Workout Pyramids: the Fastest Way to Lose Fat

Technique for muscle growth

When it comes to fat loss, slow and steady does not win the race. Utilizing pyramids, an advanced training technique, can provide an intense conditioning workout and burn fat fast with as little as 15 minutes. Does it sound too good to be true? Well it’s not.

A workout pyramid is very simple, yet very effective. You can do them with any equipment, or even just your bodyweight. And the options for variety are endless.


First, pair a combination of exercises together. For example, pushups and knee grab situps. Then, pick a number as your starting point for reps, let’s say 15. Next, do 15 pushups, followed by 15 knee grabs. After that, do 14 push ups, followed by 14 knee grab situps. Do this non-stop pairing of exercises until you complete one rep of each exercise.

To make pyramids even harder, record your time. Do your regular workout then afterwards, add in your push up/knee grab finisher. Set the clock, push start, do the finisher and record your time. Complete the finisher again two days later with the goal of beating your previous time. This will ramp up your training intensity, burn fat and give you a great conditioning workout. Want to raise the bar even more with workout pyramids?  Add in some fitness equipment. 

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Sets: 15
Reps: 15, 14, 13, 12…down to 1

Bench Press
Sets: 15
Reps:15, 14, 13, 12…down to 1

Knee Grab Situps
Sets: 15
Reps: 15, 14, 13, 12…down to 1

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