Results Are Just Around the Corner
As you already know, all workouts are not created equally, and that’s a good thing. The best results are attained with a workout program that is diverse and varied, even when your primary goal is to burn fat.
Over time, your body and your metabolism get used to the same exercises, and eventually your results start slowing down. In the worst case scenario, you’ll hit what fitness experts refer to as a plateau – a period of time where you stop making any further progresses at the gym and this can be incredibly frustrating.
Without a doubt this results from repetition in your routine. Even if you’re still working up a sweat, it may not be enough to keep seeing results long-term. The biggest factor is change, and keeping your body guessing a little.
Today, we’re going change things up and get you set up with a one set fat-loss exercise plan. The goal of this routine is to introduce you to a bunch of new fat-burning exercises that you can incorporate into your program. With only one set per exercise, you’ll be able to fit in a ton of new stuff and keep challenging yourself throughout.
So whether you’re looking for something new or just feeling a little stuck, give this one set plan a try.
Change Things Up with this One Set Fat-Loss Plan
Remember, you’re only going to do one set per exercise. Once you reach your max repetitions, take a 30 second to 1 minute break, and move on to the next exercise. When it comes to number of repetitions, I’m offering you some recommendations below, but the more you can do the better.
For this plan, start with a 5 minute warm-up on the treadmill or elliptical. Then get to it:
- 10-12 reps of Lunge and Press (each side) (view exercise)
- 12-15 reps of Woodchopper (each side) (view exercise)
- 8-12 reps of Bent-Over Barbell Row (view exercise)
- 8-12 reps of Dumbbell Row on Floor (each side) (view exercise)
- 12-15 reps of Bench Step-Ups (with dumbbells) (view exercise)
- 8-12 reps of Barbell Deadlift (view exercise)
- 10-12 reps of Knee Tucks on Bench (each side) (view exercise)
- 12-15 reps of Stability Ball Tuck (view exercise)
- 8-10 reps of Stability Ball Squat (view exercise)
- 12-15 reps of Bicycle Crunch (view exercise)
- 1 minute of Plank on Stability Ball (view exercise)
- 30 seconds of Superman (view exercise)
Make sure you fuel up and hydrate afterward. I recommend taking a look at my article on Best Post Workout Protein for some helpful ideas. Protein can not only help improve muscle recovery, but it also gives your metabolism a serious boost, helping you burn even more calories and fat!
Remember, the whole goal here is to change things up and try something new.
If you like what you see here, you can easily double or triple the number of sets and turn this into a more intense exercise plan. Or take what you like, and add it to your current program.
Either way, these are the kinds of exercises you need to be doing to burn some serious fat – and overcome the worst of plateaus!
Looking for more ways to intensify your fat-loss results?
Check out my article on High Intensity Training & Body Fat. High intensity workouts, or what is also known as high intensity interval training (HIIT), is one of the best ways to see serious fat burning and toning results.
Have any questions or feedback about this One Set Fat-Loss Exercise Plan? Please leave a comment below…
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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.
I am struggling to find a exercise plan and nutrition plan that fits in with my lifestyle. I am an instructor and participate in 6 Pilates classes per day. I also instruct booty barre classes. I find I get really hungry when I diet and lose weight but put it back on again. I’m constantly under pressure to look good but I am now at a loss of how to get there. When I do weight training my thighs and arms get very muscular and carry size . I don’t like the look. How can I look slim and trim and train with out starving?
Hi Kylie, it sounds like you really need to work on you nutrition plan and timing. Try this one out for starters 6 Pack Diet Plan for Women and let me know how it comes along.