Fat Blaster Challenge of The Year

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Fat Blaster Challenge of The Year

If you want to burn body fat and lose weight but do not have a lot of time, you are going to love the Fat Blaster Challenge. This routine involves interval training which is a type of physical exertion that consists of bursts of high intensity training combined with periods of low intensity training. The high intensity periods are usually at maximum effort, while the recovery periods involve either complete rest or lower intensity movement.

Fat Blaster Challenge is designed to be performed on either a stationary bike, elliptical or, rower.

NOTE:  The treadmill is not recommended for this routine. It’s very difficult and can be dangerous to move on and off a moving treadmill.

GymBoss is our favorite way to keep up with the intervals.

In order to receive optimal results, perform this workout 3 times a week. Intense intervals have the best results when performed in the morning before breakfast. However, you will see results regardless of when performed. The most often asked question about this routine, “How fast should I go?” The response, “As fast as your feet will take you.”

Check out my step-by-step program designed to Transform Your Body!

What to Do: This Fat Blaster challenge is a total of 30 minutes which includes a 5 minute warm up and 5 minute cool down. Now go blast some fat!


-Warm up for 5 minutes at level 2 or 3
-Place equipment on manual to level 10
-Go as fast and hard as you possibly can for 30 seconds…push hard!
-Rest or go very slow for 10 seconds
-Repeat 30 times (sounds like a lot but it’s actually only 20 minutes)
-Cool down for 5 minutes

NOTE: If you’re able to read a magazine or have a conversation while performing this workout, push harder, a lot harder. If performed correctly your concentration will be 100% on this routine.

This challenge was designed by Gale Compton, a nationally certified fitness instructor.

Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

14 Comments on "Fat Blaster Challenge of The Year"

  1. Tiffany  March 19, 2012

    This is what I'm doing and it WORKS! I'm losing weight fast YAY!

    • Scn20111  March 19, 2012

      Good for you, Tiffany.  What are you using, treadmill, elliptical, etc?

  2. Jmoncel  March 19, 2012

    On a treadmill, do you mean incline at level 10 or a speed of 10 mph?

  3. Sarah  March 19, 2012

    When on a treadmill by the time is slows down it will be time to speed up. any suggestions? 

    • Michelle  March 19, 2012

      I have done sprints like this before and all I do is grab the bars on the side and lift my feet up then place them on the side of the treadmill until time to go again.  When I start again, I lift up again using the side bars and carefully start running.  If you have issues with balance, probably not a good idea.  This works for me.

      • skinnyms  March 19, 2012

        Michelle, The treadmill is not a good choice for this workout. I've found the absolute best is the stationary bike. Thanks!

  4. Scn20111  March 19, 2012

    I'd also like the answers to Sarah and Jmoncel's posts.  Thanks.  FYI, I'm 72.  Is this safe for me, or should I modify?

  5. Hi_sue  March 19, 2012

    I don't think she's refering to the treadmill but the elliptical, bike, rower or stair stepper. I would say improvise the best you can by maybe extend the time a bit to accommodate the time laps?

    • skinnyms  March 19, 2012

      Thanks Sue! Good tips.

  6. Tamara  March 22, 2012

    Is the Fat Blaster instructions included in the Total Body Transformation ebook?  For those who do it, are you using the GymBoss timer?  I don't have any exercise equipment – can it be done without it? I'm 47 and starting from scratch, so I don't want to invest in a lot of equipment that will become clothes hangers – lol! Excited about this, but want to start it right! Thanks for any help and guidance!

    • skinnyms  March 23, 2012

      Tamara, There aren't any Fat Blaster Challenges in the Transformation ebook. What I would recommend is doing a Fat Blaster routine 2-3 times per week…just incorporate into your day. They are only 4 minutes after all! Here's the link: https://skinnyms.com/category/fitness/4-minute-fat… Don't hesitate to ask more questions! 🙂

    • skinnyms  March 31, 2012

      Tamara, Just found your message. The fat blaster workouts are not in the ebook. I use the gymboss for just about every workout as well as running/walking routines. It is not required but you will need something similar or a workout partner to time your fat blaster seconds. Thanks! Hope this answered your questions. 🙂

  7. Cindy  March 19, 2013

    What if you only have a treadmill?

    • Skinny Ms.  March 20, 2013

      Cindy, A treadmill will work, just slow it down for the rest periods.


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