SWAT Workout: Extreme Weight Loss & Fat Burning

SWATReviewAfter recently being inspired by men in uniform, I decided to do the SWAT Workout: Extreme Weight Loss & Fat Burning. This one definitely fits the boot-camp bill, and because it’s now official that boot-camp style workouts are great for cardio and strength, I was fairly certain I’d get a good workout with the SWAT team.

Commander Tom starts this 55-minute video off by telling you that you’re going to burn nine times more fat and lose two times more weight. Um, OK. Nine times more than what, exactly? I would have let this comment slide—who am I kidding, no, I wouldn’t have—but he says this several times throughout the workout. Commander: Just tell us that we’re going to work hard and let the obscure numbers go.

The warm-up is an accurate preview of the workout. You do jumping jacks, squats, lunges, mountain climbers—all basic boot-camp stuff. The workout consists of three segments with variations of all of the warm-up moves, and is an effective mix of strength and cardio. The high knees, jacks, and mountain climbers get the heart rate up, while dumbbell work and push-ups work the upper body. Each of the three segments is slightly different, with variations on the push-ups and working different muscles with the dumbbells. I loved the six-minute ab section. It’s super effective and is over super fast, but you really get your money’s worth on that one. Three levels of crunches, followed by killer bicycles definitely get you feeling your mid-section. A nice basic stretch follows to round out the workout.

While Commander Tom does make ambiguous numerical claims, he also strings together simple, effective moves that are easy to follow—no dance moves here that will have your stud muffin running for the hills. The cuing is good, although he does the same thing as Gilad and cues left when you’re supposed to go right. The little ticker at the bottom of the screen tells you what’s coming up next in the workout, a feature that I loved because I find that you can more effectively brace yourself for the misery of mountain climbers when you know they are coming.

FBG Rating (Out of 5):
Instruction: ★★★
Long-Term Likeability: ★★
Music: ★★★
Fun Factor: ★★★
Meets Expectations: ★★★
Overall: ★★★

Fit Bottom line: This video will get you sweating with the basic, yet effective moves you expect in a boot-camp workout. With a buff dude, lots of girls, and an industrial setting, I can see this being a video that an anti-video man would enjoy—no real coordination required. —Erin

Check it out at Amazon!


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  1. Marcy says:

    ROFLMAO! WHAT in the world is COmmander Tom doing with his shirt?!?

  2. Rahul says:

    I’m a first timer @ ur blog. Its nice to ur articles. Specially when you mix up workout and fitness with the state (politics). you really mix it up quite well.


  3. tfh says:

    I get left and right mixed up anyway. On some days I probably only work out the right side of my body. So this kind of cueing might just work for me.

  4. ModelBehavior says:

    Great post! Your to funny 😀

    p.s. I’m reminding everyone to be thankful for what they have today, so take a moment to reflect on what you appreciate!!


  5. Sagan says:

    There’s something I never would have thought of! Cool idea to have a SWAT workout.

  6. GroundedFitness says:

    haha- the guy on the DVD really like his abs. look how happy he is to show them to us.

    Kelly Turner

  7. luccy says:

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  8. Samantha says:

    I have tried this workout and it was pretty tough. I just rented it on NetFlix but I think it would be worth a buy!

  9. Barb Deane says:

    Worst workout DVD ever, waste of money.