3 Metabolic Conditioners To Torch Fat


Cardio, a word dreaded by many. We all know some form of aerobic exercise to is required to prime us for optimal performance, but just the thought of running on a treadmill puts one off even stepping into the gym. Running sprints and intervals are great but they can’t be the only weapon in your fat loss arsenal and, for some, sprinting can be too much of a high impact activity to do on a daily basis, to facilitate fat loss. Luckily I am on hand with 3 Metabolic Conditioners; both bodyweight and weighted, that you can use at the end of a weight session or as a standalone conditioning workout. To add that human touch and give your conditioners a bit of personality, they come with names to remember (or maybe forget?).


  • 10 Sets of
  • 10 Pushups
  • 10 Pull-ups
  • 10 Burpees
  • 10 Jumping lunges (Per Leg)
  • 10 Jump Squats


Load 1 Olympic barbell with your bodyweight in kilograms. For example an 80kg male would load the bar with 30kgs per side as 30kgx2+ Oly Barbell (weighting 20kg) = 80kg(bodyweight).

Load a second bar with a weight that allows you to do 15 repetitions of barbell rows, without compromising your form.

5 sets of

  • 20 Squats
  • 12 Rows
  • 10 pull ups / TRX Inverted Rows
  • 10 Medicine Ball Push Ups Per Hand


Pyramid down then back up.

Pyramid 1

  • 20 pushups
  • 20 burpees
  • 20 Jump Squats
  • 20 Crunches

Pyramid 2

  • 15 pushups
  • 15 burpees
  • 15 Jump Squats
  • 15 Crunches

Pyramid 3

  • 10 pushups
  • 10 burpees
  • 10 Jump Squats
  • 10 Crunches

Pyramid 4

  • 5 pushups
  • 5 burpees
  • 5 Jump Squats
  • 5 Crunches

Get your bucket ready……..


Till next time! – AJ


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