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6 Minute Fat Loss Workout (BEGINNER | INT | ADVANCED)

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A fat loss workout is often not as effective as it should be because it commits one of two programming sins. The first is scaling the fat burning workouts by time, to match the ability level of the person performing it. The second, is compromising the difficulty level of the exercise selected to make sure everyone can do the workout.

In this video, I’m going to show you a much better way to lose fat by avoiding these two common fat loss workout mistakes. It starts with an explanation on the technique of choosing a workout that is longer for the more advanced users and shorter for the less advanced. The mistake here is that you are compromising the minutes of effort that the person who is likely more in need of the program in the first place, is doing.

Think about it. If you are a beginner you likely have more fat to lose than someone who is more advanced in their training. Making the beginner do only 30 seconds of work versus someone more advanced who may be doing 2 minutes is severely cutting into the amount of seconds of effort that is being put forth by that person. This is going to have the end result of having the beginner do far less work and burn far fewer calories than those performing the work for longer.

The next thing that happens is, those that program fat loss workouts this way, realize that in order for this to be the case they program the same exercise for each. This compromises the level of difficulty of the exercise chosen so that it is still possible for the beginner to do it, while often times not being challenging enough for the more advanced.

Both of these mistakes can be corrected by training in the Shred zone. The new Max Shred program from ATHLEAN-X shows you how to not just match the trainee with an exercise variation that is going to challenge them the most and therefore help them burn more calories, but to ensure everyone is working for the same amount of time.

In this video, I show you a 6 minute fat loss workout that you can do regardless of whether you are a beginner, intermediate or advanced trainee. The key is that everyone is going to perform each of the three rounds listed for 2 minutes at a time. The advanced will try and do the advanced exercises for the entire duration of the 2 minutes. The intermediate will attempt to start with the advanced exercises and then drop down when needed to be able to complete the 2 minutes. The beginners will attempt to do the intermediate exercise for as long as possible before dropping down.

The exercises chosen here are done so to ensure high effort is being exerted. Not just that, but these exercises get more metabolically demanding as they require more muscle groups to participate in order to ensure you do them properly. This results in more caloric burn and more bang from your buck. This means, shorter more intense workouts that burn fat faster.

If you are looking for a program that burns fat faster than anything you have tried, head to and get the Inferno Max Shred program. This fat loss specialty plan will not just help you to lose unwanted body fat but it will not compromise your strength or muscle gains in the process.

For more videos on how to burn fat faster and other fat loss exercises, be sure to subscribe to our channel here on youtube at


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  1. How Much Calories You Burn Doing This Workout

  2. How many calories will this workout burn? Curious

  3. I hit the weights hard on a regular basis, but this, beginner one, destroyed me! Cant wait to see the results after a month or so..

  4. Scaled down for humans from the 10 minute version.

  5. If i do advance level, how many calories would i burn aprox?

  6. Oh my. Just finished the beginners. Definitely kicked my ass.

  7. Approximatevely how many calories can you burn with any level?

  8. Um… does one know when to lvl up to the next and harder version

  9. i’ll join ya man don’t worry

    edit: i joined you

  10. Instructions unclear, learned to break dance instead.

  11. I thank you for this video. I did the six mins intermediates for 1 min and then beginners for the last..I had some more energy left over so I did the beginner version for 6 more mins and was done.. I should've stuck with the beginners first huh?

  12. I think he just turned into a ninja

  13. Careful with that jumping lunges. I did that for a few weeks and got horrific tendinitis in my right knee. Maybe start with lunges without the jumping.

  14. Should i do this everday after weight training or should i do it on specific days?? Plz help

  15. I need something for beginner with bad knee.

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