30 Minute Fat Loss Pyramid & Sprints Workout

30 Minute Fat Loss Pyramid & Sprints Workout

When it comes to fat loss and results I really don’t like steady state cardio.

At my gym HeavyWeights Training Center we have NO cardio machines that you plug in.  We have an airdyne and some rowers but my “cardio” is usually based around lifting weights, pyramids, sleds, finishers, sled finishers and sprinting.

A lot of people don’t understand how we do it so here is a sample workout of my student Ashley today in our 30 minute Personal Coaching session.

When I design my programs and workouts the goal is to keep them as SIMPLE AS POSSIBLE.  Not complicated.

Everything is always based around squats, deadlifts, swings, a push, a pull, a weighted carry, a sprint etc.

Basics, basics, basics.

We started her workout with a simple pyramid with 3 exercises.

A pyramid is very simple.  You pick an exercise or exercises, pair them together, pick a starting # of reps then start your countdown.

So today’s workout for Ashley was

=> 95 lb. Back Squat

=> Push Up On Rogue Parallel Bars

=> 44 lb Kettlebell Swing


The workout goes like this.

10 Reps of back squats.

Rest as needed.

10 Reps of push ups.

Rest as needed

10 Kettlebell Swings

You would repeat this again next set with 9 reps, then 8 reps, then 7 reps…all the way down to 1 rep.

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I always say hat one of the best forms of “Cardio” is to Lift Weights Faster :).

Ashley finished this in 25 minutes then I had her finish up with 3 seets of line sprints with 20 seconds rest.

In 30 minutes she got a ton of work done

55 Squats with 95 lbs

55 Push Ups

55 Swings with a 44 lb bell

3 Line Sprints


As you can see that is a LOT of work in a short period of time.

It’s FAR more effective than doing a 30 minutes on a stair master or bike.  As well the EPOC (excessive post oxygen consumption) after these types of strength pyramids is crazy.

Most people think they need 2 hours to get a workout in, I can guaranteed you that 20-30 minutes when don’t properly is plenty.

I hope this blog helped you and look for more pyramid and sprint workouts coming your way soon.

For some intense workouts checkout my finisher and pyramid workouts here.

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