The Ultimate Fat Burning Workout


Workout Description
The ultimate fat burning workout is exactly what it claims to be. Looking at the exercises, ironically they are very similar to the ones I list in most of the mass building and muscle building routines. How you perfrom the exercises is very different, using high intensity circuits to ignite your fat burning metabolism and finishing off with high intensity cardio interval sprints. Working your whole body in one routine raises your metabolism and ensures you burn fat for many hours after your workout. This workout feels right and I have seen more fat loss results with this workout, than I have with any other workout routine.

Workout Notes
Monday and Friday Routines – do 10 reps of each exercise in a circuit (one exercise after another until all exercises have been completed – that’s one circuit) Do one to three circuits altogether depending on experience. Finish by doing 10 mintues interval training on an exercise bike, treadmill, rowing machine or other cardio machine.
•Wednesday Routine – Do 15 reps of each exercise in a circuit using two-thirds of the weight you could do for 10 reps


Main Goal:
Days Per Week:
Type of Workout:
Number of weeks:
Workout Level:
Weight Loss
3 or 4
Circuit Training

Exercise Reps (circuit)
Barbell Squat 10
Barbell Bench Press 10
Wide-Grip Seated Row 10
Dumbbell Lunge 10
Swiss Ball Crunch 10
Cardio Intervals 10 minutes

Exercise Reps
Leg Press 15
Good Morning 15
Incline Barbell Bench Press 15
Lat Pull Down 15
Barbell Ab Rollout 15
Cardio Intervals 10 minutes

Exercise Reps
Dumbbell Split Squat 10
Romanian Deadlift 10
Twisting Shoulder Press 10
Barbell Curl 10
Plank 10
Cardio Intervals 10 minutes

Cardio and Interval Training Explained
Instead of performing long, slow steady aerobic exercise, go hard for short periods of time, like 30 seconds or so, then easy for a minute or two. This is a great way to finish your workout.

Warm up for 3 minutes, go hard for 30 seconds, go easy for 90 seconds, go hard again for 30 seconds, go easy again for 90 seconds, go hard again for 30 seconds, then cool down for 2 minutes 30 seconds.