12 Minute Density Training: Ultimate Fat Loss

12 Min Density Training: Ultimate Fat Loss

By Antony Brown

Body and Mind Fitness Personal Training


1 Min per Exercise

3 Exercises

4-5 Rounds/Sets

For the circuit you will typically use one upper body exercise, one lower body exercise and an additional one to complement the other two movements. For example and pulling exercise works well with a push and a squat variation.

1) Pull up
2) Clean and push press
3) Front Squat


Note that these exercises can be done with minimum of space, for clean and front squats I like to use kettlebells as this minimises space but you can also use a barbell or dumbbells easily.

Remember you will do each exercise for one minute moving to the next exercise each minute. Repeating the circuit 4 times progressing to 5 within the coming weeks.

Work on 50% rep max rule for example if you can do 10 pull ups your aim is to complete 5 within the 1 minute. Once you complete your 5 you can use the rest of the minute as rest period then move on to the next exercise.

If using kettlebells try using the same size kettlebells for cleans and squats some completing the same load for each exercise. Use this protocol regardless to if your using barbells or dumbbells additionally.

The main reason to start with a conservative number is to promote good technique and full range of movement. No CRAP!


To start with you will be able to complete the rep count within the first 20-30secs however as the circuit progresses you will fatigue at a greater rate thus providing you to increase your metabolic rate! Which means burning more FAT!!

If you cat keep maintaining the prescribed reps count drop a rep or too so to maintain perfect form. As long as your nutritional regime is on track any good coach will tell you that improving work load and intensity will have huge effects of body composition. Unless you fill your body with Crap!

To progess you can increase the load i.e. weight or increase the duration so have a 5th round the choice is yours.

For the second circuit I tend to prefer a non or low load circuit which consists usually of bodyweight exercises.

1) trx push ups
2) Lateral lunge
3) Trx/ barbell inverted row

Use all the same rules as previously stated

Other combos that can be used

1) single leg Romanian deadlift
2) DB Bench press
3) DB Row

1) Glute ham raises
2) Lat pulldown
3) Bulgarian split squat

1) Judo push ups
2) KB Swings
3) Woodchops

1) Single leg squat
2) Ab Wheel roll out
3) Cable Row

1) Farmers Walk
2) Dips
3) Burpees



If you have the equipment available then sandbags, sleds, ropes, chains all have a place and are great tools while also being relatively passive on the joints. I have a number of clients who suffer from knee and hip pain who all excel in this type of training with maximal results occurring!

Good Luck and Train Hard!

For more info visit www.bodyandmindmanchester.com or call 07930875851

Antony Brown