Want to get shredded but hate tedious cardio? Ditch it and do this program instead! It utilizes several strategies to burn fat far away from the cardio deck!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration3 weeks
  • Days Per Week
  • Time Per Workout30-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Machines, Other
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Summer, and all the outdoor activities (i.e. beach, pool, barbecues, etc.) that go with it, will soon be upon us.

The question is, “Are you ready?”

Perhaps the answer is a bit simpler to the “average Joe,” but not for those of us who spent the winter months training “balls to the wall” to add more muscle in all the right places.

You see, for us, part of summertime fun is putting our newly “renovated” physiques on display, which means that the winter “fluff” has to have been melted off like snow from a windshield.

So once again I ask, “Are you ready?”

If you strip down and look in the mirror, your initial reaction to what you see will more than likely tell you the answer – and if it is an undeniable “no,” well then you better get to work because time’s a wasting!

But Cardio Sucks!!!

Yes, I know, I know - you want to get ripped but cannot stand doing cardio. For those of us who live to push and pull weights, cardio training can be an absolutely excruciatingly boring endeavor.

Whether the cardio be HIIT, steady state, or any other form, when it comes time to hop on the treadmill, stationary bike or elliptical the majority of us iron pumpers cringe in disgust.

But isn’t cardio just a necessary evil when it comes to torching body fat? Not necessarily my friends!

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Utilized correctly, the same BB’s, DB’s and machines we use to ignite hypertrophy can also be extremely effective tools for incinerating fat like butter in a flame! The essential keys lie in choosing the right exercises, incorporating the proper rep range, strategically designing your workouts, and speeding up the pace.

Follow my guidelines below and you may never need step foot on a treadmill ever again!

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The Cardio-Free Fat Burning Workout Overview

When it comes to an “anti-cardio” approach to body fat burning you will need to follow a few general guidelines that will help optimize the process:

1. Exercise Choice

When utilizing BB’s, DB’s, machines or bodyweight movements to incinerate fat cells, it is most beneficial to perform mostly compound lifts - especially when it comes to working larger muscle groups like back and quads.

These exercises will most effectively raise the heart rate, burn off calories, boost natural growth hormone production (note: GH is a very powerful fat burner released in response to intense resistance training), and enhance metabolic rate.

2. Rep Range Revelations

Since we are focusing on burning body fat, it is best that you keep reps in the medium to medium-high range on all sets. This translates to about 10-12 repetitions for upper body exercises and 13-20 for the lower half.

By doing so you will again burn greater calories, produce higher levels of lactic acid (which increases GH production), and stimulate the metabolism, while still providing your muscles a challenging enough base of resistance to foster hypertrophy.

3. Exercise Arrangement

Most of the time when focusing our efforts into manifesting pure muscle mass, lifters utilize a “straight sets” approach, with approximately 2-3 minutes rest in between each.

However, when looking to get “shredded” enough to display a wicked 6-pack, razor-like separations, deep cuts, rippling striations and veins like road maps, it is far more effective to use specific types of supersets, circuits, and mega-fast paced training.

The Fat Burning Workouts

Below are three examples of the types of weight (resistance) training workouts you can begin using right now to “rip up” your physique without ever stepping foot on a treadmill, bike or stepper!

However, while it may feel wonderful to avoid the tediousness of most cardio machines, these workouts - while in no way boring - will feel anything BUT wonderful (well, at least until you’re done)!

Workout A: The Fast and Furious Body Fat Burner

Exercise Sets Reps
Barbell Squats 3 13-15
Alternating Barbell Lunge 3 13-15
Stiff Leg Deadlift 3 13-15
Burpees 3 13-15
Underhand Grip Barbell Bent Row 3 10-12
Close Grip Push Ups 3 10-12
Standing Military Press 3 10-12
Close Underhand Grip Pull Up 2 Max Reps
Bicycle Crunch 3 16-20 Each

**Rest between sets should be 30-60 seconds.

Workout B: The Lower Body/Upper Body Superset Scorcher

Exercise Sets Reps
A1. Hack Squats 3 13-15
A2. Push Ups 3 10-12
B1. Leg Press 3 12-15
B2. Wide Grip Pull Up 3 10-12
C1. Long Jumps 3 13-15
C2. Seated Dumbbell Press 3 10-12
D1. Good Morning 2 12-15
D2. Standing Alternating Dumbbell Curl 2 10-12
E1. Standing Broomstick Twists 3 21-25 Each
E2. Bench Dips 3 10-12

**Rest between supersets should be no longer than 2 minutes

Workout C: The Fat Incinerator Circuit

Exercise Sets Reps
Deadlift 3 Rounds 12-15
Incline Dumbbell Press - 10-12
Box Jumps - 13-15
One Arm Dumbbell Row - 10-12
Walking Lunge - 13-15 Each
Wide Grip Barbell Upright Row - 10-12
Lying Leg Curl - 12-15
Skullcrusher - 10-12
Hanging Straight Leg Raise - 16-20
V Handle Grip Pull Up - Max Reps

**Move from one exercise to the next as rapidly as possible.
**Do not go to failure on each movement, but perhaps 1-2 reps short.
**If attempting to perform multiple circuits rest about 3-5 minutes in between each by slowly walking around the gym and sipping water until ready.

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The Training Schedule
  • Week 1: Workout A on Monday, Wednesday, Friday and Sunday.
  • Week 2: Workout B on Tuesday, Thursday, Saturday and Monday.
  • Week 3: Workout C on Wednesday, Friday, Sunday and Tuesday.

You can then follow Week 3 with one week on your normal lifting schedule, then repeat the above once again.

Posted on: Mon, 09/27/2021 - 08:28

Does this workout help to build muscle as well..!?????

M&S Team Badge
Posted on: Wed, 10/13/2021 - 15:59

Hey, Ken. For beginners it may. People with a lot of training experience may not notice as much muscle gain. Fortunately, the fat loss will showcase the muscle you have.

Posted on: Tue, 04/06/2021 - 15:59

Burpees, long jumps and box jumps are cardio. Prove me wrong.

Posted on: Mon, 12/28/2020 - 05:43

Hey guys.
I am looking for a just dumbell program . only for home.
Can anybody help me

M&S Team Badge
Posted on: Mon, 12/28/2020 - 09:44
Posted on: Tue, 03/10/2020 - 16:58

Yesterday I started your workout plan. It’s great, but quick question...Are we only supposed to workout 4 days per week? Or, would you recommend doing low impact or light exercise like yoga, abs or good ol’ walking on off days?

Posted on: Sun, 03/15/2020 - 15:17

I would like some input on this as well

Nguyen Thanh Trung
Posted on: Thu, 01/02/2020 - 05:47

Hi, my current routine is 6d/week. How can I adjust this plan?

Osama Khalil
Posted on: Sat, 12/07/2019 - 09:08

For the remaining 3 days should i just rest or can i do normal workout or at least walking ?

William Gully
Posted on: Fri, 08/30/2019 - 00:49

Will I be able to maintain the muscle I have built with this workout? Also workout C states 3 rounds but is that only for the dead lift or for the entire workout?

Posted on: Wed, 07/24/2019 - 15:40

can i start first with the third program

Ron Harris
Posted on: Mon, 06/24/2019 - 20:02

So to confirm, during week 1, I am doing workout A every other day for 4 consecutive workouts THEN doing workout b every other day for 4 consecutive workouts etc?

Posted on: Mon, 07/01/2019 - 21:27

Yes. Work out A week 1, B week 2, C week 3.
He states to use normal workout for week 4 and then repeat.

Posted on: Sun, 06/16/2019 - 18:07

For workout C, do you do 1 set of each exercise in succession, with no rest in between, rest 2 minutes and repeat 2 more times?

M&S Team Badge
Posted on: Mon, 06/17/2019 - 08:35

Hi Brian,

Yes. It is a circuit, so you'll do all of the exercises in order with no rest until you've finished the entire circuit.