3 Fat Blasting Workouts for Maximum Fat Loss

Rethink your cardio-only fat loss mindset with these three fat burning workouts. Send your metabolism into overdrive and become a fat-destroying machine.

Workout Summary

Lose Fat
Full Body
Beginner
1 week
2
30-60 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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Workout Description

While it is true that most consider “cardio” to be the best form of fat burning exercise, few realize just how powerful traditional (and non-traditional) forms of resistance training can be in this regard. Now, this is not to say that either steady-state and/or HIIT cardio workouts shouldn’t be included in an all-around fat melting program, but more specifically that this process can be greatly augmented by using other methods in conjunction with basic forms of cardio.

Below are three weight-training/bodyweight resistance oriented workouts that will not only burn tons of calories but also force the metabolism into overdrive for up to 24 hours – making you a literal turbo-charged, fat destroying machine! 

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Muscular man doing leg press.

The Full Body Fat Blast (Circuit Style)

Complete the following exercises back-to-back with no rest between exercises. This counts as one round. Rest 2-4 minutes between each round. Depending on your level of fitness, this circuit can be performed 1-4 times.

This workout can be performed up to 3 days per week on non-consecutive days, such as Tuesday, Thursday, and Saturday.

Exercise Reps
Squats 20
Bench Press 12
Barbell Bent Over Row 12
Alternating Dumbbell Lunges 15 reps each leg
Standing Military Press 12
Close Underhand Grip Pull-ups Max reps
Stiff Leg Deadlift 20
Bench Dips Max reps
Jack Knife Sit-ups 20
Leg Press 20

The Tri-set Fat Torcher (Leg Workout)

To begin each tri-set, perform lift “a” before jumping right into lift “b” and lift "b" before jumping right into lift "c". Take as little time as possible in between each exercise of each tri-set. Rest 2-4 minutes in between each tri-set.

This workout can be performed 2 x per week with 2-3 days in between (example: Monday and Thursday).

Exercise Sets Reps
1a. Barbell Squat 1 16-20
1b. Lying Leg Curl 1 10-12
1c. Walking Dumbbell Lunge 1 10-12 each leg
2a. Leg Press 1 16-20
2b. Stiff-Leg Deadlift 1 10-12
2c. Alternating Dumbbell Bench Step-Ups 1 10-12 each leg
3a. Leg Extension 1 16-20
3b. Weighted Hyperextensions 1 13-15
3c. Alternating Forward DB Lunge 1 10-12 each leg

Weight Training/Plyometric Fat Punisher (Upper Weights/Lower Plyos)

To begin each superset, perform lift “a” before jumping right into lift “b". Rest as little as possible in between the weight training and plyometric movements. Rest 1-2 minutes in between each set of a specific combo (example: perform the bench press, then immediately after, the jump turn – rest 1-2 minutes and repeat). Rest 2-3 minutes in between each exercise combo.

This workout can be performed up to 3 non-consecutive days per week, such as Monday, Wednesday and Friday.

Exercise Sets Reps
1a. Barbell Incline Press 3 8-10
1b. 180 Degree Jump Turns 3 12-15 each way
2a. Wide Grip Pull-ups 3 Max reps
2b. Vertical Jumps 3 12-15
3a. Wide Grip Upright Barbell Row 3 8-10
3b. Broad Jumps 3 10-12
4a. Incline Overhead Dumbbell Extension 2 10-12
4b. Split Jumps 2 12-15 per side
5a. Standing Alternating Dumbbell Curl 2 10-12
5b. Lateral Bound 2 12-15 each way
6a. Hanging Straight Leg Raise 2 Max reps
6b. Box Jumps 2 8-10

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