Fat Burning Workout Program
With the summer now just a few months away for many of us, now is the time that many of us are beginning to panic that we’ve left things too late as we aren’t quite “beach body ready” just yet. Because of this, we’re really stepping up our game both in the kitchen and in the gym in order to build ourselves the ultimate body but yet despite this, many of us are going wrong because truthfully we don’t quite know what it is that we should be doing.
If you take a look at the most professional training and workout programs, you’ll see that they’re typically designed to last around 12 – 16 weeks on average, but for some of us, that’s just too long. The fat-burning workout program, we’ll be providing for you right now, however, will help you to incinerate body fat and build lean muscle in just six weeks time, so by the time summer arrives, you can hit the beach and be proud of what you’ve achieved.
The program will utilize full-body weight and resistance-based fat burning workouts, along with intense cardio sessions. If you’re afraid of hard work, then this is not a fat-burning workout program for you as you will be working very hard and as a result, it isn’t to be taken lightly. If you feel that you’re ready to put in the work in order to look and feel great, however, here’s a look at what the program involves
What the Program Contains
Basically, over the next six weeks, you will be following two full-body workouts and the following cardiovascular workouts, which look as follows:
This is a lighter day for two full-body workouts, with an emphasis on slightly lighter weights and a few extra repetitions. The first couple of reps may feel at ease, but by the time you reach the end, your muscles should be on fire. The idea behind this workout is to not only increase metabolic function by increasing the heart rate, but to also tone and shape the muscles, which in turn will contribute towards lean muscle gain.
- Chest – Flat bench dumbbell press – 2 warm-ups, followed by 4 sets of 10 – 12 reps
- Back – Wide-grip pull-ups – 4 sets of 10 – 12 reps (bodyweight)
- Legs – Barbell squats – 2 warm-ups, followed by 4 sets of 10 reps
- Shoulders – Standing military barbell press – 2 warm-ups, followed by 4 sets of 10 – 12 reps
- Biceps – Standing EZ bar curls – 4 sets of 15 reps
- Triceps – Triceps rope pushdowns – 4 sets of 20 reps
Full-Body Workout 2:
In this workout, the idea is to choose a slightly heavier weight than you may be accustomed to, gradually increasing the weight with each set, but the main thing to remember is that you should be reaching failure by the end of every single working set. If you aren’t reaching failure, the weight is too light for you.
- Legs – Leg press machine – 2 warm-ups, followed by 4 sets of 8 – 10 reps
- Shoulders – Seated dumbbell shoulder press – 2 warm-ups, followed by 4 sets of 8 – 10 reps
- Chest – Incline barbell bench press – 2 warm-ups, followed by 4 sets of 8 – 10 reps
- Back – Bent over barbell rows – 2 warm-ups, followed by 4 sets of 8 – 10 reps
- Triceps – Close grip smith machine bench press – 2 warm-ups, followed by 4 sets of 12 – 15 reps
- Biceps – Alternate dumbbell hammer curls – 4 sets of 10 – 12 reps
Cardio Workout:
This cardio workout is all about getting as much work done as possible in less than 45 minutes, and as a result, your resting heart rate will go through the roof and your metabolism will quickly begin increasing following each workout. It is physically demanding, but providing you stick to the plan and try not to wait too long during your rest periods, this will be one of the most effective fat burning workout programs you’ll ever follow.
HIIT (High-intensity interval training)
Perform this workout on a treadmill, set to the highest incline available. Begin with a general 5 – 10 minute warm-up, which should include stretching etc. Next, begin by walking on a treadmill for 60 seconds, before increasing the speed and sprinting as fast as you can for 30 seconds. Slow the speed back down and walk for 60 seconds, before repeating all over again for several rounds. You can repeat this process as many times as possible in 20 minutes.
Crunches
Next, you will rest for 60 – 90 seconds, before setting up a mat on the floor and performing 4 sets of stomach crunches, aiming for between 20 and 30 crunches per set.
Plank
To finish this workout, you will assume a standard plank position and will plank for as long as you possibly can, until you can really feel it in your abs.
The program
Weeks 1 – 3
Sun – off
Mon – Full-body: 1
Tues – Cardio workout
Weds – Full-body: 2
Thurs – off
Fri – Full-body: 1
Sat – Cardio workout
Weeks 3 – 6
Sun – Off
Mon – full-body: 2
Tues – Full-body: 1
Weds – Cardio
Thurs – full-body: 2
Fri – Cardio
Sat – Off
Things to Remember
Remember, in order to make any training program successful, not only do you need to put the hours in at the gym, but you also need to put the hours in the kitchen as well. Don’t expect to be able to build muscle and lose fat if you’re eating what you like when you like.
You need to be disciplined and to eat healthily. Also, make sure you drink plenty of water throughout the day, particularly before and during your workouts as proper hydration is the key to effective performance in the gym. Follow the program listed above, alongside a healthy eating program, and in six weeks’ time, you’ll be amazed by just how much better you look and feel.
