How Pro Athletes Lose Fat (DETAILED WORKOUT!)

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Losing fat is one of the easiest yet hardest things to do when trying to get in shape. We all know what needs to be done but we don’t have the discipline to do it. In this video, I’m going to show you how pro athletes lose fat with a detailed fat burning workout that you can do and actually find fun at the same time.

We are changing the scenery and heading out to the baseball diamond for this base running fat loss workout. This revolves around the concept of high intensity interval training (HIIT) and how it can be used to dramatically raise the bar on your fat loss efforts. Here is the detailed workout for what you need to do.

Begin by sprinting a straight single down to first base. You are going to be covering 30 yards on each rep and will have your walk back to home plate as your rest period between sprints. Perform 4 of these before moving onto the next segment of this fat burning workout. Next up is the double. You want to run three doubles, and be sure to also run three scores from second base as well.

Each of these will involve more coordination and stamina as you negotiate the turns from first to second and then again from second to home. The effort level that you apply here should be as high as you possibly can without risking your safety around the turns of course. When you increase your workout intensity you dramatically increase the caloric burn that you experience when compared to a slower, more deliberate workout pace.

Next up you want to run three triples. Once again, these are even more intense than the doubles as you have to cover more ground and negotiate more turns. Before quitting however, you want to run 2 tags from 3rd base, which is a great running move that involves a quick change of direction between third and home and then back to third and home again. Master this move with maximum quickness and you will be working on much more than just fat loss.

Finally, bring it home with the inside the park homerun. This is grueling especially after completing the earlier segments of this fat burning workout. Try and run as fast as you can around all of the bases and resist the urge to slow down simply because your lungs are burning or your legs feel uncomfortable.

Meantime, if you like these athletic based conditioning workouts that are designed to help you with your fat loss then head to and get the complete ATHLEAN-X Training System. Train like a pro athlete and start seeing your fat melt away as you push yourself to all new levels of intensity and fat loss with the program.

For more youtube videos on how to get ripped, lose fat and complete fat burning workouts you can do at home, be sure to subscribe to our channel here on youtube at

Become a New Healthier You With This Helpful Information

Getting started with a fitness schedule can be a tough move. Many people have periods of time if they are training and working out then one thing tosses them off of, an accident, an unsatisfactory feeling or even a hectic time at the office. Right after the split, it’s tough to get going once more. Still others have in no way started a fitness schedule. This short article provides some suggestions to get going on a fitness schedule.

When seeking your workout goals, you should always make sure that the table is just not too hard when performing table presses. If the table is just too hard, it can cause T4 issue. This is where your thoracic spine gets misaligned, along with your left arm is vulnerable. As a result, before you decide to raise, you should try to feel the wooden in the table by urgent your thumb on the table. Whenever you can, it is too hard.

Turn on your favorite music while you are exercising. The rhythm of the music gets your body moving naturally. This is a unique way to get motivated to exercise, because you can have fun picking out your music for a workout. When you feel as though you’re dancing to a great song rather than exercising, your workouts will be much more entertaining. When you listen to music while you are working out, it will be fun, and you will be able to keep going. Incorporating music into your workout routine can make time fly by faster so you exercise for longer.

When you reach your goals, reward yourself! Doing so strongly encourages you to keep working hard. Your reward does not have to be excessive. It can be as simple as purchasing a new item of clothing or enjoying a small dessert. Make sure the rewards are attainable while not taking the focus off of the end goal.


  1. Is it ok for me to run 6 miles a week and still gain muscle? I do a 3 day split with a push pull emphasis. I lift heavy and I superset 75% of my workouts. I'm not loosing my gut. I must admit my eating habits are not perfect but my goal is to get down to 15% body fat (currently 35%) 6'0 270 but athletic build. I've lost 16lbs since starting weight training however its not falling off fast enough so I would like to incorporate more cardio. I'm thinking twice a week (3 miles each) is this the right approach or will I lose my build because of the cardio?

  2. This is good for a baseball player, but for general purposes it would be better to split the workout and do half the running in the other direction (from home to third, etc.). That way you'd be working your left and right legs in the exact same manner…Also a good baserunner wouldn't be going that far off third and then tagging up. If the ball is deep enough to score, he's going to stay on the base and wait for the catch/drop. If the ball is shallow enough that he needs to make his way down the line in case of a drop, then he's not going to be able to tag up and score if the ball is caught.

  3. Ravi Tata says:

    Jeff, can you cover ab shape? I wish my abs were more rectangular and blocky rather than just circular and I was wondering if there was anything that I could do about it. I would guess that it's mostly, if not entirely, dependent upon the rectus abdominus but I just wanna know for sure. I hope this made sense lol.

  4. About how long will this workout take?

  5. Not all your subscribers are American Jeff, we don't play base ball in South Africa lol

  6. I search through all the videos and see very little content on leg exercises. Definitely do more leg videos.

  7. MATTY_B says:

    But I live in Australia… no baseball fields here…

  8. Why the hell is he so fast I love it.

  9. Can you make a video to lose lower back fat? That would be helpful. 🙂

  10. How quick are you Jeff? 🙂 back in my quicker sprinting days I'd run 100m in around 12.5 seconds. Not sure what my 40yard sprint speed was as im quite talk so have a slow start, never really timed myself for that aha

  11. ali aman says:

    Damn Jeff almost ran back in time am😂😂

  12. abs 786 says:

    Could you make a exercise you can do at home on abs and fat burning??

  13. Zachary M. says:

    you should cover like running posture. no feet posture but like, when I run I tend to swing my shoulders alot, and I feel like this tires me out alot when I run.

  14. Zachary M. says:

    does this dude actually run this fast? like holy shit

  15. dog says:

    lots of athletes dont have visible abs lol

  16. ha ha trick yourself into thinking you're having fun lol

  17. wow this acctully seems easy how many times do we do the entire thing

  18. where can i get the 247365 shirt

  19. Hertagram if you do in the morning don't have hot

  20. John Doe says:

    So do the Naruto run?

  21. great advice my cousin recently told me to start doing sprints instead of jogging to lose belly fat !!!

  22. Andy Renk says:

    Love the concept! Gonna get out there today!

  23. Are you still doing the ask Jeff videos? If so could you do a video on you opinion of intermittent fasting?

  24. Do you have anything in mind for your supplement line to help the fat burning process in your new inferno shred program? or to aid in increasing lean muscle mass in your new inferno size program?

  25. Josh Tsai says:

    would an alternate form of this workout be suicides on a basketball court? |