Workout Summary
- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration1 week
- Days Per Week2
- Time Per Workout30-60 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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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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 |
1 Comment
Can I make this into a workout ?how long would you suggest the duration in terms of weeks