Get 44% Off. Only $8.33/mo

Intense Full Body Cardio Workout For Fat Loss

Can You Beat 7 Minutes During This Timed Workout Challenge?

On today’s episode of Live Lean TV, I’m sharing an intense full body cardio workout for fat loss, with beginner modifications.

While visiting my brother in Bermuda, I took him through this descending ladder workout challenge during the intermission of the hockey game.

Since this workout challenge was so good, the next morning I decided to do it over again and film it at the beautiful Barr’s Bay Park for my Live Lean TV YouTube channel.

This intense bodyweight cardio workout will absolutely destroy your body fat to give you a beach body physique.

It’s time to get lean.

Let’s do it.

Intense Full Body Cardio Workout For Fat Loss

Try this timed workout challenge, anytime you’re looking for a quick and intense bodyweight workout.

This full body cardio workout challenge is designed to:

  • burn fat
  • increase your athleticism
  • get you a lean beach body physique, faster

Here’s how this intense full body cardio workout for fat loss is structured.

Type Of Workout:

This is a quick timed workout challenge, that contains 3 bodyweight exercises, to be completed in a descending ladder format.

Intense Full Body Cardio Workout For Fat Loss

If you’re a beginner, I’ve also included the beginner exercise modifications below.

Since this a timed challenge, keep your rest periods as short as you can, while still being able to perform each exercise with proper form.

Here’s how the descending ladder format works:

  • First Round: Complete 10 reps of each exercise
  • Second Round: Complete 9 reps of each exercise
  • Third Round: Complete 8 reps of each exercise
  • Fourth Round: Complete 7 reps of each exercise
  • Fifth Round: Complete 6 reps of each exercise
  • Sixth Round: Complete 5 reps of each exercise
  • Seventh Round: Complete 4 reps of each exercise
  • Eighth Round: Complete 3 reps of each exercise
  • Ninth Round: Complete 2 reps of each exercise
  • Tenth Round: Complete 1 rep of each exercise

Before staring the workout, don’t forget to set your clock’s stopwatch to record how long it takes you to complete it.

3 Fat Burning Exercises:

Here’s how to do each exercise.

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

A1. Fast Feet Bleacher Hop Taps

Reps: 10-9-8-7-6-5-4-3-2-1

Rest: as little as possible

Sets: 10

Tempo: as fast as possible using proper form

Note: depending on where you do this workout challenge, you can complete the fast feet hop taps on any stable surface, such as: a wall ledge, a box, or a bleacher bench.

Beginner modification: Alternating Step Up

A2. Fast Feet Tuck Jump

Reps: 10-9-8-7-6-5-4-3-2-1

Rest: as little as possible

Sets: 10

Tempo: as fast as possible using proper form

Beginner modification: Standing High Knee Taps

A3. Jump Burpee Push Up

Reps: 10-9-8-7-6-5-4-3-2-1

Rest: as little as possible

Sets: 10

Tempo: as fast as possible using proper form

Beginner modification: Complete a beginner burpee. This movement essentially transitions you from standing, to a straight arm plank, then back up to standing on your feet.

Completing 10 Reps Of Each Exercise Equals One Round

After completing 10 reps of exercises A1-A3, go back to exercise A1 and immediately start round 2.

During round 2, you’ll complete 9 reps of exercise A1-A3.

Once you complete round 2, immediately move on to round 3 and complete 8 reps of exercise A1-A3.

After completing round 3, immediately move on to round 4 and complete 7 reps of exercise A1-A3.

Repeat this descending ladder until you get down to 1 rep.

What’s Your Best Time?


Hopefully you enjoyed this intense full body cardio workout for fat loss.

My total time to complete this workout video was 7:15.

Note: by the time I got the camera turned on to show you my stopwatch, it was 10 seconds later, which is why my watch showed 7:25.

That means it took me 7:15 to complete:

That’s the total number of reps completed when following a descending ladder from 10 reps down to 1 rep.

Alright, you know what to do.

It’s Now Your Turn To Give This Workout Challenge A Try

In the comment section below, I want you to tell me what your time was to complete this intense full body cardio workout for fat loss.

Try this workout challenge once a week and see if you can beat your time every week.

Find The Best Program For Your Goals

To find the best workout and nutrition program for you, go take our Live Lean Body Quiz.

Answer four simple questions and we’ll get you on the best program, based on your goals.

Every training program includes warm ups, workouts, cool downs, and nutrition plans.

We have it all.

Go take the Live Lean Body Quiz here.


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 Intense Full Body Cardio Workout For Fat Loss?

If you enjoyed this intense full body cardio workout for fat loss, show your love by clicking the social media buttons to share this with your friends.

Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.

Question Of The Day:

  • What was your time to complete this workout challenge.?

Share your experiences in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

[wd_hustle_cc id=”team-live-lean”]

22 responses to “Intense Full Body Cardio Workout For Fat Loss

  1. you see the thing is I am very fat so high jumps like that and push ups I
    can’t really seem to be able to do I tried push up once I was about to face
    first the floor

  2. I tried it first 2 days ago, my time was 23:00 :(… yesterday I did 19:20,
    and today 14:50. Its really hard but very challenging! I hope to reach 12:00
    in my next try, and perhaps the next year I will realise 07:30 lol!

  3. Hi Brad,
    I finally tried that one to break my workout routine 😉 This is really
    challenging. My time was 12:33 (the hard version). The first series are
    really demanding but it becomes “easier” when the number of reps decreases.
    Not sure it will work the other way.
    Thanks for proposing such routines and keeping us inspired. Keep going.

  4. My time was 8:23 for the first try. Its way tougher then you think. Next
    time I will drop the time and improve on the form as well.

  5. If I were to do this every day in the morning and night with a healthy meal
    will I lose weight with just that challenge ?

  6. What If I do the same exercises but ,instead of starting doing 10 reps in
    the first set, starting with about 7 reps? or should I do easier
    excercises? I´m not a beginner but I can´t do that much yet.

  7. I love this workout!! It’s been a while since I’ve challenged myself like
    this. Make more of these please! 🙂

  8. Always Thanks a million for new clips… BTW, these days, I am looking for
    courses for my parents (above 60). Beginner modification looks reasonable
    to them. do you have any plan to upload clips for elders?

  9. I’m on this workout this weekend!!! I already use your Tabata Method
    workouts, so I know this will help me get me to my goal even faster

  10. 0:07:31

    I’m old and need to get back in athletic shape. This is a good set. I’m
    gonna use this for my boot camp class and my body sculpting class this week.

    Thanks for the idea.

  11. Thanks for the modified steps! I’m not able to jump up on the wall/
    platform yet. I’m progressing though!

  12. Brad, I recent;y have been experiencing joint pain in my knees and ankles.
    Any suggestions on how to fix it so I can go back to high intensity?

Leave a Reply

Your email address will not be published. Required fields are marked *