Fat Burning Machine – Get Me Lean!

by Marianne  - February 28, 2010

Hi everyone,

I bought a Gymboss Interval Timer, which is the best piece of equipment to use for my workouts, as it’s has really helped me to accelerate my fat burning efforts! Because it controls the timing and pace throughout the workout it allows me to be fully committed to put in maximum effort from start to finish, just genius!

This workout does what it says, it will provide the intensity to get me lean.  It is High Intensity Interval Training (HIIT), 45 secs max effort followed by 15 secs rest for 2 intervals per exercise, and 8 exercises.  So the beauty of this workout is that it’s 16mins long.  You’ll see from the video that it’s not easy by any means, but it’s over before you know it – that’s my ideal workout.

The Workout

The Gymboss Interval Timer can also be a stop watch. You can set the intervals for different times depending on the workout.  I’m just so happy I got it because I’ve found I probably rest too long between exercises in my other workouts, so I will definitely be including more HIIT into my workouts.

As I said this workout requires 2 intervals to be set on your timer (start with the rest period as you then have time to set up for the first exercise).  Set 15 secs rest, 45 secs effort and set it for 16 cycles.  Each exercise will be performed twice and try and write down how many reps you manage in the 45 seconds in order to measure your progress.

The 8 exercises  (and the reps I managed) are:

  1. Squat down, Pistol up (8 – 6)
  2. Skipping High Knees (56 – 45)
  3. Elevated Push ups (16 – 12)
  4. Dynamic Squats (28 – 24)
  5. Reverse Lunge with Kick up (Right Side) (17 -16)
  6. Reverse Lunge with Kick up (Left Side) (18 -17)
  7. Exercise Ball Pike (14 – 9)
  8. Side Squat Jumps (16 – 12)

Hope you enjoy this workout as much as me.  See you next time



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  1. ps- the notceable difference in your upper body strength from last February to now is a testimony to the effectiveness of what you’re teaching…way to go!

    1. It sure is, and I am chuffed that it shows 🙂 Had a great strength day today that I have written about on the forum.


      PS Just think were you will be in 6 months time 😀

  2. Hi Marianne….browsing through old workouts that I hadn’t seen, and this one caught my eye..question…can the squat down/pistol up be done as a box squat? You had recommended the box to help with regular squats and the results were, for me, dramatic..if not, could you recommend a substitute? or should I just man-up, and fall over..lol

    1. Yes John, that’s exactly what I would say to do 🙂 You may find the pistols without the box a little difficult due to your flexibility issues, especially the ankle and the opposit hamstring, but you can give them a try. Just watch your knees though, as they can be an issue with pistols for some reason. I had knee pain when I did them. I haven’t done them since. The box version should be fine though 🙂

  3. What is the length and style of jump rope you are using? All of the ones I find are 9 ft. long. I am only 5 foot 2 and they appear to be too long.

  4. Hello Marianne,

    I’m a Canadian fan of your site and work! Thanks for all the inspiration and challenge. I check in regularly. You have a great presence for making these intense workouts serious yet attainable. Keep it up! I have a question – what’s the secret to learning the pistol squat? I’d so love to put work into learning this move. Grateful for your time.

    1. Hey Lisa, Welcome 🙂

      The pistol was and still remains one of my nemises lol. The move itself is all about confidence, flexibility, stability and strength. To master it you need a lot of patience and determination – oh and strong knees!

      The advice I have on progressing from a partial single leg squat is to use a chair or platform behind you and gradually lower the height until you build up strength. With me and many people the problem with the pistol is not the grounded leg, but the hovering leg and its flexibility. Keeping this leg out in front is difficult if you have tight hamstrings and tight hip flexors. One way to overcome this problem, is to actually stand on a platform and leg your other leg hang off. Without needing to hold it up, you can perform the pistol in more comfort. I used this technique in my workout “Ultimate Leg Workout”:

      In “Fat Burning Machine” workout at the top of this page, I used another progression technique, which is a reverse pistol, from a squat down, and then pistol up.

      Lastly, one thing I found most challenging was the confidence to sit back on one leg. Let go of the fear and never let the frustration get to you, it makes such a difference if you just have fun with it.

      As you can see I like my long-winded answers, I just hope it actually answers your question.

      Anyway, good luck with the progressions, let me know how you get on 🙂


    1. Hi Aaron, this type of workout can be done as often as you like. For fat burning it is best to use a fast paced HIIT workout first thing in the morning before breakfast. Either that, or use it as your post-resistance cardio. I would do similar workouts 5 times a week.

      Hope this helps.

  5. Hi Marianne Great site!
    I finished this workout today. I did 15/45 intervals and 6 rounds for each excer. That was hard. I love cardio/body weight workouts.

    1. Hi, that sounds like a tough workout, 6 rounds per exercise, I’d be dead by the end of that – well done! Great adaptation though.


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