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Core, Strength And Fat Burn Workout

Core, Strength And Fat Burn Workout

Average: 3.9 (53 votes)
3.9 5 53
Potent, powerful and anything but boring. This hardcore fat burning, strength and core building workout will leave you looking and feeling great.

Workout Summary

Main Goal:
Lose Fat
Workout Type:
Full Body
Training Level:
Intermediate
Days Per Week:
6
Equipment Required:
Barbell, Bodyweight, Dumbbells, Other
Target Gender:
Male & Female
Author:

Workout Description

After 8 months of trial and error, using my body as a guinea pig, experimenting with this routine, with that routine, different foods, supplements; all of this lead me to the following workout I am sharing with you.

I train 6 days per week, with a focus on core strength, calisthenics and cardio. My aim is to build a muscular physique over a long period of time, but also keeping my athleticism. I am not a fan of having all these muscles if they can't be put to use.

I also like sensible training. Honestly, in the real world when will I be curling my bicep on a daily basis? So doing this makes no sense to me.

I would like to mention that it's also important to keep setting little goals. You also want to increase overall strength, and be challenged whilst staying motivated and excited.

Core, Strength And Fat Burn Workout

Full body (main muscles) and core workouts are performed every other day, with a lighter session working smaller muscles on the "off" days. There is one complete day of rest on Sunday. I also stretch for flexibility before each workout, a solid 15 - 20 minute stint.

  • Day 1 - Full Body and Core
  • Day 2 - "Light" Sessions
  • Day 3 - Full Body and Core
  • Day 4 - "Light" Sessions
  • Day 5 - Full Body and Core
  • Day 6 - "Light" Sessions
  • Day 7 - REST
Full Body
Full Body and Core
Exercise Sets Reps
Deadlift 5-6 10-12
Squat 5-6 10-12
Bench Press 5-6 10-12
Push Up AMAN 100 Total
Pull Up or Chin Up AMAN 100 Total
Dip AMAN 100 Total
Light Sessions and Core
Light Sessions
Exercise Sets Reps
Shoulders - 2 Exercises 3 10-15
Biceps - 2 Exercises 3 10-15
Triceps - 2 Exercises 3 10-15
Push Up AMAN 100
Pull Up or Chin Up AMAN 100
Dip AMAN 100
Rowing 500 m Intervals (Hard) or... 4-6 2-3 km
Rowing (Long)   4-6 km
Cable Crunch 3 15-25
Weighted Side Bend 3 10-15
Leg Raise 3 15-25

AMAN =​ As many sets as needed. Get to 100 reps total using any number of sets.

Deadlift, Squat and Bench Press Sets

Deadlifts, squats, bench press sets work as follows:

  • Set 1 - Light
  • Set 2 - Medium
  • Set 3 - Heavy
  • Set 4 - Max weight for the day @ 10-12 reps
  • Set 5 - Medium
  • Set 6 - Light

For example, if your max bench press set was 225 x 10-12 reps, a sample approach might be:

  • Set 1 - Bench Press 135 x 10-12 reps - Light set
  • Set 2 - Bench Press 160 x 10-12 reps - Medium set
  • Set 3 - Bench Press 180 x 10-12 reps - Heavy set
  • Set 4 - Bench Press 225 x 10-12 reps - Max set
  • Set 5 - Bench Press 160 x 10-12 reps - Medium set
  • Set 6 - Bench Press 135 x 10-12 reps - Light set

Cardio

Alternate between interval (HIIT) and low intensity cardio. 500 meter intervals are performed as fast as possible, in a HIIT cardio fashion. The next training day you will perform a long rowing session of 4-6 kms at a comfortable, steady pace. You may also substitute in any cardio form of choice including swimming, sprinting and running, etc.

Notes

Ultimately, the goal of this workout is to build a powerful core, lean muscle, and to burn body fat. Remember that what you feed/fuel yourself with will either aid or hinder your results. I keep track of food intake and eat extremely well to fuel my body. Because of this my recovery is solid.

Also, I recommend doing additional cardio outside the realm of this routine. Play sports and stay active. Your results will continue to come.

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    Average: 3.9 (53 votes)
  • About The Author
    Danial is 30 year old exercise enthusiast from Australia who enjoys studying fitness, playing sports, eating clean, working hard and training harder.
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Comments (140)

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adeja
Posted Wed, 10/10/2012 - 16:43

if i do this everyday how much will i lose and how long will it take.

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@doyoufitness
Posted Wed, 10/10/2012 - 17:13

Follow a strict healthy nutrition plan, recover well, work hard and you'll see results. Always going to vary from person to person, noticeable change will be seen in 3 months.

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@doyoufitness
Posted Wed, 10/10/2012 - 17:27

With a strict nutrition plan, hard work and good recovery, changes will be seen within 3 months. Weight will vary from person to person. No quick fix, hard work and sweat! Patience and persistence.

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jimA
Posted Wed, 10/10/2012 - 17:29

You will lose 247 lbs. In about 42.7 weeks

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Brett Baer
Posted Mon, 11/26/2012 - 17:11

lol Well played

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mark
Posted Wed, 01/30/2013 - 10:49

NO WAY ARE YOU LOSING A POUND A DAY! EVEN IF YOU HAD A "HOT", CRUISING METABOLISM IT WOULD BE DIFFICULT. ALSO, IF YOU ARE THAT MUCH OVERWEIGHT, THEN YOUR MUSCLES ARE ATROPHIED & YOU COULD "NEVER" DO THIS ROUTINE. A PERSON WOULD HAVE TO TAKE IT VERY SLOWLY: WALKING=1ST MONTH, ETC

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Ethan holtman
Posted Wed, 10/10/2012 - 17:47

you cant be exactly sure how much you will loose but i bet you could loose a couple bf percentages in a month combining this with the right diet practices. Im going to for sure give it a try.

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Ryan
Posted Wed, 10/10/2012 - 17:13

It takes me a few days to recover from bench, DL and squats... how are you doing them all every other day? When do you recover?

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@doyoufitness
Posted Wed, 10/10/2012 - 18:06

It's not an extensive, chest, back, leg workout, mine recover in time through good nutrition, supplements, solid sleep and rest. Alternatively you could do 2 days on ( heavy & light ) one day off.

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CJ
Posted Wed, 10/10/2012 - 23:09

Good question!

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jacob
Posted Wed, 10/10/2012 - 17:26

WOW this workout looks awesome!! As a certified fitness trainer I give this workout a 100/10!! I'm def going to try this out!

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Garganoth
Posted Wed, 10/10/2012 - 17:28

So if you are unable to hit 100 should they all be done to failure?

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@doyoufitness
Posted Wed, 10/10/2012 - 18:07

Pick a number and aim. Start off at 50 for each and slowly build to 100. I aim for 4-6 sets.

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jacob
Posted Wed, 10/10/2012 - 20:16

1 question, are you really supposed to do the push ups, pull ups and dips every day for 6 days straight? That would seem like a little overtraining to me.

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@doyoufitness
Posted Thu, 10/11/2012 - 18:30

You do as many as you can do. If it's too much, scale it down. I've built up to this number, if i feel overtraining on the body then i would either have a rest from the push/pull/dip on every third day or scale it down myself.

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Wendy
Posted Mon, 10/15/2012 - 16:33

Jacob no you are not supposed to do those exercises 6 days straight your body needs to recover for 24-48 hrs from a session like that. I am an Elite Personal Trainer and am shocked even suggesting to to these exercises 6 days straight is ok. Its NOT ok.

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jacob
Posted Mon, 10/15/2012 - 20:21

I'm actually a certified fitness trainer myself, which is why I was curious to this dude's crazy 6-day whole body workout, it definitely seems like it would overtrain the body very quickly no matter how much of a beginner or advanced lifter you are, the only circumstance that I can see, where someone could recover from this kind of workout is someone who is on steroids.

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@doyoufitness
Posted Tue, 10/16/2012 - 18:28

Wendy, the routine was modified slightly upon submission, there's the option for a rest day on the 3rd day and 6th day and the lighter sessions are lighter then what's been placed on here.

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sczewejr
Posted Tue, 12/17/2013 - 22:38

If you have ever been in military these excercises are done daily for an extended period of time. Quote "CT Fletcher" he stated that he trained arms every day cause he wanted 22" guns, overtraining is a word for people that can't hang, period!!!!!!!

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Jeremy
Posted Sat, 09/06/2014 - 06:32

CT Fletcher was on steroids not a good example

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Giselle
Posted Wed, 10/10/2012 - 21:15

i know its important to change up your aspects of your routine every 6-8 weeks or so but can i use this for about a 3 month stint?

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@doyoufitness
Posted Thu, 10/11/2012 - 18:32

3 months should be fine, if you feel yourself beginning to plateau or need a fresh change before hand, then do so. I listen to my body for whenever change is needed. Gotta keep it fresh and exciting

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Mark
Posted Thu, 10/11/2012 - 10:00

Interesting regimen, however I don't see the back muscles being worked that much (except for pull ups for Lats and deadlift for lower back). Would adding a rowing type exercise and possibly shrugs
be advantageous?

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@doyoufitness
Posted Fri, 10/12/2012 - 17:29

Vary your hand grips, your range of motion in the pull ups for different back workouts, possibly throw in a seated row. Caution to over doing it though.

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veronica
Posted Thu, 10/11/2012 - 16:36

what does AMAN mean in the push ups, dips, etc rep range?

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@doyoufitness
Posted Fri, 10/12/2012 - 17:37

As Many As Needed

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adeja
Posted Thu, 10/11/2012 - 18:04

whats the rowing, is it like rowing the sport

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adeja
Posted Thu, 10/11/2012 - 18:08

i dont have a cable crunch so is there another workout i can do other than that but for abs

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@doyoufitness
Posted Fri, 10/12/2012 - 17:33

Crunches, leg raises, weighted situps use the fitball, planks, side planks, youtube have numerous ab exercises. What works for me is doing the ab exercises weighted. Approach it as you would any other mucsle

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Tom Horan
Posted Fri, 10/12/2012 - 06:13

Looks like a good workout, however I am also worried like others about doing pushups/pullups/dips every day.

Would you be able to recommend a good stretching routine as I have been told by my doctor my flexibility is that of a much much older man, so I am looking to improve my flexibility.

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@doyoufitness
Posted Fri, 10/12/2012 - 17:39

If it's a concern, do them every second day. It's whatever works for yourself, you know your own body best. I just do all the main stretching exercises, there's numerous stretching routines out there. Youtube.

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Chris
Posted Fri, 10/12/2012 - 11:18

Awesome workout man, starting this program next week! One simple question though, how much time should I give myself between sets?

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@doyoufitness
Posted Fri, 10/12/2012 - 17:37

As long as you need for push/pull/dips, still want to be working up a sweat and keeping that bpm going. With deads, bench and squats, one minute, two minute max in between sets. Good luck!

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Wendy
Posted Mon, 10/15/2012 - 16:34

130 seconds to 60 seconds between sets Chris

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Jason
Posted Tue, 10/16/2012 - 02:19

Man what a awesome workout, trying this tomorrow. I like to go out on Fridays, that's my off day. Anyway I can take Friday off and replace it with Saturday? Will the results still be the same?

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@doyoufitness
Posted Tue, 10/16/2012 - 18:30

Sunday, Tuesday, Thursday for your bigger days, and the lighter days minus the push/pull/dips. Good luck. Check out Do You Fitness on FB, @doyoufitness on TWITTER & INSTAGRAM. Cheers Jason

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marcelo
Posted Tue, 10/16/2012 - 22:11

how to define te loads for the exercises, hoe heavy they should be? there is a formula or pratical way to define my loads, need to work core and cardio

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@doyoufitness
Posted Fri, 11/02/2012 - 00:38

try work at 75% of your max

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John
Posted Fri, 10/19/2012 - 16:20

Hey Guys

I workout in the morning before work and as a result generally need to fit this workout into around an hour or so including cardio.

I've taken the workout above and broken it out into a 3 day routine to manage time, as with the way it's currently set up, I'd be way too sore to repeat these exercises every other day.

Day 1: Full Body (as is)
Day 2: Light Sessions (Minus Core)
Day 3: Heavy Core & Cardio

Repeat these as necessary and take breaks as you need.

With this breakout you still get to work in both days twice per week, and you minimize risk of over training & skimping on core exercises (Since you have a full day dedicated to core). I'm still trying to decide if I need to remove the pushups, pullups, and dips from the light sessions day as these exercises are under rated in terms of difficulty and effectiveness and probably can't be done multiple days in a row at that volume without giving your muscles a chance to rest and rebuild.

Great workout though, thanks for the inspiration doyoufitness.

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@doyoufitness
Posted Fri, 11/02/2012 - 00:40

Hey John. Sounds good mate, as said above, listen to your body and scale as needed, remove push pull dips from lighter days. Maximise gains in all departments! Do You Fitness On FB & @doyoufitness ( instagram @ twitter ) Cheers mate

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Miguel B.
Posted Fri, 10/19/2012 - 19:12

Thanks for this workout man. I swear that when i saw the description of your workout and the things the motivate you to try every day something new, i felt really identified with you because we dont want to become bigger or even for vanity. We exercise because we want to be real athletes.

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@doyoufitness
Posted Fri, 11/02/2012 - 00:41

Crossfit mate, that's the aim for myself, functional strength, putting my body to good use, testing it's limits. Boom, correct. Cheers

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troy
Posted Sun, 10/21/2012 - 07:51

im a newbee at this. i can understand all the weightlifting is amazing. i can gain muscle like crazy with out taking any protein shakes, i dont take recovery powder. all natural i just go in and lift. but here is my problem! i have no i dea how to eat straight. i just mainly find some to fill my stomache any pointers?

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@doyoufitness
Posted Fri, 11/02/2012 - 00:44

Straight forward mate, just the application of it that's hard to get use to. Eat natural, no processed foods, minimise your sugar and salt intake (eliminate if possible) no soft drink (sodas), drink plenty of water!!, keep it brown, avoid whites ( brown rice, brown pasta, sweet potato etc) fruit and vegies, lots of lean meats, and stay active. Easy!!

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Rog
Posted Sun, 10/21/2012 - 20:51

First off: I like that you, unlike some authors, keep up your responses on everybody's questions. I think I'm going to try your approach, but keep one day between each exercise-day to rest (agree with Wendy and others on that part). I like the full body approach, interchanged with the light sessions. So here's the idea for what I will use: D1, D5 - full body + push ups + dips. D3, D7 - light + pull ups/chin ups. D2, D4 - rest.

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@doyoufitness
Posted Fri, 11/02/2012 - 00:45

Sounds good. Good luck! Should work a treat! Like us on facebook. Cheers

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Ivan
Posted Mon, 10/22/2012 - 02:04

Should i do this workout , if i want to get bigger and loss fat?

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Kyle
Posted Mon, 10/22/2012 - 05:22

Can you do core workout everyday? Because I am confused on Full Body and Light Sessions/Core. Your schedule says Full Body and Core. But the plan of core is in lights session. So do you just do the core workouts after full body or do both core workouts the full body and light session days?

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Jonathan
Posted Tue, 10/23/2012 - 13:34

After reading acouple of comment stating that this routine is regarded as overtraining.Would splitting it into a four day a week be as effective? Example; mon--day 1 workout..tues--light session workout..wens--rest..thurs--day 1 workout..fri--light session..and rest the weekend? Keeping in mind working myself up to the amount of reps you are reccomending.by doing this it doesn't seem as difficult to start out seeing that I'm slightly above beginner status.

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@doyoufitness
Posted Fri, 11/02/2012 - 00:47

That'll be fine mate, it's what you think will work for you. Do You! doyoufitness good luck

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