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Take The Blast Fat Fast Workout Challenge

Workout challenge: can you beat my time?

On today’s episode of Live Lean TV, I’m sharing my blast fat fast workout challenge.

Can you beat my time?

If you’re anything like me, you love a good challenge.

It doesn’t matter if the challenge requires getting a girl’s phone number while she’s grocery shopping with her mom, or trying to out race a wild boar.

Give me a challenge, and I’ll more than likely accept it.

So why not combine two of my favorite things, challenges and workouts.


Take the blast fat fast workout challenge

Blast Fat Fast Workout

This week’s Live Lean workout came as a challenge from viewer.

I hope you’re up for this blast fat fast workout challenge today.

Blast Fat Fast Workout Challenge

Here’s how to complete this timed workout challenge.

All you need for this blast fat fast workout challenge is:

tabata timer

That is it.

Get ready to get sweaty and blast fat fast.

Let’s work.

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Blast fat fast workout challenge

Here’s how this blast fat fast workout challenge is structured:

Total time:

Typically 10-20 minutes.

Depends on how quickly you can complete 5 rounds.

Type of workout:

Timed tri-set workout circuit:

  • 3 exercises
  • no breaks
  • 5 circuits

This is a timed challenge so you need to move as fast as possible, while completing each exercise with proper form.

It’s important to track your time so you can see if you can beat my total time.

After completing the indicated reps or duration for each exercise, move directly into the next exercise.

Once you complete all the A1-A3 exercises, that’s considered one circuit.

Complete 5 circuits of these 3 full body exercises, in order.

Number of circuits:

5 circuits.


These full body exercises will blast your body fat, and help you sculpt lean and sexy muscle.

Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Fast Feet Box Hop Taps

Reps: 10

Rest: 0

Coaching cues: the fast feet box hop taps are similar, but different from the box jump. With the box jump, it’s important to stick and land the jump, then step back off the box. With the fast feet box hop taps, it’s designed to quickly move your feet on and off the box. Rather than sticking the landing, then stepping back off the box, you’ll quickly hop and tap the box with your feet, then immediately hop back to the floor, then quickly repeat. This is an awesome fast twitch muscle fiber exercise, that also improves foot speed and coordination. It’s also great for sculpting your glutes, quadriceps, and hamstrings. You’ll also look uber cool doing it.

A2. Speed Jump Rope

Reps: 60 seconds

Rest: 0

Coaching cues: you know my love for the jump rope as it’s an incredible cardio workout that also builds and sculpts your calves. I’ll also say it again, you’ll look uber cool doing it. Remember, this is called speed jump rope for a reason. Move those feet.

Advanced modification: add in various jump rope combinations such as high knees jump rope, the alternate foot step jump rope, the jump rope crossover, right foot jump rope, left foot jump rope, or scissors jump rope.

A3. Jump Burpee Push Up

Reps: 60 seconds

Rest: 0

Coaching cues: this is another one of my favorite bodyweight exercises for fat loss. This full body burner is probably the best overall bodyweight exercise to get lean, ripped, and of course you look uber cool doing it.

Alright, you rock.

So what was my time to beat?

5 circuits took me 9:51.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


Did you enjoy this blast fat fast workout challenge?

If you liked this blast fat fast workout challenge, please support me and this blog by clicking the social media buttons to share it with your friends.

Subscribe to our Live Lean TV YouTube channel and leave a comment below.

I’ll be back again tomorrow with another Food Wars episode.

This is the segment where I tell you which foods should be in your kitchen and which foods you should not even bring in to your house.

I’ll talk to you tomorrow.

Questions For You:

  • What was your time? Add it to the comment section below.
  • Do you like workout challenges?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

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11 responses to “Take The Blast Fat Fast Workout Challenge

  1. Hi Brad,

    Just want to let you know that the link for a printable version of my Blast Fat Fast Workout Challenge bring to Jump Rope Like A Champ Tabata Workout printable version. Wich by the way is also a tremendous workout!

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