen the spoof video on ‘prancerise’? After all, I believe those are follow along videos too, but will you get results from prancing? Nuff said.

So, when you’re on the look out for effective fat loss workouts, along with looking for follow along videos, here are some tips so you’re not wasting your time or further injuring yourself.

The most popular and least effective method of fat loss is steady state cardio. (I hope you’re not still doing 30 minutes on the treadmill for fat loss.)

Fat loss workouts are not necessarily all about ‘time invested’ or calories in-calories out. Fat loss workouts can be super fast and they can actually manipulate hormones positively to make fat loss easier.

Many people think they still need to do traditional ‘cardio’ to lose fat. However, steady state cardio (plodding on a treadmill) is AEROBIC training, which increases the hormone cortisol. Studies show that elevated cortisol levels can actually INCREASE belly fat.

Anaerobic training has been somewhat overlooked for fat loss. Strength training with HIIT and incomplete recovery is considered ANAEROBIC training. The good news is that this type of training, I call M2A or ‘muscle metabolism acceleration’ increases growth hormone, which results in MORE EFFECTIVE fat loss. (You can read more about how M2A works here.)

Fat burning is improved in the presence of growth hormone. We can increase GH by training anaerobically when our body produces lactic acid. This is a big reason to STOP the steady state cardio that most people have turned to for fat loss.

During steady state cardio, calorie burning occurs while you’re performing steady state cardio, and at a minimum at best. Once you step off the treadmill, bike or elliptical machine, your calorie burning efforts stop too.

But, when you replace steady state cardio with M2A workouts (HIIT or high intensity interval training along with strength training in the right combination) you’ll burn calories WHILE you train AND even AFTER you train. This is called post exercise oxygen consumption (EPOC) or AFTERBURN.

You can increase your metabolic rate for up to 36 hours after a short and INTENSE workout of this nature.

Here’s a sample bodyweight Challenge Fat Loss workout that incorporates the M2A principle. It works well for beginner through advanced people.

CLICK HERE to see YouTube Video

Set your timing device for:

Advanced –  40 seconds work/10 seconds rest

Intermediate – 30 seconds work/10 seconds rest

Beginner – 20 seconds work/10 seconds rest

Do these exercises:

  • Cross body mountain climber
  • Prisoner reverse lunge
  • Double jump burpee
  • Over head 1.5 squat
  • Get up
  • Sit out or mountain climber
  • Plank alternate leg lift

Rest as needed between sets

Do up to 5 rounds

I’d love to help you out with your fat loss while overcoming whatever injury you may be recovering from. You can work out along side me and my Challenge Fat Loss team in 16 follow along videos HERE in my Challenge Fat Loss program.


 About Shawna


Shawna Kaminski is a retired schoolteacher of 20 years who’s found her passion in the fitness industry. She’s parlayed her ability to teach and her love of training into programs that you can directly benefit from. Shawna just turned 51 years old, is a mother of two teenagers and understands how busy life can be. Her workouts are short and intense and often can be done anywhere. She’s always up for a challenge and shares her fitness challenges with you. Currently she runs her own fitness boot camps and coaches clients in person and online with her amazing result getting programs.

Stretching for Fat Loss