Nope. It’s not riding an exercise bike or painfully slaving away at an hour of walking on an incline treadmill – and no matter what the “bro” at the gym tells you, it’s definitely not using light weights to “burn” striations and definition into your muscles.

When it comes to losing weight (more specifically body fat) fast, while staying jacked and maintaining all the muscle mass you’ve worked so hard to put on, there is one KING exercise (as long as you are eating properly and getting enough sleep).

Check out today’s video to see if you’re already doing it:

Video Summary:

  • Weight Training: Make sure you keep lifting heavy, especially when looking to lose body fat. It will help you maintain the hard-earned muscle mass you’ve put on over the last few months or even years.
  • Steady state cardio (treadmill, elliptical, stationary bike) has it’s place, but we’re looking to lose fat quickly, you should be focusing on some form of HIIT (high intensity interval training) – more importantly Sprints.
    • A couple different ways you can incorporate sprints into your program:
      • Doing sprint workouts on your off days from training at the local track (sprint the straight-away, walk the bend).
      • Sprinting in between sets of your weight training/lifting days.
  • If you can’t run during your lifting days you could always use the “sprint” term and apply it to another total body or conditioning exercise
    • Kettlebell swings
    • Battling rope
    • Kettlebell cleans
    • Jump rope


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