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15 Minute Bodyweight Fat Burning Workout (Men Over 40)

50-Year-Old Funk Roberts takes you through an advanced bodyweight fat burning workout for men over 40 to help you burn fat during and after you are finished while building lean muscle. This is a great bodyweight fat burning workout.

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Alpha Shred Afterburn Workout

Perform each exercise for 30 seconds of work followed by 15 seconds rest one after the other. Once you are done all 5 exercises, rest for 1 minute and repeat for 3 TOTAL rounds = 15 Minutes

Exercise List
1. Push Up Shoulder Taps – Upper Body (Chest, Shoulders, Triceps, Core)
2. Alternating Side Lunges to Squats – Legs (Quads, Hamstrings, Adductors, Abductors)
3. Mountain Climbers – (Cardio, Upper Body, Core, Abs)
4. Kick Ups (Full Body, Explosive, Core, Triceps, Back, Shoulders)
5. Burpees (Total Body)

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This workout is focused on helping you build muscle and burn fat.

The combination of these exercises and this short metabolic protocol will invoke what is called the “afterburn effect” or officially known as Excess Post-exercise Oxygen Consumption (EPOC).

There was a study that had participants cycle at high intensity for 45 minutes, who burned more calories 14 hours after the exercise was done. (1)

The good news is that you don’t have to work out for a long time to stimulate the same past workout calories burning effect according to another study (3)

That’s why a workout like the Alpha Shred circuit that I took you through today is a perfect, short metabolic workout that will help you burn fat and also build lean muscle.

You can use workouts like this 3 days per week on non-consecutive days to get the best results, specifically for men over the age of 40.

Try this bodyweight only workout today to help you stimulate EPOC, lose fat, increase lean muscle and get into amazing shape anywhere, anytime

Get It Done

Funk

References
1. Knab AM, Shanely RA, Corbin KD. Medicine and science in sports and exercise, 2012, Mar.;43(9):1530-0315
2. Effect of exercise intensity on post-exercise oxygen consumption and heart rate recovery. Mann TN, Webster C, Lamberts RP. European journal of applied physiology, 2014, May.;114(9):1439-6327.

WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. ALWAYS WARM UP PRIOR AND STRETCH AFTER YOUR WORKOUT SESSIONS

23 Replies to “15 Minute Bodyweight Fat Burning Workout (Men Over 40)”

  5. I Will do this one for four rounds and see if I Will survive😅 Excellent workouts you share. Keep up the good work!

  6. love all the workouts you post! I see this is listed as 15 minutes. Is it supposed to say 5 minutes or to be done in rounds? Thanks

  11. Great wee workouts I usually do two or three sets. I’ve a shoulder injury and it just suits me. I’ve been doing them six’s morning a week with this lock down. I might not go back to the gym I can train on my own. Great work outs funk 😎👍🤜🤛✋👊

  12. I'm 34 but this workout feels very effective. Really good set of moves. One question: How often a week should I do this?

  13. Funk Roberts, You are fantastic! You are an excellent instructor. Thank you.

  14. Love the workout! It's supposed to be a 15 minute workout but the video is just over 6.
    is this video for the first round? Is there a stretch or intro that should be done? Thanks for the videos!

  16. Hey coach! I love this workout. I hit the like button but forgot to leave a comment. I have been doing this workout for the past 3 months. Happy New Year!

  19. 1. Push up Shoulder Tap
    2. Alternating Side Lunge to Squat
    3. Mountain Climbers
    4. Kick Ups
    5. Burpees
    You're most welcome

  20. pushups leave me out. cant do a pushup. never could even when I was younger. Im over 55. nothing simple about pushups when u cant do them. I have lots of arthritis pain in my hands and wrists.

  23. I'm a 57 YO female trainer who has found your workouts and am really challenged by them. I'm using them with my clients and group fitness classes. Thanks so much.

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