Turn the heat up!
Do you want to know how to lose weight and sculpt your body at the same time? Follow this Ultimate Fat-Burning Workout Plan to Shed Pounds & Inches. This workout plan consists of 5 days on and 2 days off. It requires access to a gym. Anyone can follow this program, and you can go at your own pace.
The Ultimate Fat-Burning Workout Plan
My clients with the main goal of fat loss follow a similar plan to this one. It is designed into two upper body days, two lower body days and one day that focuses on just cardio. One of the upper body days and one of the lower body days also require a bit of cardio (so 3 days of cardio, total).
What makes this a fat burning workout? First of all, you will find compound lifts (squats, dead-lifts and bench press) integrated into each day. Compound movements burn more calories. Secondly, we’ve incorporated active rests. This means that you are ALWAYS doing something. You’re never just sitting there. In between sets, you will perform one of the selected active rests for 30 seconds before moving to the next set. This keeps your heart rate up and the fat melting! You will want to choose a moderately heavy weight to complete the number of reps assigned.
You can repeat this plan for 6 to 12 weeks. When it starts to feel easy, up the weight and/or increase reps.
We must keep in mind as always, that consistency is key. Weight loss requires effort, but it doesn’t have to be complicated. We will include instructional videos for each exercise on the next page. Ready to get started?!
Day 1: Lower Body
Active Rest: Kettle Bell Swing or Mountain Climbers
Just to make sure that you understand, an example of how you’ll utilize active rests follows: 15 squats, 30 seconds of kettlebell swings, 15 more squats, 30 more seconds of kettlebell swings and one more set of 15 squats, followed by the final set of kettlebell swings. From there you’ll move on to single-leg deadlifts…
Squats – 3 sets of 15
Single-Leg Dead Lifts – 3 sets of 15 per leg
Cable Hip Abduction – 3 sets of 15 per leg
Standing Calf Raise – 3 sets of 15
ABS: Reverse Crunches and Planks – 3 sets of 30 Seconds each
Day 2: Upper Body
Active rest: Slam Ball or Jumping Jacks
Bench Press – 3 sets of 15
Cable Row – 3 sets of 15
Lateral Dumbbell Shoulder Raise – 3 sets of 15
Bicep Dumbbell Curl – 3 sets of 15
Tricep Dumbbell Kickbacks – 3 sets of 15
20 Minutes HIIT (treadmill, elliptical, stepper, etc.) – one minute walk, one minute jog/run for 10 sets
Day 3: Rest
Day 4: Lower Body
Active Rest: Knee-Ups or Skaters
Walking Lunges (Alternating) – 3 sets of 20
Barbell Deadlifts – 3 sets of 15
Leg Press – 3 sets of 15
Hamstring Curl – 3 sets of 15
ABS: Sit-ups and Russian Twists – 3 sets of 30 seconds each
20 Minutes HIIT (treadmill, elliptical, stepper, etc.) – one minute walk, one minute jog/run for 10 sets
Day 5: Upper Body
Active Rest: Battle Rope or Burpees
Dumbbell Rows – 3 sets of 15
Dumbbell Shoulder Press – 3 sets of 15
Pec Fly Machine – 3 sets of 15
Cable Curls – 3 sets of 15
Tricep Cable Push Down – 3 sets of 15
Day 6: Cardio
Treadmill or Outside
Warm-Up – 5 minutes (moderate pace)
Jog/Run – one minute on, one minute off (for 11 rounds or 22 minutes)
Cool down – 3 minutes (moderate pace)
This will take you 30 minutes total.
Day 7: Rest
Repeat again next week!
Instructional Videos
Squats
Single-Leg Dead Lifts
Cable Hip Abduction
Standing Calf Raise
Reverse Crunches
Plank
Bench Press
Cable Row
Lateral Dumbbell Shoulder Raise
Bicep Dumbbell Curl
Tricep Dumbbell Kickbacks
Walking Lunges (Alternating)
Barbell Deadlifts
Leg Press
Hamstring Curl
Sit-ups
Russian Twists
Dumbbell Rows
Dumbbell Shoulder Press
Pec Fly Machine
Cable Curls
Tricep Cable Push Down
This Ultimate Fat-Burning Workout Plan to Shed Pounds & Inches will work every muscle in your body! It will melt excess fat and sculpt your muscles to leave you looking fit and sexy!
If you enjoy this workout plan, check out these 17 Workouts Guaranteed to Help You Lose Weight!
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