2 Day Intense Fat Loss & Muscle Tone Workout

This intense 2 day full body workout is designed for decreasing fat and increasing muscle tone. This workout was put to the test, and after 4 weeks subjects lost body fat and gained muscle mass!

Workout Summary

Lose Fat
Full Body
Intermediate
2
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines, Other
Male & Female

Workout Description

This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).

The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.

For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.

Day 1
Fat Loss & Tone Workout - Day 1
Exercise Sets Reps
Sandbag Situps 1 50
Oblique Crunches (each side) 1 30
X Lunges holding dumbbells 1 30 each leg
5 Minutes of Cardio (Eliptical or Tredmill)
Exercise Sets Reps
Preacher Curl (machine or free weight) 1 30
Seated Calf Raises 1 30-50
Jumping Lunges 1 30 each leg
5 Minutes of Cardio
Exercise Sets Reps
Shoulder Press Machine 1 30
Tricep Machine 1 30
Seated Leg Curls 1 30
5 Minutes of Cardio
Exercise Sets Reps
Inner Leg Machine 1 30-50
Assisted Pull Ups 1 30
Lunges 1 30
5 Minutes of Cardio
Exercise Sets Reps
Leg Raises 1 30
Jump Rope 1 1.5mins
Smith Machine Pull Ups 1 30
5 Minutes of Cardio
Exercise Sets Reps
Mountain Climbers 1 30
Push Ups on Smith Machine Barbell 1 30
Outer Leg raises on mat 1 30 each leg
Butt Kicks (weighted) 1 50 each leg
Day 2
Fat Loss & Tone Workout - Day 2
Exercise Sets Reps
Knee Raise 1 30
Rope Tricep Push down 1 20-30
Seated Rows 1 20-30
5 Minutes of Cardio
Exercise Sets Reps
Outer Leg Machine 1 30
Leg Press 1 20-30
Standing Calf Raises 1 30
5 Minutes of Cardio
Exercise Sets Reps
Static Crunch 1 1.5mins
Seated Ball Dumbbell Shoulder Press 1 20-30
Leg Extensions 1 20-30
5 Minutes of Cardio
Exercise Sets Reps
Muffin Tops 1 30 each side
Lat Pull Down 1 20-30
Ball Chest Flys 1 20-30
5 Minutes of Cardio
Exercise Sets Reps
Rope Upright Rows 1 20-30
Standing on One Foot Hammer Curls 1 10 each foot
Dumbbell Lat Raises 1 20-30
5 Minutes of Cardio
Exercise Sets Reps
Hyper-Extension 1 30
Plank (Hover) 1 To failure
Fireman Butt Kicks 1 50 per leg

Notes For This Workout:

Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.

  • Jumping Lunges are done without weight.
  • Butt Kicks are done with 10lb ankle weight on each leg.
  • Muffin Tops should be completed with 25lb weight min.
  • IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.

Questions About This Workout:

This workout was submitted to Muscle and Strength by personal trainer Bryan Baker. If you have any further questions about this workout you can catch Brian and other experienced personal trainers and coaches over at the Muscle and Strength Forum.

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213 Comments+ Post Comment

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Posted Tue, 05/25/2010 - 01:28
Bianca
Hi, Just wondering what the intensity level for the 5 minute cardio is recommend for maximum benefit? anaerobic threshold?
Steven's picture
Posted Tue, 05/25/2010 - 08:25
Steven
Hi Bianca...I recommend asking that question on the forum. It is beyond my area of expertise: http://www.muscleandstrength.com/forum/
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Posted Fri, 09/19/2014 - 08:03
MuscleBuilder
Hey! I want to loss my fat but with running, sprinting. How much running and sprinting is recommended per day? Can you make schedule of free days and where I need to work? Thank you:)
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Posted Wed, 07/28/2010 - 19:55
Nathan
Hey Bianca, Ive been pushing my friends (girls) through this routine and they love it and are getting results, the 5 min of cardio is dependent upon each person, you need to push yourself though cuz again it's only 5min... ;)
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Posted Fri, 09/23/2011 - 10:23
Hendry
How if I apply this exercise 4-6times a week? Would it affect my body in positively or negatively?
Steven's picture
Posted Mon, 10/03/2011 - 17:28
Steven
I wouldn't recommend using it that many times per week. Fat loss is primarily about diet.
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Posted Sun, 03/04/2012 - 18:36
Annie
If I want to weight train more than twice a week, any suggestions?
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Posted Thu, 05/27/2010 - 17:01
Lozy
For the 5 minute cardio I would try to keep your heart rate between 60-80% of its maximum. If your heart rate is kept in this area you are still working aerobically but training hard enough to promote fat loss and muscular endurance. To work out your maximum heart rate do: 220 - your age.
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Posted Mon, 05/31/2010 - 15:11
Philip
Is this limited to working out only twice a week? If so, then do i still need to take protein even on the days that i'm not working out?
Steven's picture
Posted Tue, 06/01/2010 - 11:47
Steven
Yes, this workout is only twice a week. You want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours every day of the week.
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Posted Wed, 06/02/2010 - 14:49
Dheeraj
Thanks for all the contents of your web site . these will really help me do the job
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Posted Thu, 06/03/2010 - 04:06
jivi
Is it a must to take proteins?is there anything else i can do as an alternative to this? Thanks.
Steven's picture
Posted Thu, 06/03/2010 - 09:33
Steven
Protein is an essential macronutrient for muscle growth. Eat at least 30 to 40 grams every 2.5 to 3 hours.
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Posted Sat, 02/05/2011 - 03:32
Kapil
hi, just a clarification requested. i read somewhere that one needs to consumer 1.5 to 2 times amount of protein ( in grams) than one's own body weight in kgs.. so if am 50 kgs, i should be taking in 75 grams to 100 grms of protein in a day ... whereas your suggestion is to take this kind of quantity every 2 to 3 hours ... please confirm if this is correct. thanks kapil
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Posted Thu, 12/01/2011 - 20:30
Jasynte
I know that it is 1-1.3 times your pounds of lean muscle mass in grams of protein per day. If you're using the metric system do the conversion on your kgs of muscle mass to make it pounds. For most people who are less active 1 times your muscle mass is sufficient. the more active the more protein your body will use. Yes the recommended intake spacing for protein is every 2-3 hours for active people, but no matter what you need protein every 4 hours to maximize fat loss because protein has less calories and is much better for satisfying hunger and it helps build muscle which increases calorie burn throughout the day!
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Posted Thu, 01/05/2012 - 20:04
Jen
Depending on or activity/intensity types and levels we need 1 to 2 grams of protein per kilogram of body weight per day. I weight 140 lbs with a body fat percentage of 17%. I strength train hard 3 to 4 times a week and have at least 2 cardio only days. I train between 2 to 3 hours each session. Considering what type of training I am doing I take 1.5 to 2 grams per kg of body weight per day. One third preworkout, one third post and the rest at dinner trying to get the most from food not supplement (generally not post). So for example 140lb X .45(converting to kg) = 63kg X 1.5 = 94.5grams per day... not 30 to 40 grams every 2.5 to 3 hours.... excess protein consumption is stored as fat and can cause calcium imbalances. Remember too, a macronutrient consists of protein, fat, and carbs. Aerobic exercise uses carbs for energy there so dont leave them out and then sacrifice your muscle (protein)....
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Posted Fri, 06/04/2010 - 20:07
marie
should i take protein drink or just eat things with protein what protein drinks do you recommend
Steven's picture
Posted Sat, 06/05/2010 - 13:52
Steven
Hi Marie. To tone (or put on some muscle) you want to make sure you are eating about 30 grams of protein every 3 hours or so. Try to eat most of your protein from whole foods. But protein drinks/shakes work well in between meals. Whey protein digests more quickly, and is great first thing in the morning and after workouts. Casein protein digests slower, and is great before bed and in between meals. Here are some quality casein and whey protein powders: http://www.muscleandstrength.com/store/category/protein/casein-protein.html http://www.muscleandstrength.com/store/category/protein/whey-protein.html
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Posted Tue, 08/10/2010 - 18:06
luis
!milk!
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Posted Wed, 06/09/2010 - 08:21
laura
has anyone done this and if so does it work?
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Posted Tue, 08/10/2010 - 18:05
luis
yha it works
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Posted Fri, 06/11/2010 - 13:48
Michelle
Are there options for doing this with weights at home? I no longer have a gym membership or access to a lot of these machines. Or maybe there's a similar workout that's just as effective? Just curious...
Steven's picture
Posted Sat, 06/12/2010 - 20:41
Steven
You could make several modifications and use this for home. Check out the exercises section for possible substitute exercises. http://www.muscleandstrength.com/exercises/main.html
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Posted Wed, 06/16/2010 - 17:37
Jackie
What is a fireman butt kick?
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Posted Fri, 09/17/2010 - 15:55
jenifer
i was wondering the same thing....
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Posted Thu, 06/17/2010 - 16:14
Annie
Just wondering are the two days done one after the other in a row or can you do it every other day?
Steven's picture
Posted Thu, 06/17/2010 - 19:38
Steven
I would recommend a couple days of rest in between workouts.
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Posted Tue, 08/10/2010 - 18:04
luis
hey its done one after another dude. yhu will get results do it for 2 weeks and yhu will get results
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Posted Fri, 06/18/2010 - 06:16
Ankia
What is the 'muffin tops' excercise?
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Posted Mon, 06/21/2010 - 09:05
Angelo
Since this is such an intense work with recommendations for breaks in between. What do you recommend to do inbetween the rest days. I would like to continue to work out to make some type of habit/routine of it.
Steven's picture
Posted Mon, 06/21/2010 - 09:22
Steven
Hi Angelo, I would recommend a form of cardio on off days for general conditioning.
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Posted Tue, 06/22/2010 - 20:42
Michelle
I'm also wondering what the "muffin tops" exercise is. It doesn't look like that question has been answered...
Steven's picture
Posted Wed, 06/23/2010 - 11:47
Steven
I;m not familiar with that exercise. I recommend heading to the forum. Someone should have an answer. Sorry I couldn't be more help... http://www.muscleandstrength.com/forum/
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Posted Sat, 06/26/2010 - 13:02
jen
i think muffin tops are these things: http://www.ehow.com/video_4938591_muffin-top-leg-lift-pilates.html
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Posted Wed, 06/30/2010 - 11:34
AB
Is this only for women? If not why is it "great" for women
Steven's picture
Posted Wed, 06/30/2010 - 15:13
Steven
Hi AB, This workout is for both men and women. A workout is only as good as the diet that goes with it. Do you have a diet plan setup?
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Posted Wed, 06/30/2010 - 16:03
AB
I've been looking into them but haven't settled on one yet... any suggestions?
Steven's picture
Posted Thu, 07/01/2010 - 11:09
Steven
Hi AB, Are you a woman or a man? I just want to make sure before we talk diet plans.
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Posted Thu, 07/01/2010 - 23:37
AB
I am a man im looking to lose 20-30 lbs
Steven's picture
Posted Sat, 07/03/2010 - 10:14
Steven
I would suggest train hard using a muscle building workout, and eating 2300 to 2500 daily calories per week for starters. You also want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. You may need to adjust the calories up or down a bit based on your metabolism.
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Posted Sun, 07/04/2010 - 23:35
AB
jw why I would want to use a muscle building workout instead of a fat loss workout?
Steven's picture
Posted Wed, 07/07/2010 - 09:21
Steven
To help you retain as much muscle as possible while cutting fat.
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Posted Sun, 07/04/2010 - 14:46
Vicky
Thanks for this workout, it looks great! I'm a girl with a BMI of 34 looking to lose a lot of weight over a period of time - about 80 lb. I'm trying to design my own workout and calorie plans. If I do this workout, how much cardio should I do in the days between? What about diet? Thanks in advance!
Steven's picture
Posted Wed, 07/07/2010 - 09:17
Steven
Hi Vicky, I recommend cardio up to 5 days a week, 30 minutes a session, and up to 2 sessions per day. You want to take a couple days off to rest. For diet, I would start somewhere between 1500 to 1800 daily calories, eating 20 to 30 grams of protein every 2.5 to 3 hours. You may have to adjust your calories a bit to get the desired weight loss level. For lifting, train hard, pushing for more reps and more weight using good form. You won't bulk up. By doing this you help maximize muscle while cutting fat, which helps you tone up.
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Posted Sat, 07/10/2010 - 15:27
Nicole Clarke
This is my first workout that looks like it's gonna work! I am so excited! If any one has any tips please tell me!
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Posted Thu, 07/15/2010 - 18:34
Carolyn
i think it would be extremely helpful if you posted links with videos or some kinda diagram showing how each move should be done.. like I have no clue what an "x lunge" is..
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Posted Thu, 03/15/2012 - 11:51
David
Agreed, what is an "X lunge"?!
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Posted Fri, 07/16/2010 - 03:52
George
Hi, I'm a 17 year old senior. I weight about 290 PLBs. I am very active, always playing sports, playing outside like normal boys do. I am just getting into lifting weights, I would like to start off losing between 10-15 PLBs a month. Any diet suggestions and would this workout suit my needs. Thanks for your time and advice.
Steven's picture
Posted Fri, 07/16/2010 - 18:25
Steven
Hi George, I would recommend eating around 2300 to 2500 daily calories. This should help you reach your weight loss goals. Also make sure you get plenty of protein. Aim for 30 to 40 grams every 2.5 to 3 hours. Train hard, and push for more weight using good form.
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Posted Sun, 07/18/2010 - 19:14
Cassie
Just a few questions that some have asked but I have no idea what these things are or how to do them...please help, I really want to begin this workout!! - X lunges -Smith machine pull-ups -Standing on One Foot Hammer Curls -Fireman Butt Kicks Any help?

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