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Intense Fat Loss Workout

Type: Fat Burning Workout
Are you looking for a high-speed intense workout to burn fat fast? Then this intense fat loss workout will have you in and out of the gym in no time at all. We’ve made sure that it hits all the major muscle groups using one hard and fast weights routine and a short intense interval session for fat burning and CV fitness.

Effective Fat Loss

This workout is spread over 2 days. The weights routine on day 1 and the interval session on day 2, but there’s nothing stopping you doing both on the same day. Performing this workout all the time is not going to get you long term results. But as a substitute for your normal workout and to kick-start fat loss, it’s just the perfect routine for those busy times.

Short, but Very Intense!

The weights workout incorporates a training system called super sets for maximum fat burning in as little time as possible. It’s a short workout, but don’t let that fool you because it’s gets very intense. Perform 2 to 3 sets of the routine with a short rest between each one. The weights should be challenging and the pace intense. If it's not, you need to increase the weight, reduce the rest time or complete another circuit.
If you’re really serious about reaching your fat loss goals then it’s vital that you stick to the full workout which includes the weights session and the CV session.
For long term results this workout should form part of a professional training program that changes your workout structure every 4 to 6 weeks. For more information on professional see our WorkoutBOX Training Programs.
Overview Show All | Hide All

 Goal - Body Fat Reduction

Fat loss and toning is all about increasing your body’s total energy expenditure. This combined weight and CV workout is designed to get your muscles working hard along with your heart and lungs. It will keep your heart rate elevated throughout the weights session which means you will be working in the higher ranges of the CV intensity scale. The weights session should be performed at a fast pace with no rest between the supersets. This will get your blood pumping and raise your metabolism to increase your body’s fat burning ability. The CV part of the workout includes high intensity intervals which will accelerate your calorie burning potential. So this combined workout will have you melting away fat whilst you sleep.

 Level - Team Player

This workout is ideal for beginners who want to make the progression from machine based exercises to free weights. It’s a great introduction to free weight exercises as it’s not too technical. Although beginners should take it easy as the pace of this workout is fast . Start slowly take additional rest when required and progress gradually. It can also easily be modified for more advanced exercisers.

 Exercises

1 - Full Body Workout using Supersets

The workout should be completed in a circuit format, which means completing each exercise one after the other with no rest, except when changing from one superset to another. The exercises in this workout have been placed in specific groups of supersets, working the larger leg muscles first, then the upper body, arms and abs.

2 - Why Supersets?

Super setting is a great system that has been used by professional sports people, athletes and pro-body builders for years. The idea is that you perform 2 or 3 sets of exercises back to back without any rest. In this workout you will be performing exercises that work opposing muscle groups, such as chest and back, biceps and triceps. This increases the volume of work by effectively doubling up on the number of repetitions, keeping the heart rate elevated and making the exercise much more intense. It’s an excellent technique for fat burning and increasing muscle endurance. They are also a great way of getting over a performance plateau to kick start the body back into action.

3 - Start slowly and take a rest

This workout can get quite intense. The overall aim is to be able to complete 15 reps of each exercise through 3 full circuits of the weights workout. This is something to work towards. Start slowly; take as little rest as possible and achieve what you can. Always aim to improve and progress, so the next time you do this workout aim to do a little more..

4 - Pick a weight that you can just manage 15 reps with.

The ideal repetition range for muscular endurance and fat burning is between 12 and 20 reps. This workout uses light weights, but because you are performing supersets (back to back exercises with no rest), the volume of work is high. This causes the muscle groups being worked to tire requiring more endurance from the muscles. Training in this way means that your body will use energy from its stores in the form of fat, glucose and oxygen. Hence this is why this workout is ultimately good for fat burning.

5 - 30 to 60 Seconds Rest

Because the workout intensity is relatively low (low weights) and the focus is on endurance for fat burning then the types of muscle fibres used for this workout will recover relatively quickly. A short recovery period of between 30 and 60 seconds should be taken between each superset of exercises. Progression in muscular fitness can be made by gradually reducing the rest time between sets from 60 seconds to 30 seconds. A quicker recovery time indicates an increase in overall fitness.

 CV Workout

The CV workout includes intervals that are at a high intensity coupled with intervals at a moderate intensity. Working with intervals at a varying pace has a number of advantages. It keeps the workout shorter, to help keep you motivated. You burn more calories working in this way in a shorter time period, so your CV session is much more efficient.

 

2 - I don’t like gyms and prefer to work outside. Can I do this?

Absolutely, you can apply this type of interval training to any CV activity, including running, cycling, rowing, walking or swimming.

The treadmill is not the best piece of CV equipment to do interval training on as the transition between interval speeds can be too slow. So if in a gym it’s best to use a cross trainer, stepper or bike where you have full control of the speed. Or do your interval running outside in the fresh air.

 Schedule – 3 Times a Week

Start with this workout at least 2 times per week up to a maximum of 3 times per week. Allow at least 1 full days rest between each workout for adequate recovery. The CV session can either be added to the end of the workout or completed on alternate days. Performing the CV workout on the alternate days can be more beneficial.

Doing your CV workout on the days between your weights routines will help to keep your metabolism elevated. Research suggests that overall calorie expenditure is greater if weight training and CV are done on separate days. If you can only manage to do the routines in a single session, then perform the weights routine first whilst your energy stores are high.

It is suggested to continue with this workout program for a period 6 to 8 weeks. Combined with an appropriate diet and accompanied with sessions of CV training the exerciser should see a significant reduction in body fat by the end of this initial period.

Summary:

Level :  Length : 30 - 60 mins Routines : 2
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Workout A : TOTAL BODY Bookmark and Share

Attention

Repeatedly performing this workout will give limited results. It’s much more effective to vary your training each week by following a professionally designed training program.   For more information on professional training programs click here.

Instructions:
  • The exercises should be performed in a circuit format.
  • Perform each group in a super set (back to back) at a moderate to fast pace with no rest between exercises in each group.
  • Select a dumbbell for each exercise that you can just do 15 repetitions of with good technique. The last repetition should be almost impossible to complete.
  • Once the exercises in each superset are complete, rest for 60 seconds before moving on to the next superset.
  • Once you have completed the entire circuit, rest for 90 seconds then repeat the circuit again.
  • Complete this entire circuit 2 - 3 times within your gym session.
Exercises: Show All | Hide All
1

Superset 1 : Legs

Squat, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The dumbbell squat is a great all round exercise that works all the lower body parts as it is based on multiple joint movements in the legs. Your abdominals and core muscles get a good workout too. Using dumbbells makes it sl ...

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Lunges, Dumbbell, Forward
15 reps 
Once this last set is complete, take 60 secs rest before moving on to the next superset.
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: Performing lunges with additional weight is quite a challenging exercise. If you want to get really tight buttocks then this is the exercise to do. You need to have perfected the standard forward lunge before progressing to u ...

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2

Triset 2 : Chest, Back & Shoulders

Bench Press, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder ...

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Bent Over Row, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Back
Biceps
Lower Back
Mid Back
 
Description: The bent over row targets the whole of the back and is also a great core stability exercise because of its position. You are also giving the biceps a great workout and depending upon the positioning of the elbows, you can als ...

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Shoulder Press, Dumbbell
15 reps 
Once this last set is complete, take 60 secs rest before moving on to the next superset.
 
Targets: 
Muscle Groups:
Shoulders
Triceps
Upper Back
 
Description: The dumbbell shoulder press works the front and mid shoulders along with upper back and also the triceps. It's a good exercise as it hits multiple muscles and will help develop big powerful shoulders.

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3

Superset 3 : Arms

Bicep Curls, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Biceps
Forearms
 
Description: Dumbbell bicep curls are an alternative to using a barbell. Using dumbbells helps to balance the strength of both arms and also offers a greater variation in grip to train different parts of the bicep muscle.

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Dips, Bench
15 reps 
Once this last set is complete, take 60 secs rest before moving on to the next superset.
 
Targets: 
Muscle Groups:
Triceps
Chest
Rear Shoulders
 
Description: Bench dips work the rear shoulders and triceps and are a great body weight exercise that can be done almost anywhere when a bench is available. It's quite easy to do and is great for beginners to start out building strength ...

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4 Crunch
15 reps 
Once this last set is complete, take 60 secs rest before starting the circuit again.
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: The standard abdominal crunch exercise targets the stomach muscles. It's a safe effective exercise that is great for beginners to help develop strong abdominal muscles.

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What are People Saying

Hello

I new in this program.
I hope good result..

Good day

fitocorlleone wrote at 9:24 AM on Tuesday, January 05, 2010  
 

Has anyone had any seriouse results from this workout ?

ben wrote at 9:59 PM on Saturday, December 12, 2009  
 

I lost 10 kg due to this routine in about 10 weeks . it is awesome

danial wrote at 2:15 AM on Saturday, November 21, 2009  
 

I lost 10 kg due to this routine in about 10 weeks . it is awesome

danial wrote at 2:15 AM on Saturday, November 21, 2009  
 

Just started.. Wanna loose some pounds! yay

joomador wrote at 9:51 PM on Tuesday, November 03, 2009  
 

I think this is the perfect exercise for me write now. I'm definitely in need of a "cutting" cycle. :-)

Skye wrote at 4:45 PM on Saturday, October 24, 2009  
 

a superset is where you use the muscles opposite form one another like biceps and triceps or chest and back.

sandwhich0920 wrote at 11:25 PM on Tuesday, October 20, 2009  
 

what is a superset?

Frank2470 wrote at 12:39 AM on Sunday, October 04, 2009  
 

i reckon i might try swimming for the Cardio?????

Marc37 wrote at 6:07 AM on Wednesday, September 09, 2009  
 

YEAH

Hisco wrote at 5:46 AM on Tuesday, July 07, 2009  
 

NVM. ha

JamesWhitley wrote at 9:56 AM on Friday, June 05, 2009  
 

What exercise do you do? Its not really specific...

JamesWhitley wrote at 9:55 AM on Friday, June 05, 2009  
 

this is a great one for us girls too. you don't need a lot of eqipment, just a set of light dumbbbells and a bench. you don't have to go in the main weights area if you're feeling conscious

GymDeb wrote at 3:58 PM on Thursday, April 30, 2009  
 

very intense workout. Do the circuit 3 times. Excellent workout.

irish_badboy wrote at 8:29 PM on Wednesday, April 29, 2009  
 

I'd never really taken supersets seriously until i tried this workout, now i do.... there great! Makes the workout much more intense and you really feel yourself being pushed much harder.

JonMac wrote at 7:04 AM on Sunday, April 26, 2009  
 

You must to post a comment. If you don’t have an account you can .

Intermediate Summary
  • Introduction to CV intervals
  • Progression to muscle size
  • Effective split routines

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Training Guide

Working Out:

  • Take short rests to keep heart rate up.
  • CV exercise is vital for fat burning.
  • Endurance training tones and burns fat.

Diet & Nutrition:

  • Cut your calorie intake by 500 calories.
  • Eat little and often. Every 2 to 3 hours.
  • Cut out processed foods.

Lifestyle:

  • Get at least 8 hours sleep per night.
  • Plan your workouts around your weekly routine.
  • Stress promotes fat storage.


   
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