Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout40 minutes
- Equipment RequiredBodyweight, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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.
Super Shred Workout Overview
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 a normal pace.
Workout Schedule
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 Breakdown
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.
Intense Super Shred: 40 Minute Fat Blast Workout
Upper Body Workout A
| 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 |
Lower Body Workout A
| 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 | ||
Upper Body Workout B
| 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 | ||
Lower Body Workout B
| 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 | ||
42 Comments
Great workout. What would be a good follow up after this or could I advance this workout in some way?
Your next program may be in this link. If not, come on back and we'll try to figure out a way to help you make this one more intense.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
If you’re just starting out. Can you do the first two phases only for like the first week or so?
Hey Kevin - it's ideal to follow the program as written. With that being said, yes you can do that for the first 2 weeks before starting the complete program.
Lost me at leg extensions and especially leg curls.
Hi! i've been doing the shul program and its great. now im looking to get the same size, or at least at bit lower but i want to get my abs seen. Someone told me to try functional training, is that the case? because it seems to be functional and i could try it out.
thanks
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?
Pick a weight that you can do about 10-12 reps with and then go until near failure using this weight
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
Can I substitute running/fast stepping with burpee since my gym is crowded?
im confused in how this works if u can email me and help me out i will highly appriciate it hooah
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.
I have the same questions!
I have the same questions!
Could I swap the running with jump rope?
is it ok to have some pre workout before doing this programme or will the drink give you to many calories.
Nothing wrong taking preworkout
can switch the running and stepping by rowing
can I replace the running and stepping by another exercise for instance Rowing
Do you loose muscle doing this program?
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!
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."
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?
You an do both triceps at the same time. Do dumbbell kickbacks standing up with a slight bend at the waist.
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.
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?
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.
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.
how many sets do you do with the exercises? do you do 1 set of 10-12 reps for each exercise?
What is an alternative exercise for reverse hack squats?
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?
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.
can you still work out on the off days or should you really rest those days?
Good question....I bet your body is gonna need the rest time...this routine seems pretty intense....I'm gonna give it a try
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.
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.
Hey Peter, I too am lost!!! Sigh
Hi. I broke each day down as follows:
40-minute Workout (Five 8-minute blocks)
Day 1
Block 1 - Perform as many reps as you can. Stop when you come close to failure. Alternate between exercises. Rest 2 minutes-prep the treadmill or stepper for block 2.
• Dumbbell bench press
• Two arm dumbbell row (slightly bent, pull elbows back)
Block 2 (two sets)
• 30 seconds, running/fast stepping
• 30 seconds, Push Ups
• 30 seconds, running/fast stepping
• 30 seconds, Side Lateral Raise
• 30 seconds, running/fast stepping
• 30 seconds, Alternating Dumbbell Curls
• 30 seconds, running/fast stepping
• 30 seconds, Standing Two Arm Overhead Triceps Extension
Block 3 - Perform as many reps as you can. Stop when you come close to failure. Alternate between exercises. Rest 2 minutes and prep the treadmill or stepper for block 4
• Incline dumbbell fly
• Straight arm Lat pull down
Block 4 (two sets)
• 30 seconds, running/fast stepping
• 30 seconds, Close Grip Push Ups
• 30 seconds of running/fast stepping
• 30 seconds, Bent Over Dumbbell Raise (bent extend arms 180 degrees)
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Upright Row (elbows up 180 degrees)
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Hammer Curl
Day 2
Block 1 - Perform as many reps as you can. Stop when you come close to failure. Alternate between exercises. Rest 2 minutes and prep the treadmill or stepper for block 2.
• Goblet squats (hold 1 dumbbell in front of chest then squat)
• Dumbbell stiff leg deadlifts
Block 2 (two sets)
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Jump Squats (bend knees until dumbbells touch the floor then jump and repeat)
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Standing Calf Raise
• 30 seconds, running/fast stepping
• 30 seconds, Plank
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Side Lunge (extend leg slightly slanted toward front)
Block 3 - Perform as many reps as you can. Stop when you come close to failure. Alternate between exercises. Rest 2 minutes and prep the treadmill or stepper for block 4.
• Leg Extensions
• Leg Curls
Block 4 (two sets)
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Wall Squats
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Rocking Calf Raise (use bar with plates-raise calf then raise toes)
• 30 seconds, running/fast stepping
• 30 seconds, Floor Crunch
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Reverse Lunge
40-minute Workout
Day 3
Block 1 - Perform as many reps as you can. Stop when you come close to failure. Alternate between exercises. Rest 2 minutes and prep the treadmill or stepper for block 2.
• Seated Arnold Press
• Lat Pull Down or Pull Ups
Block 2 (two sets)
• 30 seconds, running/fast stepping
• 30 seconds, Push Ups
• 30 seconds, running/fast stepping
• 30 seconds, Standing Dumbbell Press (elbows slightly below 90 degrees, extend over the head)
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Curl to Nose
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Kickbacks (one leg on bench-bend elbow forward then back at 90 degrees)
Block 3 - Perform as many reps as you can. Stop when you come close to failure. Alternate between exercises. Rest 2 minutes and prep the treadmill or stepper for block 4.
• Side Lateral Raise
• Reverse Pec Dec
Block 4 (two sets)
• 30 seconds, running/fast stepping
• 30 seconds, Close Grip Push Ups (hands close together on floor)
• 30 seconds, running/fast stepping
• 30 seconds, Two Arm Dumbbell Row (slightly bent, pull elbows back)
• 30 seconds, running/fast stepping
• 30 seconds, Reverse Grip Dumbbell Curl
• 30 seconds, running/fast stepping
• 30 seconds, Bench Dips
Day 4
Block 1 - Perform as many reps as you can. Stop when you come close to failure. Alternate between exercises. Rest 2 minutes and prep the treadmill or stepper for block 2.
• Squats or Leg Press
• Reverse Dumbbell Lunge
Block 2 (two sets)
• 30 seconds, running/fast stepping
• 30 seconds, Burpees
• 30 seconds, running/fast stepping
• 30 seconds, Standing Calf Raise
• 30 seconds, running/fast stepping
• 30 seconds, Plank (from plank position, lift arm and move to side; alternate between arms)
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Lunge
Block 3 - Perform as many reps as you can stop when you come close to failure. Alternate between exercises. Rest 2 minutes and prep the treadmill or stepper for block 4
• Hack Squats
• Reverse Hack Squats
Block 4 (two sets)
• 30 seconds, running/fast stepping
• 30 seconds, Mountain Climbers
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Rocking Calf Raise (bar with plates-raise calf then raise toes)
• 30 seconds, running/fast stepping
• 30 seconds, Sit Ups or Dumbbell Side Bends
• 30 seconds, running/fast stepping
• 30 seconds, Dumbbell Side Lunge
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.
This looks AWESOME!! One question, my gym doesn't have a hack squat machine is there a suitable substitution?
You can do hack squats with a barbell or smith machine too. The motion is even pretty easy to imitate with dumbbells.
This workout is exactly what I have been looking for. Can't wait to try it!