An explosively intense set of warm-ups based on body weight only. The key according to Vince is intensity. This one method for burning fat and priming yourself for high intensity workouts.
Do a set of these six movements quickly and at high intensity:
half burpees (hip thrusters),
jump squats -
15 seconds high intensity each move, 15 seconds rest between each move. Rest for 1 minutes, then repeat set for three total sets.