Quickie Fatloss Workout – Squats, Push-ups and Planks

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by Noel Chelliah · 3 comments

No time for a workout today? Not to worry – I’ve got you covered! Remember to watch the video below until the end (it’s just 2minutes) for a glimpse of my favourite workout shoe at the moment. ;)

Here’s a circuit you can do when you’re really short on time. The Bosu Balance Trainer is optional – it’s function here is to create instability (and thus makes the push-ups and plank more challenging).

A- Bodyweight Squats - 40 reps (feel free to regress to 20 or 30 reps)
B- Traveling Push-ups - 12 reps (Can also be done on a medicine ball – FUN but much harder!)
C- Plank - As long as possible (watch my facial expressions as I struggle in the video… lol)

*Click PLAY and start burning fat!

Rest for 30-60 seconds max and repeat for a total of 5 rounds.


REMEMBER: The faster you move, the higher the intensity, the more fat you’ll burn, and the more you will get out of this circuit.

Now, give yourself a pat on the back for a job well done.

Burn fat and improve fitness in less time,
Noel Chelliah

P.S. Have you heard about the DailyMuscle 1 Million Mission?

1 Million Mission

About the author

Noel Chelliah Noel Chelliah, ACE-LWMC, ACE-CPT, Pn1, is Malaysia's Top Transformation Expert. In 2012, he became the first Malaysian to hold the highly sought-after Precision Nutrition Level 1 Coaching certification. No stranger to being overweight, Noel has gone through a life-changing transformation himself, from fat, to fit. In 2012, Noel Chelliah established fitness history in Malaysia for winning the 2012 AFC Presenter Idol at the Asia Fitness Convention. Noel also serves as a Wellness Creative Consultant to numerous corporate organizations in the country. In his spare time, Noel serves the community with various programs that promote a healthier lifestyle, and enjoys playing with his dogs. Click here to read Noel's full bio.

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{ 3 comments… read them below or add one }

Sports Supplements June 26, 2014 at 9:44 pm

Good read Noel. This is a full speed, full burn workout indeed.


itcertificationsonline.shutterfly.com May 17, 2014 at 2:47 pm

I wanted to thank you for this good read!! I definitely enjoyed every little bit of it.
I have you book marked to check out new things you post…


suplementos alimenticios December 11, 2013 at 3:00 am

No he sido capaz de encontrar este tipo de información a través de los motores de búsqueda e Internet. Ha sido increíblemente informativo de leer tu blog y voy a recomendarlo a otro compañero también.


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