Get Ready to Drop a Jeans Size in 2 Weeks
It’s great timing for a new fat burning workout plan to help you overcome all the daily life obstacles and finding the time to organize and plan a new workout.
The plan is quite straight forward but it requires that you shift all your focus to making every repetition count so that you can begin to lose not only belly fat but fat in your biggest problem areas like your thighs, arms and backside. It’s designed to increase lean muscle mass which will amp up your fat burning metabolism and get you to drop a jean size within 2 weeks time.
You’re going to take your sets to exhaustion (like the exhaustion you feel after spending 4 hours at Walmart exhaustion!), and you’re also going to reduce the amount of time you rest between sets and exercises. That means within 30 seconds after each single exercise you are starting the next set or exercise. Push hard, push until you get a slight uncomfortable feeling, that is when you’re going to see some serious results.
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Now let’s get into this simple workout plan…
Fat Burning Workout Plan – Just 2 Weeks
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
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 with nutrition check out my Sexy Flat Abs Meal Plan which includes a full 7 day/week meal plan including healthy snacks to keep you totally satisfied.
Have any questions or feedback about this article? Please leave me a comment below…
Resources: Exrx.net
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
For those who are working out at home and do not have access to certain exercise equipment needed for some of the exercises above ( ie: hanging leg raises) can you offer alternative exercises that can be done at home to replace these exercises?
Try this article – https://weightlossandtraining.com/home-workout-no-equipment
This workout was awesome I dropped 13kg in 7 weeks on this
Awesome, thanks for the feedback!
Hi Sam,
If I buy the 30 days Transformation package, do I still need the Ultimate Abs workout package?
Hey Monie! Thanks for the great question. The 30 Day Transformation is designed to help you lean out and includes full workout programs. The ultimate Abs workout package is very focused on 7 different intense ab circuits so you can get that to add variety to your workouts, so it’s a bit up to you if you want to at it in one full sweep or add it later on. Let me know if you have any other questions!
Thanks for your quick reply Sam. Will there be any further sale if I decided to buy one now and add the other later on?
Not sure when there will be another one as we’ve done a really strong push in January, but hopefully you can at least get some results coming in!
Just started this workout and I must say I feel the burn. ? I’ve been out of the gym since November due to spondylolisthesis. It was very difficult looking for a workout which would not aggravate my condition, but I found it! Thanks again Sam!