High intensity interval training is one of the best ways to turbo charge ab fatloss and when you combine intense intervals with extreme fat loss cardio exercises you can get flat abs even faster, tone your entire body, and boost endurance to a whole other level! Sounds too good to be true? It isn’t you just have to be willing to go outside your comfort zone and get more extreme with your fat loss workouts. This type of workout is not for everybody but it works fast for those willing to get extreme!

Be Prone to Blast More Fat: Literally, in order to burn more fat, flatten your abs faster and tone your entire body you need to include more prone cardio exercises in your fatloss workouts. Mountain runners, mountain climbers, burpees, bench jumps, and plank knee ins work your abs 10 times harder and force your body to blast more fat and calories. They also challenge your entire upper body so you get lean toned arms too. The video here features 3 of these cardio exercises but there are dozens more that you can try if you’re willing to get a little extreme.

Use Your Workout Time Wisely: Traditional high intensity interval training is very basic, you train at a moderate intensity for 1-5 minutes then add a high intensity interval for 30-60 seconds and repeat. This works well for people who are new to interval training but like all exercise your body eventually adapts to this and needs progression to more challenging levels to continue getting great fat loss results.

So instead of the traditional 5:1 ratio or 2:1 ratio of moderate intensity to high intensity try reversing the ratio so your high intensity intervals are longer than your rest periods. The tabata protocol is a perfect example of this more extreme type of interval training and involves high intensity work for 20 seconds and then moderate intensity work for 10 seconds. The extreme fat loss workouts in the videos both use this ratio with all four exercises. Try it to see just how much more intense this type of training is and you’ll understand why this speeds up fat loss better than more or longer traditional cardio workouts.

Plug In to The Fatloss Workout Matrix: If you want extreme fat loss you must be willing to mix up your cardio exercises as much as possible and the easiest way to do that is to use a matrix to plug in different variations of each exercises at each workout or at least the instant you start to feel that any cardio exercises are getting slightly easy. In the first extreme fatloss workouts video here I’m going through a circuit that includes:

mountain runners with towels 20 seconds work 10 seconds rest
kettlebell swings 20 seconds work 10 seconds rest
lateral leaps with medicine ball 20 seconds work 10 seconds rest
bench lateral jumps 20 seconds work 10 seconds rest
suspension trainer diagonal knee tucks 20 seconds work 10 seconds rest

These exercises started feeling less challenging after about 3 workouts so I kept one the same but plugged in more challenging ones the following week including: suspension trainer mountain runners, suspension trainer lateral leaps, and alternating sandbell swings. Watch the second video to see the difference. Incorporating the workout matrix guarantees extreme fat loss and flat abs in record time.

Burn more fat and get flat abs faster with Bob Harpers extreme fat loss workout Ultimate Cardio Body