Login
Sign Up  |  

 


 


 


 


Holiday Fat Blaster

Type: Fat Burning Workout
This is one of nearly 400 different workouts that make up our
Training Program  » Find out more

This intense body weight circuit is going to help prevent you from gaining weight during the holiday celebrations. It’s going to give you the edge you need to stop you piling on the pounds. One of the best things about it is it can be done anywhere as it requires zero equipment. It's easy to slot in as part of your normal training program.

Why should I do it?

This killer fat loss workout will raise your metabolism and get you burning more calories over the pre-holiday season. Increasing your bodies metabolism ensures that you will become more effective at burning calories at rest. Whatever the occasion; whether it’s Christmas, Thanks Giving or Labor Day, it means that you can enjoy the odd holiday treat and alcoholic drink in moderation without having to worry about your waistline.

How should I do it?

Specially designed by the WorkoutBOX Fitness Team. A fast, intense but effective body weight workout that will burn fat and increase cardiovascular and muscle fitness. Perform 20 repetitions of each exercise from each circuit set one after the other with no rest. Take 2 minutes rest between each circuit set.

When should I do it?

You can do it any time and any where without any excuse. The full workout routine should take no more than 20 minutes. Complete the workout ideally a minimum of 3 times per week. This is one you can fit in to your lunch hour. The more you do this workout, the more pre-holiday fat you’ll burn. It's recommended to perform this workout in conjunction with a CV workout for the best fat burning results.

Who's it for?

Ideal for anyone who has a busy schedule and has no access to specialist gym equipment or has limited space available.

What's a circuit?

A circuit is a combination of 3 or more exercises that are performed in succession without any rest. You then take a short recovery rest usually about 1 to 2 minutes between each circuit set.

What should I do if I can't complete all the exercise reps?

Just do what you can. 20 reps is the target to aim for.  Some exercises you will have no problem achieving 20 reps, where as others you may struggle. Do as many reps as you can without stopping, then move on to the next exercise. If you find an exercise where you can do 20 reps easily, then add another 5 reps or try and make the exercise more challenging in some way.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
More
Fat Blaster
Instructions:
  • Practice the movements through a complete range of motion.
  • Concentrate on technique rather than completing all the reps.
  • Aim to do 20 reps for each exercise.
  • If you can't do 20 reps do what you can and aim to improve next time.
  • Take 2 minutes rest between each set.
  • Complete the circuit once or repeat as many times as you can.
  • For best results do this circuit a minimum of 3 times per week.
  • If your aim is to lose weight then do this circuit with a CV workout.
Exercises: Show All | Hide All
1

General Warm-up

Steady Pace
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Steady pace training should be performed at a level 5, 6 or 7 intensity level for your chosen CV exercise type. If you are using steady pace as a recovery pace between high intensity intervals, then this should be performed a ...

» More Information


2

Specific Warm-up

Squat
2 sets 
10 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weig ...

» More Information


Squat, Barbell
4 sets 
8 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordination your abdo ...

» More Information


3

Circuit 1 - Legs

4 sets
4 sets
3 sets
4 sets
Deadlift, Barbell, Straight Leg
10 reps 
 
Targets: 
Muscle Groups:
Hamstrings
Buttocks
Calves
Lower Back
 
Description: Also known as the Romanian Deadlift (RDL). The straight leg deadlift is an excellent exercise for strengthening the hamstrings and lower back. This version uses a barbell.

» More Information


Squat Jump
12 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The squat jump is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exercise help to power & strength in th ...

» More Information


Leg Curl
10 reps 
 
Targets: 
Muscle Groups:
Hamstrings
Calves
 
Description: The leg curl is an exercise that isolates the hamstrings and also the calf muscles that are involved with bending the knee joint.

» More Information


Leg Extension
10 reps 
 
Targets: 
Muscle Groups:
Thighs
None
 
Description: The leg extension exercise is usually performed using a specific gym machine. However it can be performed with free weights or cables if a machine is not available. The advantage of doing leg extensions is that they target th ...

» More Information


Calf Raises
12 reps 
 
Targets: 
Muscle Groups:
Calves
None
 
Description: Calf raises target the calf muscles and help you to build strong solid calves in your lower legs. The calf muscles are responsible for you being able to stand on your tips toes and play a big part when pushing forward with th ...

» More Information


4

Circuit 2 - Chest

4 sets
4 sets
3 sets
5 sets
Bench Press, Dumbbell, Inclined
10 reps 
 
Targets: 
Muscle Groups:
Upper Chest
Shoulders
Triceps
 
Description: The inclined dumbbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined barbell chest press but using dumbbells for an additional challen ...

» More Information


Bench Press, Barbell
10 reps 
Wide grip
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The barbell bench press is probably one of the most well known gym exercises. It's a core exercise used by power lifters and body builders because it works the chest muscles and triceps hard. It's quite a difficult exercise t ...

» More Information


Cable Crossover
10 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: Cable crossover exercises isolate the entire chest muscle. The cable crossover can be used as an alternative to the dumbbell fly or pec deck machine fly. They are also known as cable flies and can form part of a superset with ...

» More Information


Push Up
10 reps 
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

» More Information


5

Abs: Dynamic Leg Raises

Plank, Side Elbow, Leg Raise
25 secs 
Right elbow down, maintain the plank pose while raising and lowering your top leg
 
Targets: 
Muscle Groups:
Core
Abdominals
Back
Obliques
Thighs
 
Description: The side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period, lifting the top leg. Incorporating manual resistance leg raises will tone and strengthen the out ...

» More Information


Plank, Side Elbow, Leg Raise
25 secs 
Left elbow down, maintain the plank pose while raising and lowering your top leg
 
Targets: 
Muscle Groups:
Core
Abdominals
Back
Obliques
Thighs
 
Description: The side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period, lifting the top leg. Incorporating manual resistance leg raises will tone and strengthen the out ...

» More Information


Plank, Side Elbow, Leg Raise
20 secs 
Right elbow down, maintain the plank pose while raising and lowering your top leg
 
Targets: 
Muscle Groups:
Core
Abdominals
Back
Obliques
Thighs
 
Description: The side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period, lifting the top leg. Incorporating manual resistance leg raises will tone and strengthen the out ...

» More Information


Plank, Side Elbow, Leg Raise
20 secs 
Left elbow down, maintain the plank pose while raising and lowering your top leg
 
Targets: 
Muscle Groups:
Core
Abdominals
Back
Obliques
Thighs
 
Description: The side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period, lifting the top leg. Incorporating manual resistance leg raises will tone and strengthen the out ...

» More Information


Bicycle Crunch
30 secs 
Consciously contract your abs during each rep
 
Targets: 
Muscle Groups:
Lower Abs
Obliques
Upper Abs
 
Description: The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.

» More Information


Crunch, Exercise Ball
150 secs 
Fully extend your torso over the ball and crunch your ribs towards your pelvis each and every rep
 
Targets: 
Muscle Groups:
Abdominals
Core
Obliques
 
Description: Performing the standard abdominal crunch on an exercise ball works the core abdominal muscles much harder. It promotes good technique and helps to improve core stability.

» More Information


Superman, Alternating
30 secs 
 
Targets: 
Muscle Groups:
Lower Back
Buttocks
Hamstrings
Shoulders
 
Description: The alternating superman is an effective exercise for developing the core and lower back, and is performed by lying prone, lifting the legs, arms, and head and holding it. It will also improve coordination between the upper a ...

» More Information


6

Cardio

Interval
Increase speed every quarter mile
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

» More Information


Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

 


 


Are you a great trainer?
Join hundreds of brilliant fitness trainers and build your brand - and make money - by creating your own interactive online fitness company on WorkoutBOX. It’s easy and FREE!
» Learn more
About Us  |  Trainers  |  Support  |  Terms of Use  |  Privacy Policy
© 2009-2014 WorkoutBOX.com