Get in shape and look great for summer in 6 short weeks! This 6-day fat-loss program combines supersets and HIIT for the ultimate calorie-burning combination.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Split
  • Training Level
    Beginner
  • Program Duration6 weeks
  • Days Per Week
    6
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Many people that focus on fitness consider the summer a peak time of the year. All of that hard work is dedicated to revealing how you look at the beach, get-together, or just being out and about. Some of you reading this may not feel like you’re ready to show off those results just yet. Perhaps something later on in the year is coming up for you. 

Fear not, because once again, we got you covered. What follows is a six-week program that will help you get in shape, look great, and feel better overall. The mindset will be improved, the body will be better, and after 42 days, you’re going to be ready for whatever it is you have coming up. You in? Good. Let’s get to work!

Recommended: Need help losing fat? Take our Free Fat Loss Course

6 Week Summer Workout Challenge Training Schedule

Here is the weekly split that will serve as your schedule for the next six weeks. You will notice two things about this split. First, there is no Monday through Sunday. Some people have days off during the week and like to train after work. Others may be free to get it in on a Saturday night. Make this split work for you, as long as the workouts get done.

Second, there is no certain time arranged for you to train. Some of you reading this may have that perfect 9 to 5 job while others don’t know when they’re going to get called into work. Some people may have to work overtime. When you have 45 minutes available, get to the weight room and smash it. The effort can be just as hard at 7 a.m. as it can be at 7 p.m. You just have to be willing to do the work.

  • Day 1 – Upper Body Superset Workout
  • Day 2 – Lower Body Superset Workout
  • Day 3 – Cardio and Abs
  • Day 4 – Upper Body Superset Workout
  • Day 5 – Lower Body Superset Workout
  • Day 6 – Cardio and Abs
  • Day 7 – Complete Rest Day

Related: Summer Burn: 12 Week Fat Melting Workout

About the Workouts

The workouts that follow are going to be based on hard work and making the most out of the time you have to train. The rep range is 10-15, depending on the training day. This isn’t a strength-based program, so the reps aren’t very low. That said, don’t just go through the motions with these exercises. You should be pushing yourself to work with challenging weight. If you get to the point that you can do 12 reps without reaching failure, bump the weight up if possible. If you’re limited on the weight you can use, then slow down the speed of each rep.

The setup of these workouts is based on supersets. For those that don’t know, you will do two exercises in a row before taking a break. So exercise “1a” will be done, and you then immediately move over to do exercise “1b”. Then you get to rest.

Supersets can save you time in the gym because you can get more work done. These supersets in particular are paired up so opposite body parts are being worked. The Upper Body Superset Workout pairs chest and back in two supersets, shoulders in one, and arms in one. The Lower Body Superset Workout focuses on hamstrings and glutes to start with, followed by quadriceps, then the legs and abs together, and calves at the end.

Here is the challenge with this. The goal isn’t to save time, it’s to do more work in the same time. You will see that the sets are listed as “3-4”. You can start by doing three supersets of each pairing. If you’re able to rest for 30 seconds between supersets, then I want you to add the fourth superset. Those extra reps and effort may not seem like much, but all of the small increments piled on top of each other can lead to big differences. In this case, it means a difference in workload, effort, and results.

All of the exercises here can be found in the M&S Exercise section. They are focused on barbells and dumbbells so people that can’t train in gyms are able to perform the workouts. If you can go to the gym, or if you have a better option to substitute a movement with, that’s fine. Just make sure it would perform a similar action and that you give the best effort possible.

Upper Body Superset Workout

Exercise Sets Reps Rest
1a. Flat Barbell Bench Press 3-4 10-12 30-60 sec
1b. Dumbbell Pullover 3-4 10-12 30-60 sec
2a. Incline Dumbbell Press 3-4 10-12 30-60 sec
2b. Pendlay Barbell Row 3-4 10-12 30-60 sec
3a. Lateral Raise 3-4 10-12 30-60 sec
3b. Rear Lateral Raise 3-4 10-12 30-60 sec
4a. Barbell Curl 3-4 10-12 30-60 sec
4b. Lying Dumbbell Triceps Extension 3-4 10-12 30-60 sec

Lower Body Superset Workout

Exercise Sets Reps Rest
1a. Stiff-Leg Deadlift 3-4 10-12 30-60 sec
1b. Walking Lunge 3-4 10-12 30-60 sec
2a. Goblet Squat 3-4 10-12 30-60 sec
2b. Dumbbell Leg Extension 3-4 10-12 30-60 sec
3a. Squat Jumps 3-4 10-12 30-60 sec
3b. Mountain Climbers 3-4 10-12 30-60 sec
4a. Seated Calf Raise 3-4 10-12 30-60 sec
4b. Standing Calf Raise 3-4 10-12 30-60 sec

Shirtless, muscular man doing jump rope in gym.

Cardio and Abs

Cardio can be done once a day on the days you train. The session that everyone should do is a 15-20 minute walk first thing in the morning. Sip some water, take your morning supplements if that is a part of your routine, and go walk. Try to keep a moderate pace, but don’t run.

The second session would take place on two of the days off from working out. This one will be a High-Intensity Interval Training (HIIT) type of program. It can be done on an elliptical, treadmill, bike, or even by running. The type of workout you prefer is the one you should do. What is required here is effort. After a 60 second warm-up, you will go all-out for 30 seconds. Give yourself everything you got. After 30 seconds, scale the effort back to about 60%. You will repeat this cycle 10 times; 30 seconds high and 60 seconds low. After the 10th cycle, you will perform low effort work for one minute. By the time you’re done, this is 17 minutes of cardio that will wear you out. The good news is it will also help you get leaner. For those that need it, below is how the times would look while you’re doing this program.

HIIT Cardio Workout

Time Effort
0:00 – 1:00 1 minute of low-to-moderate effort
1:01 – 2:30 30 seconds of high effort, 60 seconds of moderate effort
2:31 – 4:00 30 seconds of high effort, 60 seconds of moderate effort
4:01 – 5:30 30 seconds of high effort, 60 seconds of moderate effort
5:31 – 7:00 30 seconds of high effort, 60 seconds of moderate effort
7:01 – 8:30 30 seconds of high effort, 60 seconds of moderate effort
8:31 – 10:00 30 seconds of high effort, 60 seconds of moderate effort
10:01 – 11:30 30 seconds of high effort, 60 seconds of moderate effort
11:31 – 13:00 30 seconds of high effort, 60 seconds of moderate effort
13:01 – 14:30 30 seconds of high effort, 60 seconds of moderate effort
14:31 – 16:00 30 seconds of high effort, 60 seconds of moderate effort
16:01 – 17:00 1 minute of low effort

As for abs, you can perform ab work after the HIIT cardio session. There are several great workouts to choose from here on M&S, such as the Core Destroyer: 8 Week At Home Ab Workout.

Rest & Recovery

There is one complete day off a week on this program, and you should make the most out of it. Get quality sleep, relax as much as you can, get your head right for the week to come, and pay attention to recovery. If you feel you need a massage therapy session, get it in. Percussive therapy is a good way to help the muscles recover as well. Don’t neglect this. That recovery from the week before doubles as preparation for the week to come. Your success will be much greater if you take this seriously.

32 Comments
Neil
Posted on: Sun, 09/10/2023 - 18:43

I'm just at the end of the six weeks and enjoyed the programme, lost 3kg. What would be suitable next?

M&S Team Badge
Roger
Posted on: Mon, 09/11/2023 - 21:20

Congrats on the progress, Neil. This could help you find that next program.

https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...

ann
Posted on: Tue, 07/18/2023 - 17:49

Hi,Roger I am currently doing your six week summer challenge also with the abs destroyers and hitt. It's been around four weeks so far. The problem is my shoulders & arms are getting really wide and big I don't want to look like a female bodybuilder.I have decreased my weight from 20 to 10 -5 lbs. Should I stop the program? btw love the abs session.

M&S Team Badge
Roger
Posted on: Sat, 07/22/2023 - 12:41

Hi, Ann. If you're responding like that so quickly, then there are a lot of bodybuilders who want your genetics.

Are you getting leaner as well? Glad you love the abs session, though. If you want, just do the lower body and abs for the last couple of weeks and give the upper body a break. That may help.

Ann
Posted on: Wed, 09/06/2023 - 17:14

Hi, Roger i have been doing this workout for a little over a month. I know you do 5 exercises back/back that counts as one round with no breaks in between. Well I caught myself today instead of doing 3 rounds i been doing you ready for this? (9) rounds. I have no idea how i mess that up btw im using 5lbs dumbbells. Just to refresh your memory im the one who bulk up easily on the arms and you recommended this w//out to me. Is doing some many reps/rounds causing my bulk? keep in mind im only lifting 5lbs. bc you told me to go light

ann
Posted on: Sun, 07/23/2023 - 11:20

Hi Roger, it's ann again I forgot to mention that I've been working out and lifting weights for decades. So I'm not new at this, but I believe in given different works out a try to keep things mixed up. Unfortunately, big arms around in my family both maternal and paternal side of my family so it doesn't take long for me to bulk up. Is there a weight session You can refer to slim & and tone the arms at the same time instead of making them bigger? thanks in advance, Ann

M&S Team Badge
Roger
Posted on: Sat, 09/23/2023 - 13:44

Hi, Ann. Yep, that extra work is probably leading to some growth, even with the light weight, that is a lot of stimulation. I would suggest taking a week off and do a lot of cardio during that week. Then, follow up on this plan as designed. Hope this helps!

M&S Team Badge
Roger
Posted on: Fri, 07/28/2023 - 10:28

Hi Ann, I appreciate the follow-up. Give this one a try, but keep the weights light on upper body workouts. That may help with the slimming and not cause as much bulking.

https://www.muscleandstrength.com/workouts/summer-shape-up-womens-home-w...

Carmen
Posted on: Sun, 07/16/2023 - 01:35

Is this working aprópiate for an obese woman wanting to lose weight?

M&S Team Badge
Roger
Posted on: Sat, 07/22/2023 - 12:43

Hi, Carmen! If you're brand new to training, then you may want a simpler program to start with. If you've been training and aren't dealing with serious health issues, then you could run this routine. Look at this one, and see if you would feel more comfortable with it.

https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-fa...

Matilda
Posted on: Tue, 07/04/2023 - 09:48

So if I understand correctly I should do cardio 15-20 minutes all days that I work out then the HIIT-workout two times a week?
Take care!

M&S Team Badge
Roger
Posted on: Mon, 07/10/2023 - 08:04

That is correct, Matilda. If you run this program, we'd love to hear how it worked for you. Thanks for reading M&S!

Joseph Martinez
Posted on: Sat, 07/22/2023 - 08:40

So just trying to confirm on work out day low cardio
Day one day two super sets with low cardio on day 3 hi intensity cardio along with abs then repeat will only do abs on the 2 cardio days that are high intensity and 7th day complete rest is this correct also this will be with a 500 calorie deficit I'm basing my macros off of building muscle will thus we ok

M&S Team Badge
Roger
Posted on: Sat, 07/22/2023 - 12:44

You got it, Joseph. Go for it, and please let me know how it works for you. Thanks for reading M&S!

Selim
Posted on: Sat, 07/01/2023 - 12:27

one back exercise.. two if we consider dumbell pull over? is it possible to add more back and shoulders

M&S Team Badge
Roger
Posted on: Thu, 07/06/2023 - 08:49

It is. You could do two arm rows or shrugs, which focus on the traps. Do these slightly bent over and they will focus on the mid-upper back as well. Our exercises section has plenty of choices for you.

christina
Posted on: Mon, 05/29/2023 - 02:56

can i use dumbbell instead of barbell? if so, how to calculate equivalent weight of dumbbells and should i do the workout each hand seperately or both together?

M&S Team Badge
Roger
Posted on: Thu, 06/01/2023 - 08:31

Hi, Christina. You can do dumbbells if you like. Don't be as concerned about weight as you should be effort. Whether it's the equivalent of a barbell or not isn't as important. As for separate or together, that is up to you. I would do both at the same time to save time, but if you have the time to do each side one at a time, nothing wrong with that at all.

mark
Posted on: Sun, 05/28/2023 - 04:00

Is this how the routine should be done - 1a 1b 30 sec rest. Repeat it 3 times. Then move to 2a-2b and so on?

M&S Team Badge
Roger
Posted on: Thu, 06/01/2023 - 08:30

You've got it, Mark.

Vanessa
Posted on: Tue, 05/23/2023 - 07:06

In regards to resting between sets, do we complete the superset, like a,b, rest or a, rest, b, rest?

Thank you!

M&S Team Badge
Roger
Posted on: Thu, 06/01/2023 - 08:30

A, B, rest, repeat, Vanessa. Hope this helps. If you run this program, let us know how it goes for you. Thanks for being a part of the M&S community.

Sara
Posted on: Tue, 06/21/2022 - 16:26

How much of a calorie deficit would you recommend pairing with this workout? Also, can jogging or biking at a steady state effort replace the daily walk?

M&S Team Badge
Roger
Posted on: Sat, 06/25/2022 - 10:04

Hi, Sara. Start with a 400-500 deficit over what you're eating now if you're counting calories.

I feel the walk would be enough, but if you really want to do jogging or biking, I suggest going with the bike. The jogging can place subtle stress on the joints because of the impact of the steps. The bike will be a better option.

Srikanth kandikonda
Posted on: Mon, 04/18/2022 - 00:42

Hello

I would like to know for the HIIT cardio what type of exercises we can do??

M&S Team Badge
Roger
Posted on: Thu, 04/28/2022 - 21:04

Hi, Srikanth. The cardio could be alternating running and walking, using an elliptical at alternating speeds, or boxing on the heavy bag. Pretty much any form of cardio that you can change levels of effort would work.

Emma
Posted on: Sat, 08/14/2021 - 19:10

I love the work out plans thank you but as a newbie I am nervous about taking supplements or powders. How do you know which ones are not harmful?

M&S Team Badge
Marina
Posted on: Mon, 08/16/2021 - 10:21

Emma,

Well, depending on your diet, you might not need supplements or powders at all. What type of supplements are you most interested in?

Salvador Dali
Posted on: Thu, 08/12/2021 - 08:52

Hello, how many kg will we loose if we do this for 3 weeks , like averagely

M&S Team Badge
Marina
Posted on: Fri, 08/13/2021 - 09:45

Salvador -

Fat loss is not linear, and it's definitely not the same for everyone! There are several factors that go into how much a person is able to lose during a given timeframe, such as diet, lifestyle, workout intensity etc. Unfortunately, we can't provide an estimate on how many KGs a person will lose while on a plan for 3 weeks.

Salvador Dali
Posted on: Thu, 07/29/2021 - 05:45

On the cardio day what are the workouts we should perform it is not mentioned in you plan. Please reply thanks.!!

M&S Team Badge
Marina
Posted on: Wed, 08/04/2021 - 20:01

Salvador Dali -

The cardio required here will be any High-Intensity Interval Training (HIIT) exercise. It can be done on an elliptical, treadmill, bike, or even by running. The type of workout you prefer is the one you should do. What is required here is effort.

The plan is also listed at the bottom of this workout along with further explanation.