Intense Super Shred: 40 Minute Fat Blast Workout

These fast-paced 40 minute calorie-burning sessions will help you to incinerate body fat and get shredded using a combination of interval training and muscle building exercises.

Workout Summary

Lose Fat
Split
Beginner
12 weeks
4
40 minutes
Bodyweight, Dumbbells
Male & Female

Workout Description

Theses workouts are designed to help you maximize your time in the gym. Sessions are short, intense, calorie-burning and sweat-drenching.

You will get in the gym, warm up and blast it out. There will be no need for cardio. You will burn fat while building or maintaining your existing muscle tissue.

Here is how it works. Each 40 minute session is comprised of the following blocks:

  • Block 1 - 8 minute timed set using two compound exercises. This block will challenge the muscles, stimulating hypertrophy (muscle growth) while elevating your heart rate and causing you to burn through calories. Rest exactly 2 minutes after this block. This will give you time to prep the treadmill or stepper for block 2.
  • Block 2 - 8 minute timed HIIT (high intensity interval training) cardio block, using dumbbell or bodyweight exercises and either a treadmill or an aerobics stepper. During this block you will get the intense fat burning benefits of HIIT cardio, and combine them with additional resistance training exercises that will challenge your upper and lower body, helping you to look your best. Rest 2 minutes after this block. Drink water and prep your dumbbells for block 3.
  • Block 3 - 8 minute timed set using two isolation exercises. By now you are sweat drenched and halfway home. This block will continue to challenge major muscle groups while helping to keep your heart rate elevated. Rest exactly 2 minutes after this block, then return to the stepper or treadmill for block 4.
  • Block 4 - 8 minute timed HIIT (high intensity interval training) cardio block, using dumbbell or bodyweight exercises and either a treadmill or an aerobics stepper. You will be utilizing different dumbbell or bodyweight exercises that will help you to round out an amazing fat burning session. Following this block, perform a 2 minute cool down consisting of a walk at normal pace.

Fat Blast Workout

Super Shred Workout

Here is a sample weekly schedule. You will be performing four calorie-incinerating workout sessions per week.

  • Day 1 - Upper Body Workout A
  • Day 2 - Lower Body Workout A
  • Day 3 - Off
  • Day 4 - Upper Body Workout B
  • Day 5 - Lower Body Workout B
  • Day 6 - Off
  • Day 7 - Off
Block One

During block one you will pick a dumbbell weight that will be challenging for both of the listed exercises. Ideally, you want to choose something that would allow you to perform about 10-12 reps per set with.

Alternate between exercises, keeping rest between between sets to a bare minimum. If you need a few seconds between sets to catch your breath, take it, but no more! 

Flip-flop back and forth between the 2 exercises listed in this block. Perform as many reps as you can per exercise, and stop a set when you come close to failure. Continue this pattern of alternating exercises, and performing as many reps as possible, until your 8 minutes are up.

Use a timer on your phone, if possible.

Here are the block one exercises for each workout:

  • Upper Body Workout A - Dumbbell bench press and two arm dumbbell row
  • Lower Body Workout A - Goblet squats and dumbbell stiff leg deadlifts
  • Upper Body Workout B - Seated Arnold press and lat pull down or pull ups
  • Lower Body Workout B - Squats or leg press and reverse dumbbell lunges
Block Two

During block two you will alternate between 30 seconds of running/fast stepping, and 30 seconds of resistance training. The pattern is as follows:

  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #1
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #2
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #3
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #4
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #1
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #2
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #3
  • 30 seconds of running/fast stepping
  • 30 seconds, exercise #4

As you can see, this 8 minute block has you rotating between 4 total exercises. These exercises are listed below in the individual workouts.

Block 3

Block three is performed just like block one, but using the following exercises:

  • Upper Body Workout A - Incline dumbbell flye and straight arm lat pull down
  • Lower Body Workout A - Leg extensions and leg curls
  • Upper Body Workout B - Side lateral raise and reverse pec dec
  • Lower Body Workout B - Hack squats and reverse hack squat
Block 4

Block four is performed just like block two, but using a different set of exercises. These exercises are listed below.

Workout A
Upper Body
Exercise
Block 1
Dumbbell Bench Press
Two Arm Dumbbell Row
Block 2
Exercise #1 - Push Ups
Exercise #2 - Side Lateral Raise
Exercise #3 - Alternating Dumbbell Curls
Exercise #4 - Standing Two Arm Overhead Tricep Extension
Block 3
Incline Dumbbell Flye
Straight Arm Lat Pull Down
Block 4
Exercise #1 - Close Grip Push Ups
Exercise #2 - Bent Over Dumbbell Raise
Exercise #3 - Dumbbell Upright Row
Exercise #4 - Dumbbell Hammer Curl
Workout A
Lower Body
Exercise
Block 1
Goblet Squats
Dumbbell Stiff Leg Deadlift
Block 2
Exercise #1 - Dumbbell Jump Squats
Exercise #2 - Standing Calf Raise (holding 2 dumbbells)
Exercise #3 - Plank
Exercise #4 - Dumbbell Side Lunge
Block 3
Leg Extensions
Leg Curls
Block 4
Exercise #1 - Dumbbell Wall Squats
Exercise #2 - Dumbbell Rocking Calf Raise
Exercise #3 - Ab Wheel Rollouts or Floor Crunch
Exercise #4 - Dumbbell Reverse Lunge
Workout B
Upper Body
Exercise
Block 1
Seated Arnold Press
Lat Pull Down or Pull Ups
Block 2
Exercise #1 - Push Ups
Exercise #2 - Standing Dumbbell Press
Exercise #3 - Dumbbell Curl to Nose
Exercise #4 - Dumbbell Kickbacks
Block 3
Side Lateral Raise
Reverse Pec Dec
Block 4
Exercise #1 - Close Grip Push Up
Exercise #2 - Two Arm Dumbbell Row
Exercise #3 - Reverse Grip Dumbbell Curl
Exercise #4 - Bench Dips
Workout B
Lower Body
Exercise
Block 1
Squats or Leg Press
Reverse Dumbbell Lunge
Block 2
Exercise #1 - Burpees
Exercise #2 - Standing Calf Raise (holding 2 dumbbells)
Exercise #3 - Rolling Plank (From plank position, lift and arm and move to your side. Alternate between arms)
Exercise #4 - Dumbbell Lunge
Block 3
Hack Squats
Reverse Hack Squats
Block 4
Exercise #1 - Mountain Climbers (From a push ups position, bring a knee forward, alternating legs)
Exercise #2 - Dumbbell Rocking Calf Raise
Exercise #3 - Sit Ups or Dumbbell Side Bends
Exercise #4 - Dumbbell Side Lunge

34 Comments+ Post Comment

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Posted Sun, 09/06/2015 - 18:30
Sheldon

Is it just me or do the instructions in Block 1 contradict itself? At first the instructions say to pick a weight you can do 10-12 reps with, then two paragraphs later it says to do as many reps until almost failure. Which is it?

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Posted Sat, 09/12/2015 - 15:10
David

Pick a weight that you can do about 10-12 reps with and then go until near failure using this weight

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Posted Sun, 09/06/2015 - 07:47
Prakash Makhija

Hi There - I have a lot of Fat on my chest and m chest looks bulky when compared to my other body parts- Do you think by doing this workout i might add more size to my chest - I want to get rid of the fat on my chest - pls guide - Prakash

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Posted Sun, 09/28/2014 - 21:40
Pete

Can I substitute running/fast stepping with burpee since my gym is crowded?

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Posted Tue, 08/26/2014 - 14:59
Vicente Covarrubias

im confused in how this works if u can email me and help me out i will highly appriciate it hooah

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Posted Wed, 08/06/2014 - 16:28
Scott

What can i do for the reverse hack squat if i dont have a hack squat piece if equipment in my gym.i know how to use barbell for hack squat but what about reverse.also what is a good post workout supplement that i can take that will help in muscle recovery but also keep the weight off.by the way just started this program and wow im sweating like ive been in a sauna after the first block.

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Posted Thu, 10/01/2015 - 11:28
Sherry

I have the same questions!

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Posted Thu, 10/01/2015 - 11:28
Sherry

I have the same questions!

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Posted Wed, 06/25/2014 - 16:17
Justin

Could I swap the running with jump rope?

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Posted Wed, 06/11/2014 - 06:22
phil

is it ok to have some pre workout before doing this programme or will the drink give you to many calories.

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Posted Sun, 05/11/2014 - 23:29
lancelot_01

can switch the running and stepping by rowing

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Posted Sun, 05/11/2014 - 23:11
lancelot_01

can I replace the running and stepping by another exercise for instance Rowing

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Posted Sun, 05/11/2014 - 16:56
Amer

Do you loose muscle doing this program?

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Posted Thu, 05/08/2014 - 09:53
Derek

Starting using this regimen this week. I lift at home so I've been doing burpee sets for the cardio. This workout is intense and I love it! Thanks for sharing!

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Posted Fri, 05/02/2014 - 17:02
TS

Andrea - I take a 5 sec rest between each 30 sec set just to switch exercises

As for the 8 min routine he said - "Flip-flop back and forth between the 2 exercises listed in this block. Perform as many reps as you can per exercise, and stop a set when you come close to failure. Continue this pattern of alternating exercises, and performing as many reps as possible, until your 8 minutes are up."

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Posted Wed, 04/30/2014 - 23:48
Andrea

For the Dumbbell kickbacks, how do you perform 30sec exercise between running 30secs? Do you do 30secs (then it will not be 8mins) each side or 15secs?

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Posted Sun, 05/04/2014 - 14:00
TS

You an do both triceps at the same time. Do dumbbell kickbacks standing up with a slight bend at the waist.

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Posted Tue, 04/29/2014 - 16:43
TS

This is a brutal workout. I am barely able to complete it using my body weight on a lot of the exercises. Had to drop weight on most exercises as well. 8 minutes starts to feel like an eternity!!

Also had to do jumping jacks rather than sprints due to layout of my home gym.

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Posted Mon, 04/28/2014 - 15:18
kevin

I started this today. I've done circuit training when I was on Virginia for military training and it got me in the best physical shape ever. Is it okay to take pre workout while on this schedule? I work graveyard so I need a little pick up after work but I've been told not to take pre workout if I do HIIT or any sort of cardio. Any feedback on this?

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Posted Sun, 04/27/2014 - 09:12
Ruthles

Can jumping jacks be substituted for running in blocks 2 & 4? The set up of my gym makes it very difficult to perform this routine using a cardio machine between the weight sets.

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Posted Mon, 04/28/2014 - 01:06
David

Same here - cardio equipment is not convenient at my gym for blocks 2 & 4. I'm going to give this a try tomorrow and do jumping jacks or high stepping in place for the cardio.

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Posted Wed, 04/23/2014 - 11:37
paul maclean

how many sets do you do with the exercises? do you do 1 set of 10-12 reps for each exercise?

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Posted Wed, 04/23/2014 - 10:17
Thais

What is an alternative exercise for reverse hack squats?

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Posted Wed, 04/23/2014 - 09:11
Mark Burkholder

Training level Beginner? Really?....I've been lifting for over 3 years and this program seems more intense than some "beginner" program....I can't wait to try it....how many weeks would someone advise doing this?

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Posted Wed, 04/23/2014 - 10:31
Steven

I would run it for 8 weeks, and if you are feeling good and like the program, keep running it for another 4 to 8 weeks.

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Posted Tue, 04/22/2014 - 17:37
carly

can you still work out on the off days or should you really rest those days?

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Posted Wed, 04/23/2014 - 09:14
Mark Burkholder

Good question....I bet your body is gonna need the rest time...this routine seems pretty intense....I'm gonna give it a try

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Posted Tue, 04/22/2014 - 05:11
Pedro

Hi. My body type is ectomorph, but I have a couple of fat Kgs in my torso (mostly flanks), as result of some years of physical inactivity and weight gain, followed by a very restritctive diet (that took me some muscle mass also).
I started weight lifting about 3 weeks ago (3 days / week, hypertrophy starter routine), I am progressing slowly and feeling great exercising again.
I was thinking about changing the training routine after the 4th week and I saw this scheme; the scheme looks a very interesting challenge, but my doubt is if it is suitable to someone that wants to burn like 2 Kgs of fat and build strength and some muscle mass.
I would also like to know if you advise any supplementation with this scheme regarding my body type and training objectives.

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Posted Mon, 04/21/2014 - 16:51
Peter

For some reason I'm lost sounds like a sweet work out and it will give me what im looking for but dont understand how to do a days workout with the blocks. Im lost with the work out schedule, it says day one upperbody A and so on and so on, & then says you have to do 4 workouts when only 2 are listed. I hope some one gets what im asking and can explain it to me thanks.

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Posted Tue, 04/22/2014 - 17:05
Ox

Hey Peter, I too am lost!!! Sigh

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Posted Tue, 04/22/2014 - 18:40
mike

Do the entire first Workout A on Monday and entire first Workout B on Tuesday. Then do the entire second Workout A on Thursday and the entire second Workout B on Friday.

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Posted Fri, 04/18/2014 - 21:22
Charlie

This looks AWESOME!! One question, my gym doesn't have a hack squat machine is there a suitable substitution?

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Posted Mon, 04/21/2014 - 17:06
Brandon

You can do hack squats with a barbell or smith machine too. The motion is even pretty easy to imitate with dumbbells.

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Posted Fri, 04/18/2014 - 17:36
Danielle

This workout is exactly what I have been looking for. Can't wait to try it!