Fat Burning Workout Plan
Written by Sam · Filed Under Workouts & Training 6,310 views
Fat Burning Workout Plan
I thought it was time for a new fat burning workout plan for both men and women to help you continue to lose not only belly fat but fat in your biggest problem areas like your thighs, arms and backside.
The plan is simple and easy but it requires that you shift all your focus to this workout and making every repetition count.
In other words, workout smarter and not only harder. Take your sets to exhaustion but reducing the amount of time you rest between sets and exercises and make sure you push until your muscles fail.
Let’s not beat around the bush and get into it…
Fat Burning Workout Plan
Day 1: Legs
10 minutes of medium intensity elliptical trainer
3 sets of 14 Barbell squats (view exercise)
3 sets of 10 (each leg) Lunges with dumbbells (view exercise)
3 sets of 12 leg press (view exercise)
3 sets of 12 Medicine ball squat and press (view exercise)
10 minutes of high intensity interval training on treadmill (view my article on High Intensity Interval Training
Day 2: Chest & Back
10 minutes of medium intensity elliptical trainer
3 sets of 14 Dumbbell press (view exercise)
3 sets of 14 Lat pulldowns (view exercise)
3 sets of 12 Flyes (view exercise)
3 sets of 12 Seated cable rows (view exercise)
3 sets of 14 Push ups on bosu ball (view exercise)
10 minutes of interval training on treadmill
Day 3: Core & Cardio
5 minutes jumping rope
4 sets of 15 Ab crunches (view exercise)
4 sets of 12 Hanging leg raises (view exercise)
4 sets of 12 Back extensions (view exercise)
3 sets of 30 seconds Plank on stability ball (view exercise)
20 minutes of elliptical trainer
Day 4: Rest/Light Cardio
30 minute brisk walk
Day 5: Shoulders and Arms
10 minutes of medium intensity elliptical trainer
3 sets of 14 Seated dumbbell press (view exercise)
3 sets of 14 Standing dumbbell curls (view exercise)
3 sets of 12 Triceps pushdowns (view exercise)
3 sets of 14 Side lateral raise (view exercise)
3 sets of 14 Biceps cable curls (view exercise)
3 sets of 12 Triceps overhead extensions (view exercise)
3 sets of 14 Seated rear deltoid raises (view exercise)
10 minutes of interval training on treadmill
Day 6: Core & Cardio
5 minutes jumping rope
4 sets of 15 Ab crunches (view exercise)
4 sets of 12 Hanging leg raises (view exercise)
4 sets of 12 Back extensions (view exercise)
3 sets of 30 seconds Plank on stability ball (view exercise)
20 minutes of elliptical trainer
Day 7: Rest/Light Cardio
30 minute brisk walk
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Fat Burning Workout Plan: Conclusion
You’ll notice the focus in this fat burning workout plan on the high number of reps and the continued cardio activity throughout each day and remember to make each repetition count. Stick with this plan for at least 3-4 weeks and you will see some impressive results with the reduction of your overall body fat and in particular your problem areas as long as you stick with a healthy nutrition plan (if you need more guidance check out my article on Fat Loss Meal Plan.
Have any questions or feedback about this article? Please leave me a comment below…
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