How To Burn A Tonne Of Calories In Just 30 Minutes

Today I wanted to help you out a bit.

Strap yourself in

Its a bit of a long one

But by the end of this blog post, you’ll know exactly what to do at the gym to burn the most calories


In my previous email I’ve given you a lot of information on nutrition, weight loss and having the right mindset to maintain your losses.

Despite the difficulty people face when trying to lose weight, the actual process of losing weight is very simple.

You might disagree, but notice I used the word “simple”.

It is in fact simple, but that doesn’t mean it’s easy.

The very basics of weight loss are as simple as this:

– Determine how many calories your body needs to lose weight effectively

– Exercise in a way that you enjoy and that gives the most calorie burn for your effort

– Make sure you are meeting those calorie needs and not exceeding them and most importantly, be consistent with it.

It really is that simple.

Now of course, it takes a lot of work to learn and understand how to do this and how to overcome the obstacles you face along the way.

I’ve actually given you many of these tools in previous articles.

And of course

Our members can access all the top secret stuff, here

So today I’m going to discuss the one point that I haven’t previously mentioned much.


I will say, that along with 3-4 workouts per week, you should always maintain an active lifestyle.

Walk when possible and try to keep moving during day to day activities, this will make losing weight so much easier.

But when it comes to actual “training”, going into a gym and doing something, most people are unsure what to do.

Whole books have been written on this, but it’s my job to cut through the bulk and give you the good stuff.

So that’s what I’m going to do.

Let’s imagine you’ve just walked into a gym, what should you do now?

First, you always warm up. I wont go into detail on that today, but get your heart rate up and mobilise your joints.

Next, you’re going to think about your goal.

In this case were talking about weight loss or fat burning.

We want to burn the most amount of calories with the least effort.

So, there are two ways of doing that.

1/ High Intensity Interval training

Working for a short period of time at a pace where you cannot hold a conversation.

Elevating your heart rate while you work and then allowing it to drop again during your rest period.

An example of this could be sprint cycling on a stationary bike.
You may choose to cycle at a steady pace for 30 seconds followed immediately by a 30 second sprint.

This form of training will cause your body to burn more calories for the rest of the day, even once you’ve left the gym.

2/ Compound exercises

We all have muscles of varying sizes.

Just like a car, the smaller muscles require less energy to move than the bigger ones.

That energy comes in the form of calories.

So you’ll use up significantly more calories working the large muscles in your legs than you would from doing bicep curls.

Understand? Good!

Now imagine if you could use more than one large muscle group, you’d burn even more calories wouldn’t you?

Well, that is exactly what a compound exercise does.

It involves more than one muscle group.

A bench press will involve your chest and your triceps.

A deadlift will work all of the muscles in your legs, arms and back.

This will allow you to start burning huge amounts of calories.

But we can better that again.

We can combine the two forms and create a high intensity compound exercise.

This not only elevates heart rate but it also works all of the big muscle groups in your body.

Were talking exercises such as burpees, kettlebell swing, snatch, squat to press and so on.

Using this type of training you can start to get results with much briefer trips to the gym.

These sessions will last maybe 30 minutes

Our LEAN365 members get 47 of these workouts in our members area

And on your way home you’ll be burning a lot more calories than the guy who has spent the last hour wandering around the gym on his phone.

Give it a go.

If you want to get the most reward for your efforts, you must train smart.

And feel free to let me know how you get on.

Ian Archer
Bushido Fitness