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  • bradleymurphree


So today i was reminded that not only do we run the most successful workout music radio station ever but we also workout HARD! Today’s workout was called FAT BURN CITY! So it’s goal is to keep up high intensity exercise utilizing zero weight or equipment… 100% straight fat burn by switching up the muscle groups, it allows a high intensity workout on the heart for extended periods of time while giving the individual muscle groups time to relax. I turned out Murph Workout Radio so I could have the best workout music to accompany me in my workout. Today I tuned into the Running workout channel on Murph Workout Radio. I then proceeded to do the following.

First I downloaded an interval timer app. I used Flex Timer because it’s free and they make really great timing clocks that go with their apps… you can use the app in stand alone mode but honestly the clock helped me keep my motivation up and is worth the buy.

I set up the timer to do the following… 30 second work interval followed by a 10 second rest interval so I had enough time to transition to the next exercise.

1. Running in place as hard as you can (This is legs, abs, back, chest, swing your arms as hard and as fast as you can)

2. Push ups (try to shoot for 25 push ups per 30 second round)

3. Flutter Kick Bicycles (Try to shoot for 25 push ups per 30 second round… if you don’t know what this is, imagine flutter kicks on the bottom half, bicycles on the top half… straighten your legs and without hitting the ground move them up and down on opposite sides… put your hands behind your head… and bring opposite knee to opposite elbow.

4. Jump Squats (it’s like a regular squat… except you jump on the top. To help protect your knees… try to land on your toes and quiet like a cat… if you’re quiet… it’s because you landed on your toes and absorbed the shock with your calves)

5. 30 Second Rest

Time on Objective = 30 Min.

Level of day commitment = 1/48th of your day

What’s your excuse? Do you have a reason why you can’t give 1/48th of your day away to this purpose? Didn’t think so.

So why is this so effective at burning fat? It’s constantly switching muscle groups which allows you to hit that higher intensity in your workout… it keeps your heart moving at that intensity while giving your muscle groups rest… This sends your heart into a state of shock and then your heart start sending out for more energy for the next 24-36 hours even while your sleeping… so yes, if you feel your heart become uncomfortable or that burning sensation… that’s a good thing… You will be burning fat while you sleep. By the time it’s done with it’s fat burning cycle, it will have burned 6-9 times more fat than if you just went on a run. Likewise you can double your fat burn by eating a grapefruit within 45 minutes of your workout. This effectively takes your workout from 6-9 times to 12-18 times the original fat burn… you can begin to see why people praise High Intensity Workouts so much… It’s because our bodies are built to favor those types of workout. So turn on some of our best workout music by logging onto our website to hear our workout radio or you can download our workout radio app to gain unlimited access to the workout music to help motivate you in your fitness journey. Motivation is key to get a good workout. There is no substitute for amazing workout music. There just isn’t… Your brain is set up to understand music before anything else. I forget the authors name now but he wrote a book called This Is Your Brain on Music and it basically goes into great detail about how your brain understands music above and beyond anything else. The best workout music has the ability to motivate you for an additional 38-45% studies have found. So try out our workout radio station for free of our internet radio website and IF you like it, check out our Workout Music app. We have additional features and we are constantly adding new and additional workout music.

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