Lose weight fast! The ultimate weight loss fitness challenge

Lose weight fast! The ultimate weight loss fitness challenge



This weight loss challenge is intended to get your heart pumping and your body toned - fast! It's based on the popular 500 rep challenge you can find elsewhere on the site, but with lower weights to get you started. You can move up to the heavier 500 rep version once this challenge starts to be too easy.

The idea of this challenge is it helps you lose weight in a good way by working all the major muscles in your body, including your heart, to raise your metabolism and keep burning fat long after the workout is finished. Do this weight loss workout 3 or more times per week and watch your body transform in a way that you'll never achieve by doing plodding cardio exercise.

If you are overweight and not used to exercise, the usual precautions apply - consult a health professional before embarking on any new exercise programme.

Whoever you are, make sure you warm up with at least 10mins of light-medium intensity cardio before you start, remember to stretch, then do the challenge and warm down afterwards.

So here it is: 10 exercises, 50 reps of each! An incredible challenge and a fantastic way to complete an all-body weight loss, body toning circuit! The clock starts when you start the first exercise, and stops when you complete the last rep of the last exercise. Resting is not an option if you want to achieve a good time!

1 rule - you have to complete all 50 reps of an exercise before you move onto the next one! Use proper form, and lift the weights stated below.

The Exercises...

Thrusters @ 25kg (men) @ 10kg (women)

Deadlifts @ 25kg (men) @ 15kg (women)





Squats @ 25kg (men) @ 15kg (women)





Press Ups (men and women, use your knees if you can't do full press ups)

Sit Ups (men and women)

Sumo Deadlift High Pull @ 25kg (men) @ 10kg (women)




Military Press @ 10kg (men) @ 5kg (women - use dumbells if neccessary)





Lunges @ 15kg (men and women)





Cable Row @ 25kg (men) @ 15kg (women)





Power Cleans @ 20kg (men) @ 10kg (women)





There are various tactics with this workout - you can break each 50 into smaller sets (5 x 10 etc) or you can do as many as you can and hope you don't fatigue too quickly!

Remember, the idea of the Weight loss challenge is not to do it once and sit back feeling great about your score - do it AT LEAST 3 times a week and watch your time (and weight) plummet as your body tones!

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