When it comes to fat loss, you’ve probably heard a lot about intensity.
But density—intensity’s evil cousin—will help you maximise your results.
Density describes how much work you’ll accomplish in a given period of time. The more work you do in the same number of minutes, the more fat you’ll demolish and the greater your metabolic boost.
Take the workout shown in the video above. I call it the Dumbbell Density Doomsday. It only consists of 4 movements, but it packs as much work as possible into it and works your entire body for a non-stop kilojoule burn.
I strategically ordered the exercises so that you alternate between a lower-body movement and an upper-body movement. While one body part works, the other one recovers.
This protocol allows you to work continuously for the whole workout (and keep your intensity level through the roof) without ever taking a break.
Perform the following movements as a circuit, moving from one exercise to the next without resting. Do as many rounds as possible in 10-30 minutes.
1. Walking dumbbell lunges, 25m
2. Dumbbell push-ups, 10 reps
3. Backward walking dumbbell lunges, 25m
4. Dumbbell push-up rows, 10 reps