May 10
21
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 8 Intermediate |
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| 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 | |
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| 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 | |
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| 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.
