More bedsheet workouts:

How to lose belly fat fast in 5 steps:

TOO HARD: Use a towel, blanket or lighter sheet

TOO EASY: Use a battle rope instead of bedsheets or do a battle rope workout at to lose weight all over including your stubborn belly fat.

Here is a quick overview of how this workout is laid out

• Set 1 (ONE Round = 4 minutes)
• Set 2 (TWO Rounds = 8 minutes)
• Set 3 (THREE Rounds = 12 minutes)
• 1-minute break between sets

Each Round is…

• 20 Sec. Bedsheet Shuffle
• 20 Sec. Sprint
• 20 Sec. Rest

• 20 Sec. Bedsheet Hip Toss
• 20 Sec. Burpee
• 20 Sec. Rest

• 20 Sec. Bedsheet Side-to-Side
• 20 Sec. Squat & Kick
• 20 Sec. Rest

• 20 Sec. Bedsheet Shake
• 20 Sec. Jumping Jack
• 20 Sec. Rest & Begin Next Round

So each time I say go in the video you will be doing 20 seconds of a bed sheet variation exercise followed by either sprints, jumping jacks, squat and kicks or burpees.
My form is not perfect for all of the exercises and yours probably will not be perfect either but the point is for you to go as fast as you can be trying to wear yourself out to burn the most fat you possibly can.

Truth about losing belly fat

When you lose weight you lose weight all over your body along with some belly fat but even when you lose a huge amount of weight like you will with this bedsheet workout you will see you will still have some belly fat left over and for everyone there last 5-to-15 pounds is mostly located in their belly area with women have their last bits of fat on their belly and hips.

So do not be discouraged is you still have some (not a lot of) belly fat left after losing 20 or more pounds. Your last bit of stubborn belly fat can be gotten rid of with a plan to lose your last 10 pounds which is usually just your belly fat with a plan like this one at

REMEMBER: you can’t target belly fat or just say I’m only going to lose stomach fat because unlike toning where you can target areas of your body, weight loss is a whole body endeavor where you gradually lose fat all over at in different places at different times with your stomach fat most usually being the last bit to go.

If you have a bedsheet there is no excuse for you not to do this work out or at least give it an honest try.

For the best results it is best you do this workout at least 3-to-4 days per week 1-to-2 times per day to lose belly fat as fast as possible.

Get In Shape Quickly With These New Ideas

Fitness is approximately more than just walking around or looking the component. To be able to have appropriate exercise, your whole body have to truly feel in addition to it seems. This indicate that ravenous on your own or using risky health supplements is just not being helpful to your exercise, whatsoever. As a result, ought to be avoided in exchange for the following tips alternatively.

Don’t overdo your workout routines or hurry into physical exercise which is way too extreme to suit your needs. This is a recipe for tragedy and you’ll turn out hurting on your own. Start out slow and work the right path up to more extreme workout routines. As you get stronger, improve how much you do to find out greatest results.

Your level of fitness is determined by the volume of work you put in it and exactly how much you will be making these choices part of your daily routine. In the event you placed these ideas and guidelines to excellent use, you will find on your own feeling and seeking greater before you know it.


  1. Omg I literally just did this from start to finish, and boy am I puffed! My body has never felt so alive and my heart is pumping like crazy!!!! This is honestly the shit, thank you for this workout ❤️

  2. I came across your channel today. I will try your workouts and send you my picture. Thank you so for being so amazing!

  3. WOW WOW WOW!! Adrian is amazing! This workout has it all! Humour, encouragement (genuine, not false like a lot of vids), and above all a total ass kicking full body workout that literally anyone can do. I kept my abs tight when doing the beat your ex um, I mean hip toss, and the side to side, and could feel them really working. I've been reading a lot on his site and watching his vids last few days, today I started working out with him, fasted & feeling amazing. The eye candy is a nice little bonus too! 😉 Haha!! Can't wait to see the fat melt away with his help!

  4. I decided to do some research on the diet “fizy unique plan” (Google it) following a friend shared with me about how much excess weight she lost. After hearing about her results, lost 15 lbs, I decided to google the “fizy unique plan” for myself.

  5. I love doing this to maintain my weight! I love food(lol everybody does) but consuming the calorically dense food I like, it takes hours of other cardio exercises to burn what I ate. But I can do this every other morning and have my ice cream with no guilt! Thank you!!

  6. doing this is not a joke, ,,everyone can go to gym and take help from trainer but doing this at home watching him is the real workout … Adrian u r amazing and very creative. ..

  7. I used a heavy baby quilt..when I stood in place I did jumps to switch it up a little bit. Most creative workouts I have seen thus far for those who workout at home.

  8. Hi Adrian I'm on my first week with your workouts and am doing it with intermittent fasting. I will send before and after pics. Each week I'm doing a different workout, Do you have the calories listed that we burn with each workout ?

  9. Can I just say…..this was awesome. Walk through was much needed- found my why and not backing down. Thanks man.

  10. Thank you!, love your workouts. The best! I have a coach. My goal is to lose 50 pounds using your workouts and intermittent fasting. I will write weekly updates. Today I weigh 222.3 pounds.

  11. Hey! Im starting intermittent fasting. (Thanks to u!) At the end of the 20 hours, am i supposed to eat 1500 calories in 4 hrs.?

  12. im 14, 140 ish lbs, and 5'6. i want to be around 120 lbs. how long would that take? thanks!

  13. lol I love everything about your video's, your voice your humour, it's all good and I'm about to subscribe. I'm already doing some hiit, but this for me is my favourite so far, thank you x

  14. you are so descriptive in you videos. The only thing thats missing is how much calories we burn during each of your workout. It would be very helpful for people that don't own calorie counters. Thank you so much for keeping me active.

  15. lol omg cant stop laughing lol. I like his videos. it's hard for some people to lose weight "like me" so his humor helps lol.

  16. I love these workouts I hate going to the gym and I've been religiously doing your workouts for the last 20 days and I'm already seeing the results. I love this one especially and the ab workout with my office chair.

  17. where do you train in your videos? looks like ideal room great channel Adrian keep it goin man

  18. Why not just wash the sheets? I kept them off the floor though. Jeez. Lol. This was my first time doing this exercise and I was about to be done by round 2.. Then you said, "Don't quit on me now… You only have 12 minutes to go".. And since I am physically active and love exercising, "that was extremely motivating". I am sweating like crazy. Sweating more than when I run in the gym and it's cool inside my home. Thanks for the video… keep up too… Lol… 👍

  19. It's been a hard week and I've had to stop many times but I have lost my goal of five pounds and am seeing results quickly

  20. whew! this was a hell of a workout 😥😧😓….I don't want to lose my boobs though 😭 tfs

  21. Hi Adrian hope your well. I would like to know if I can continue doing other exercises on the days I don't you your exercise?meaning to do a total of 6 days a week or is it enough doing yours for 3 to 4 days? hope to get your answer is want to do things right. God bless you!

  22. love it this one im doing tomorrow if im not tooo sore. i love these videos. I've lost 2 pounds just doing the jumping jack video i woke up today and was 121

  23. if you do this 1-2 times a day, 4-5 days a week, and consume less than 1000 calories a day, is it possible to lose 20 pounds in 20 days?

  24. oops …….(holds mouth) I laughed…. I'm sorry but I couldn't stop…I tried I fucking love you!

  25. Okay, this is no joke. I am a beginner and started doing the first 1/2 of this workout (about 12 minutes) — two to three times a day for 3 days (every other day) in the past week. I've already lost 4 pounds!!! Thanks so much for putting these videos up. I have tried to lose weight for the past 6 months going to the gym and doing other things and could not lose one pound! This video and the others really work!!

  26. Love the music, love the presentation, love you!!! I was captivating and cracking up on my bathroom floor just watching the video and not even working out.

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