When it comes to fat loss I’m sure that you’re always on the lookout for a workout program that will burn the most calories in the shortest time possible. You can definitely find plenty of programs on the market that are very efficient and effective at burning fat in just minutes a day. But even if the workout program that you are following has ignited your metabolic furnace for 48 hours after the workout it will never be the source of where the majority of your calories are burned throughout the day.

Most of the calories that you burn throughout the day come from what you do with yourself during the remainder of your day. Unfortunately many people spend those hours sitting at a desk working or on the couch watching the television.

When you sit your body is only burning approximately 60-70 calories per hour. If you fall into that category of spending the majority of time with your backside parked in the seated position you are really missing out on the opportunity to burn some extra calories in a fun and entertaining way. You’re also prolonging the time period that it will take for you to sculpt the body that you deserve.

Performing your workout and cardio sessions on a regular basis are fantastic, but it’s just not enough. You need to get moving more often throughout the rest of your day. But this doesn’t have to be a tedious task.

If you have kids you are lucky. They are the best piece of equipment that money can’t buy. Shayne and Noelle are 8 and 6. They keep Angie and I on our toes all day long. Here’s some of the fun ways that we stay active as a family…

Embrace The Active Lifestyle

We make a point of being active with our kids each day. We even make up games just to spice things up. In the video you saw

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Your task for today is to perform this fast and fun home office cardio session and observe how it increases your productivity helping you get more done in less time throughout your workday. Fat Loss Quickie members have been telling me how much they love incorporating shuffle steps into their home office fitness, so I went ahead and created a 10 minute cardio session that involves several variations of the shuffle step. Here it is…

Fast Fun Home Office Cardio

Tell me… were your thighs burning? Was your heart rate elevated? Do you feel pretty darn good about yourself?

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People are taking notice of the example that you have been setting with your new, healthy, balanced lifestyle approach to fitness. You are helping spread Fat Loss Quickie Fever around the world. Your fellow work-at-home-moms and dads have been inspired by your actions and are getting up off of their “Computer Butts” and making home office fitness a priority in their lives.

But that’s not all who’s taking notice. Your family… the people who you are busting your butt off for, in order to create freedom and fun in their lives, are also taking notice. You are an absolutely incredible role model for your children. They’re watching your every move and taking notes.

Here’s one example of one of our Fat Loss Quickie members who has made a positive impact on her young Children…

Work-At-Home-Mom Role Model

That’s Arika Lewis’ two beautiful young children. They’ve been watching her do her quickie home office workouts and they are now active participants.

I’m proud of Arika and every other work-at-home-mom and dad who is setting a healthy example for their children. If more parents were

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I’ve been listening to you and many of my Fat Loss Quickie friends about how much you enjoy getting outdoors to do cardio. I’m right there with you. I love going for 30-minute bike rides and walks. Well today, I’ve got a treat for you. I took my 10 minute home office cardio session and brought it outdoors. This is the same cardio session that I would have done in my office, but it was such a beautiful day that I decided to go outside and enjoy it… check this video out and watch it to the end. You’ll crack up

Home Office Cardio

This cardio session was extra fun because I was surrounded by the laughter of my kids Shayne and Noelle, as well as Angie and the wonderful kids that she watches for the home day care that she operates.

Did you see

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Join me for a walk as I share the many benefits of quickie home office fitness as well as the benefits of long duration cardio such as a 30 minute bike ride or brisk walk…

Benefits Of Quick Workouts and Long Duration Cardio

The key to a successful fitness program is compliance. The easier a program is to stick with, the greater the chances are that you will experience long term success. That’s why it’s important to follow a program that suits your lifestyle and includes activities that you enjoy.

One of the major benefits of the Fat Loss Quickie home office fitness program is that the workouts are only approximately 10 minutes in length and you don’t have to leave your office to do your workout. It’s convenient, and don’t tell me that you don’t have 10 minutes in your day to take care of your health and increase your productivity.

I have previously shared some of the benefits of quick home office workouts such as

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Today I am going to present a challenge within a challenge. Day 7 of the 30 Day Home Office Fitness Challenge is all about home office cardio, getting your metabolism cranked, your energy boosted, and your productivity increased. One of the ways that I like to make my home office cardio fun is by turning it into a challenge. Here’s one fun home office cardio session that presents a fun challenge as well…

Home Office Cardio Challenge

The 100 rep squat is just one way to make home office cardio fun. There are so many different ways that you can progress. You can begin by

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What do you think… Are active people happier? I believe that they are and here’s my reason why…

Every day when I go for a bike ride or walk and I pass by other walkers or bikers we always acknowledge each other, wave, smile, and say, “Good morning.” It’s an instant mood picker-upper

In that moment you

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As I was about to do my Fat Loss Quickie home office workout today my daughter Noelle came running in with a package from my friend Valerie Waters, “Trainer to the Stars“. The package contained Valerie’s simple and effective piece of exercise equipment called the Valslide. Here’s a demo of me using the Valslide in my home office…

I’ll definitely be incorporating the Valslide into my home office fitness programs. It’s the perfect piece of equipment for both home office workouts and home office cardio sessions. It takes up very little space and it’s easy to use. It’s a great way to get variety into your workout routine.

One of the benefits about the Valslide that I really like is how

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Is long duration cardio really boring and mind numbing? Maybe. For me, I can’t last more than 10 minutes jogging before I start dreading it. It’s just not my thing. It’s not something that I could stick with for the long term and would cause me to constantly yo-yo on my program. But you’ll never catch me saying that long duration cardio is ineffective and boring.

In the video below you will join me during my long duration cardio bike ride through the countryside and see why this is often times the best part of my day.

The #1 reason why fat loss programs fail is because the individual can not comply with it long enough to experience life long results. If you want to comply to your fat loss program you must

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Do you have what it takes to complete the 100 rep dumbbell squat challenge? Quick cardio sessions come in a variety of forms and are incredible at burning fat, skyrocketing your energy, improving your focus, and helping you become more productive throughout your day. I experiment with a variety of exercises to find the right combination’s for optimal fat burning in 10-minutes or less right here in my home office.

One of my favorite quick cardio workouts is performing 100 rep dumbbell squats. The challenge is to see how quickly you can complete 100 reps with proper form. If you are a beginner you may want to start off without using any dumbbells and simply using your own body weight.

Here’s a video demonstration of how to perform 100 rep squats as a cardio workout:

100 Rep Dumbbell Squats

The idea is to do as many squats as you can followed by a short break, then repeat until you reach 100 reps. Take note of how

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