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
Tags: interval workout music, rapid weight loss, targeted fat loss cardio, warp speed fat loss, workout muse
BJ Great job amazing before and after pics! You have helped me tremendoulsy by taking the time to talk with me and guide me through my own 30 day program! I think I am going to have to give this one a try!
Thanks for sharing and all the great work you do!
BJ where is the link toe the program and music tracks is it available for purchase yet?
I am thinking that your body has experienced an explosion of muscles! HOT STUFF!
great work.
I am going to try this out cos it looks EVIL. One thing, I do not have ropes. So what would you suggest I do instead?
This looks like what I need! What type of eating plan goes along with it for the 30 days?
Hey Coleen,
The eating plan is very intense and requires lot of discipline… but it’s very simple and easy to follow… the focus is on lean proteins, health fats, veggies, and proper carb and calorie cycling.
This plan is best suited for people who are already relatively lean and looking to lose the last 10-20 lbs of stubborn fat… I’d recommend a more basic plan if this is not the case for you.
crank it!
BJ
Hey Carla,
If you a dumbbell or kettlebell, swap in swings instead of the ropes.
They make for killer workouts, enjoy
crank it!
BJ
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Hey Jennifer,
I’ll share the link with you guys tomorrow, I promise… stay tuned
BJ
PS- you killed it the last 30 days, awesome work my friend!
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Hey Coleen,
How close are you to New Berlin?
I’ve got a great bootcamp to refer you to in that area… it will be a better fit
Just let me know!
BJ
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Hey BJ! You look awesome, and this sounds great! Can’t wait to hear about it!
Hahahaha, OMGosh BJ, you really amaze me bro. You are the Kobe Bryant of the fitness industry….way to you look chizeled the heck out!
I’m just trying to get in shape like you Benson, ha ha!
These got me really motivated to not only stay this way year round… but really take it to the next level… bone-dry ripped and jacked at the same time… I’m working on it
You’d kill it with warp speed fat loss Benson, no doubt about it!
crank it!
BJ
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thanks Julie!
it’s fun to push your body to the limits… and the best part is that success breeds more success… the results make you keep wanting more
crank it!
BJ
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Great job!!–i cannot wait to check out the WSFL/WM offer….i love Cosgrove/Mike,on the fence to buy–you may have made up my mind for me!
Jason K.
Great work BJ with the Warp Speed program. I like Alwyn’s and Mike’s material and have been reading Alwyn’s material for some time now. I too am doing Warp Speed and dropped 2% BF in two weeks. My goal has been to drop 8% in 4-6 weeks time and so far have done pretty good even with the holidays. I started using your workout muse with my clients at the gym and they love it. It helps me too keep focused on them. You should offer more single tracks or ones geared to the Warp Speed program. Great exercise material too, love the creativity and I need to put more of that flexibility stuff in my program design.
Great workouts. I’m gonna do these while on vacation in Cuba next week.
db
I will give it a shot….I just saw Ben is putting it down too. Do you have a track 60-120 track…..(In 2min you self destruct)hahahahaha I LOVE it and NEED it bro.
ya benson, the 60-120 tracks come with the package
BJ
Wow BJ, you look great. Really 30 days? You should detail exactly what you did. You might give Tony Horton with P90X a run for his money!
hey Jason,
you sound like the type of guy that would kill it with WSFL
just sent out to the link to our WM newsletter, but here it is just in case:
http://www.warpspeedfatloss.com/workoutmuseonly.php
crank it!
BJ
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nice work Robert!
it’s tough to do during the holidays, but that’s what it’s all about- accomplishing something during a time when few other people can
the mobility work during the active recovery periods is simply awesome… you’ll take your mobility through the roof in 2-4 weeks time!
crank it!
BJ
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thata boy David
crank it!
BJ
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hey amy,
yep 30 days, no joke
I’ll detail my nutrition plan in tomorrow’s newsletter
BJ
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Great workout BJ!! WOW, my legs were buckling with fatigue by the time I was through. Looking forward to better fitness and leaner body. My boot campers will eat this up!!
This is awesome. Did it myself yesterday. A nice way to mix things up. I’d been doing HIIT workouts for awhile but had never thought to follow up with some steady state cardio. 20 minutes with my jump rope is kinda like being back at recess again.
Will you be having more of these “inspired by” workouts? The offer is really great, but I can’t even buy my own books, and they’re only four dollars!
BJ, this looks great and INTENSE! But I cannot do lunges, squats, jumping jacks, or running because of pain and crunching in my left knee. Can you recommend something else I can do?
This looks good but I have more than 20lb to lose – what do you recommend?
Hey Matt,
thanks bro! your campers will love this workout… we all need more mobility work and here’s a great way to sneak it in
crank it!
BJ
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but of course Tracy… that’s that we do over here at WM
crank it!
BJ
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Hey Michelle,
Almost all anterior knee pain stems from limited ankle and hip mobility and scarring and knotting in the calves and quad/hip flexor area.
First thing I’d recommend is lots of ankle and quad/hip mobility work plus lots of self-massage to break up scar tissue in your front/outer/inner thighs and hips.
Start with stationary movements like assisted split squats (elevate your front foot to take pressure off of your knee) and assisted squats or wall sits. Also, lateral squats and lunges may be a go since they tend to stress the knees less.
Lastly, focus more hip-dominant movements like hip extensions and deadlifts that work your glutes and hamstrings and put less stress on the knees.
Honestly, since you have knee pain and crepitus (crunching) you most likely have substantial cartilage wear/arthritis, but rope workouts will allow you to have a killer low impact workout to get the job done… stay tuned for my next blog post
crank it!
BJ
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what’s your current routine Andy?
once I know this, I can make a better recommendation
BJ
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Hi BJ,
Currently I do 15min high intensity resistance (from Fit Yummy Mummy) and then 15min of cardio Workout Muse HIIT, three times a week. Does this help? Thanks for your input!
Hey Andy,
Nice to have an FYMer on our blog… Holly is the best
Another option if you’re trying accelerate stubborn fat loss is this:
M,W,F- 20 minutes circuit training + 20-minutes steady state
T,TH,SAT- 20 minutes cardio interval training + 20-minutes steady state
this allows you to get a lot more training volume without impairing recovery while eating up the fat in your blood stream that’s released following HIIT and circuit training
does this make sense?
crank it!
BJ
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Thanks BJ – I’ll give it a go!