Instead of giving you more fat loss and nutrition information today, I thought I would give you a sample workout that I am dubbing the ultimate fat burning workout. Is this the “holy grail” of fat burning workouts? Well, I don’t think there is such a thing, but if you put 100% into these workouts, you will definitely burn off some body fat. To really get a great fat burning effect, make sure you follow smart nutrition principles.
So without further ado, here is the ultimate fat burning workout.
Day 1:
Perform each exercise, one after the other, for the prescribed reps and sets
Reps: 10
Sets: 4
Rest: 60 seconds between exercises
- 1a) Reverse Lunge
- 1b) 1 Arm DB Chest Press
- 1c) 1 Arm DB Bent Over Row
- 2a) Double DB Clean and Press 3 sets of 8 reps (rest 60 seconds, then perform 2b)
- 2b) Double DB Swing 3 sets of 12 reps (rest 60 seconds, and then repeat 2a)
Finish with: Jump Rope Intervals x 8 minutes: 30 seconds work, 30 seconds rest
Day 2:
Bodyweight Circuit
- 1) Jumping Jacks x60
- 2) Squat x15
- 3) Push-ups x10
- 4) Inverted Row x10
- 5) Burpee x 10
- 6) Plank x 30 seconds
Go through that circuit as many times as possible in 10-15 minutes
Day 3:
Reps: 6
Sets: 6
Rest: 45 seconds between exercises
- 1a) Romanian Deadlifts
- 1b) Dips or Standing DB Overhead Press
- 1c) Chin-up (use a band for assistance if you can’t perform them on your own)
Sets: 3
Reps: 12
Rest: 60 seconds between exercises
- 2a) Squat Thrust with DBs
- 2b) 1 Arm DB Swings (do 12 reps with each arm)
Finish with: Jump Rope Intervals x 8 minutes: 30 seconds work, 30 seconds rest
Day 4:
Burpees (without push-up) or Advanced Burpees (with push-up)
-Perform as many reps as possible in 10-15 minutes
Day 5:
Reps: 15
Sets: 3
Rest: 75 seconds between exercises
- 1a) Bulgarian Split Squat
- 1b) Decline or Weighted Push-up
- 1c) Barbell Bent Over Row
Sets: 3
Reps: 10
Rest: 60 seconds between exercises
- 2a) DB Clean and Push Press
- 2b) Jump Squats
Finish with: Jump Rope Intervals x 8 minutes: 30 seconds work, 30 seconds rest
Days 6 and 7: Go outside and take a brisk walk. You can also repeat the workout from day 2 or 4 if you prefer.
Here’s a note pertaining to the ultimate fat burning workout: don’t underestimate it. While it looks simple on paper, it’s a real butt-kicker in the gym.
You can follow this program for 4-5 weeks. Here is how you can progress:
Weeks 2-4/5: For days 1,3, and 5, decrease the rest periods by 5 seconds each week for the strength training exercises. For the jump rope intervals, add 1 minute each week.
For day 2, increase the number of times you get through the bodyweight circuit. You can also increase the duration. For day 4, simply perform more burpees in the same time period, or increase the duration.
So there you have it—the ultimate fat burning workout.