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2 Day Intense Fat Loss & Muscle Tone Workout

2 Day Intense Fat Loss & Muscle Tone Workout

Average: 3.6 (259 votes)
3.6 5 259
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

Main Goal:
Lose Fat
Workout Type:
Full Body
Training Level:
Intermediate
Days Per Week:
2
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines, Other
Target Gender:
Male & Female
Author:

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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Comments (209)

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Bianca
Posted Tue, 05/25/2010 - 01:28

Hi,
Just wondering what the intensity level for the 5 minute cardio is recommend for maximum benefit? anaerobic threshold?

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Steve
Posted Tue, 05/25/2010 - 08:25

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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Nathan
Posted Wed, 07/28/2010 - 19:55

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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Hendry
Posted Fri, 09/23/2011 - 10:23

How if I apply this exercise 4-6times a week? Would it affect my body in positively or negatively?

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Steve
Posted Mon, 10/03/2011 - 17:28

I wouldn't recommend using it that many times per week. Fat loss is primarily about diet.

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Annie
Posted Sun, 03/04/2012 - 18:36

If I want to weight train more than twice a week, any suggestions?

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Lozy
Posted Thu, 05/27/2010 - 17:01

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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Philip
Posted Mon, 05/31/2010 - 15:11

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?

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Steve
Posted Tue, 06/01/2010 - 11:47

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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Dheeraj
Posted Wed, 06/02/2010 - 14:49

Thanks for all the contents of your web site . these will really help me do the job

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jivi
Posted Thu, 06/03/2010 - 04:06

Is it a must to take proteins?is there anything else i can do as an alternative to this?
Thanks.

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Steve
Posted Thu, 06/03/2010 - 09:33

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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Kapil
Posted Sat, 02/05/2011 - 03:32

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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Jasynte
Posted Thu, 12/01/2011 - 20:30

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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Jen
Posted Thu, 01/05/2012 - 20:04

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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marie
Posted Fri, 06/04/2010 - 20:07

should i take protein drink or just eat things with protein
what protein drinks do you recommend

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Steve
Posted Sat, 06/05/2010 - 13:52

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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luis
Posted Tue, 08/10/2010 - 18:06

!milk!

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laura
Posted Wed, 06/09/2010 - 08:21

has anyone done this and if so does it work?

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luis
Posted Tue, 08/10/2010 - 18:05

yha it works

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Michelle
Posted Fri, 06/11/2010 - 13:48

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...

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Steve
Posted Sat, 06/12/2010 - 20:41

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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Jackie
Posted Wed, 06/16/2010 - 17:37

What is a fireman butt kick?

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jenifer
Posted Fri, 09/17/2010 - 15:55

i was wondering the same thing....

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Annie
Posted Thu, 06/17/2010 - 16:14

Just wondering are the two days done one after the other in a row or can you do it every other day?

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Steve
Posted Thu, 06/17/2010 - 19:38

I would recommend a couple days of rest in between workouts.

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luis
Posted Tue, 08/10/2010 - 18:04

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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Ankia
Posted Fri, 06/18/2010 - 06:16

What is the 'muffin tops' excercise?

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Angelo
Posted Mon, 06/21/2010 - 09:05

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.

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Steve
Posted Mon, 06/21/2010 - 09:22

Hi Angelo,

I would recommend a form of cardio on off days for general conditioning.

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Michelle
Posted Tue, 06/22/2010 - 20:42

I'm also wondering what the "muffin tops" exercise is. It doesn't look like that question has been answered...

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Steve
Posted Wed, 06/23/2010 - 11:47

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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jen
Posted Sat, 06/26/2010 - 13:02
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AB
Posted Wed, 06/30/2010 - 11:34

Is this only for women? If not why is it "great" for women

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Steve
Posted Wed, 06/30/2010 - 15:13

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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AB
Posted Wed, 06/30/2010 - 16:03

I've been looking into them but haven't settled on one yet... any suggestions?

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Steve
Posted Thu, 07/01/2010 - 11:09

Hi AB,

Are you a woman or a man? I just want to make sure before we talk diet plans.

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AB
Posted Thu, 07/01/2010 - 23:37

I am a man im looking to lose 20-30 lbs

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Steve
Posted Sat, 07/03/2010 - 10:14

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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AB
Posted Sun, 07/04/2010 - 23:35

jw why I would want to use a muscle building workout instead of a fat loss workout?

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Steve
Posted Wed, 07/07/2010 - 09:21

To help you retain as much muscle as possible while cutting fat.

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Vicky
Posted Sun, 07/04/2010 - 14:46

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!

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Steve
Posted Wed, 07/07/2010 - 09:17

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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Nicole Clarke
Posted Sat, 07/10/2010 - 15:27

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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Carolyn
Posted Thu, 07/15/2010 - 18:34

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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David
Posted Thu, 03/15/2012 - 11:51

Agreed, what is an "X lunge"?!

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George
Posted Fri, 07/16/2010 - 03:52

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.

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Steve
Posted Fri, 07/16/2010 - 18:25

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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Cassie
Posted Sun, 07/18/2010 - 19:14

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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Steve
Posted Mon, 07/19/2010 - 15:29

Hi Cassie,

I am not familiar with some of the movements myself. I would recommend asking for assistance on the forum:

http://www.muscleandstrength.com/forum/

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