Over the last 4 weeks I have been doing the Warp Speed Fat Loss Program… the results have been awesome.

Warp Speed Fat Loss (WSFL) is a rapid weight loss program designed by 2 of the leading fitness professionals in the world: Alwyn Cosgrove and Mike Roussell.

WSFL is essentially an integrated 30-day training and nutrition plan to burn fat and lose weight as fast as humanly possible. It literally tells you EXACTLY what to eat and how to train for 30 straight days… pretty cool stuff.

One of the reasons I decided to do the program is that Alwyn and Mike asked us over Workout Muse to design custom interval workout music tracks for their WSFL system… so it got me all jacked up and ready for another challenge!

Plus, Mike and Alwyn put together a special offer to our WM list, and I always try a program before I promote it to make sure it’s the real deal

Take a look at my before and after pics from the last 30 days:

There are 6 workouts per week as outlined below:

M,W,F- Strength Training and Metabolic Circuit Training- 45 minutes total

T, TH, SAT- Targeted Fat Loss Cardio- 45 minutes total

For the targeted fat loss cardio workouts, first you do 60-120 cardio intervals for 6 total rounds and then you take a 5 minute rest.

5-minutes following HIIT, your body releases stored triglycerides into your bloodstream making it the perfect time to do 20-minutes of some low to moderate intensity steady-state cardio to eat that fat up before it gets re-deposited (especially your stubborn fat areas- think abs and lower back for guys and hips/thighs for women).

I have outlined 6 different 60-120 workouts for you below. Notice how instead of doing traditional cardio during the active recovery periods, I used mobility movements to add some more function to my workouts. The result is an incredible cardio workout that leaves you feeling super loose and rejuvenated!

SIX Warp Speed Targeted Fat Loss Cardio 60-120 Workouts

You have the option of performing one of the following exercise combinations for all 6 rounds or perform each of the 6 exercise combinations for 1 round each for 6 total rounds:

1- Max Effort: Ropes Reverse Lunges + Waves, Active Recovery: Squat to Stands

2- Max Effort: Alternating 1-Arm Swings, Active Recovery: Reverse Lunges

3- Max Effort: SB Running Push-ups, Active Recovery:  Lateral Lunges

4- Max Effort: Squat + Squat Jump Combo, Active Recovery: Rotational Lunges

5- Max Effort: Lunge + Split Jump Combo, Active Recovery: SLDL

6- Max Effort: Alternating Single-Leg Vertical Jumps, Active Recovery: Calf-Hamstring Push-up

I would even typically do a moderate intensity mobility circuit in 50-10 format for my 20-minute steady-state as well since it can be a bit boring to just run in place for 20-minutes (don’t forget I live up in the frozen tundra).

Stay tuned tomorrow for more killer Warp Speed Fat Loss Workouts and a very special offer on how you too can get some Warp Speed Fat Loss before the New Year… however this is only for people looking to lose that last 10-20 lbs of stubborn fat that’s holding back their sexy

Crank it!
BJ

PS- please feel free to post any questions about the WSFL system below as a comment to this blog post so I can answer them here