Fat Burning Furnace – Full Body Workout

by Marianne  - January 28, 2010

Hi everyone,
This workout is very intense because it’s non-stop for 15mins and the exercises are all really explosive and cardiovascular. I like to try and keep my workouts to 30mins or less because I hate spending ages in the gym.  It may not seem like much but if you keep your workouts short, intensive and put in maximum effort you will get the same results, if not better, than spending 45-60mins on the treadmill or cross trainer.

Another benefit of incorporating these types of workouts into your routine is that they are very dynamic and therefore call for a lot more technique and stability from other muscle groups that maybe aren’t being directly exercised. So you’re workouts become more efficient. By performing high intensity, full body workouts you stand to burn more calories, not just during the workout, but for hours after. Your body becomes a “Fat Burning Furnace” 🙂


The workout.

Complete as many rounds of the following 5 exercises in 15mins. I completed 5 full rounds and 1/4 of of the 6th round:

  1. Burpees x 10reps
  2. Medicine Ball Slams x 10reps
  3. Lunge Jumps x 20reps
  4. Explosive Push-ups x 5reps
  5. Hanging Leg/Knee Raises x 5reps

Let me know what you think and tune in tomorrow for another workout.



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    1. You can still eat too much good foods, so you have to think more in terms of total calories in verses calories out to lose weight. If you want that weight to be fat, you will need to ensure you are resistance training. This will be a great starting point 🙂

  1. Hi Marianne.

    I did this one as I only really wanted a short one today. Certainly wasn’t an easy one, although now I’m doing your workouts bodyweight seems like a bit of a break! 🙂

    My medicine ball is an old football filled with sand and weighs about 9kg. I was a bit apprehensive about slamming it into the ground as it may have split, so I filled a builders’ drag bag unp with empty feed sacks to soften the blow and it worked fine!

    Also, I have my extra weights and my son welded me a T-shaped bar that I can add discs to so I can perform KB swings much more smoothly. No excuses for me now! LOL 🙂 Thanks as always for this great site.

  2. I’ll try this routine, looks promising. by the way long does this routine need to be done to see results?

    and btw,
    your beautiful I enjoyed watching you do the workout.
    looking forward for more post.

  3. Hi Marianne,
    decided to do a little myomy classic today..lol. This one wiped me out, not to proud to admit. I got through 4 rounds full and was midway through my slam ball. The burpees slowed me down. Don’t know why, but I’ve kind of went a bit backwards flexibility wise through the hips and hamstrings. My burpees were ugly, and slow. My knee raises were good though, was happy with those, but I need to work harder on my mobility.
    Great workout!

  4. Hi Marianne, Love the site! I totally get what you’re doing.

    There is no better way of fat loss than to eat balanced foods and a nutritious diet. Indulge yourself into activities that will allow you to sweat. Do cardio exercises or try running, jogging or walking. There are just so many things that you can do to encourage fat loss. Weight training has the ability to increase lean muscle mass as well as your metabolic rate. This means that you can burn fat even when you are resting. Keep up the good work.

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