Try the following workouts 2-3 times per week to take care of conditioning, support fitness, and assist in fat loss. I say assist as fat loss is at least 60% diet so don’t think you can out run a donut! Get your diet in check and follow the tips in this article: Why you must optimize Leptin for rapid fat loss and hormone optimization
Workout #1: Sprinting
After a a few warm-up runs at moderate intensity, execute six all out 50 yard sprints. Add an extra sprint every two weeks until you are up to ten sprints.
Workout #2: Double Kettlebell Swings
After doing a few warm-up sets, complete six set of fifteen repetitions to chest level with one-minute breaks in between sets. You can do double swings outside the feet or inside the feet. Add a set every two weeks until you are up to ten sets of fifteen.
Workout #3: Hindu Squats
Complete six sets of 25 at a rapid but controlled pace. In other words no sloppy form at all. Follow the technique tips in the clip below. Take one-minute breaks in between each set. Work up to ten sets of 25.
Workout #4: Circuit Training
Complete five roudns of the following:
Hindu Pushups 1×25
Renegade Kettlebell Row 1×8 each side
Hindu Squats 1×25
One-arm Kettlebell Swing 1×15 each side
Hanging Leg Raise 1×8
Take 45 second breaks in between each exercise and 90 second breaks between each round. Increase reps and or decrease breaks to ramp up intensity.
Workout #5: High Octane Cardio
1 minute of jump rope work followed immediately by 15 kettlebell swings each side. Repeat for 10 rounds with one-minute breaks in between each round.