Rev your fat-burning engine with this challenging training session.

Scott Wachter

There’s more than one way to lose weight, but the most effective and efficient fat loss training includes both resistance exercise and interval work, or Energy System Development.

In the routine that follows, you’ll lift weights using “alternating sets,” in which you perform one exercise followed by another and alternate between moves. For instance, you might do a set of squats, rest briefly, and then do a set of rows. You can minimize your rest between sets with this approach because you use different groups of muscles to perform two distinct movements.

Besides limiting fatigue, this strategy allows you to train faster than you would normally, performing typical “straight sets,” in which you do a set of one exercise, rest a couple minutes, and repeat the same movement.

With alternating sets, you maximize how much work you’re able to do in a given time period, a concept known as “work density.” Increasing the density of your training session increases the demand on your metabolic system so you burn more calories, lose fat, and spike your metabolism.


  • Increases metabolism to burn more calories during workout and at rest
  • Improves mobility, stability, and pillar strength
  • Makes you stronger in classic lifts like squats, deadlifts, and chin-ups


45 minutes

Alwyn Cosgrove is renowned for his fat loss training programs and for being a dynamic and educational speaker. He’s the owner of Results Fitness in Santa Clarita, California and the author of The New Rules of Lifting. Learn more at

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Perform this full-body training session two or three times a week, resting at least a day between sessions to give your body time to recover. Stay active on days you don’t train.

Movement Prep


Pillar Strength


Energy System Development

Movements Sets Reps
Perform 9 to 12 minutes of intervals using any piece of cardio equipment you like. Work for 60 seconds at an effort level of about 8-9 out of 10. (So if you’re using a treadmill, you would sprint.) Then you’ll perform “active recovery” (going easy) at about a 4 out of 10 effort level for 2 minutes. (In the treadmill example, this would be a walk.) Perform this 1:2 ratio of work to rest for 9 to 12 minutes. So you’ll do about 3 or 4 bouts of work.


Movements Sets Reps
Stretch and use a foam roll to loosen up while you drink a post-workout shake to accelerate your recovery.

Resistance Training, Cardio, Conditioning, Metabolism, Weight Loss, Energy System Development

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