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Intense Fat Loss Workout

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

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.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Workout A : TOTAL BODY
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

General Warm-up

Steady Pace
2 miles 
 
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 ...

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2

Circuit 1 - Chest and Shoulders

4 sets
4 sets
3 sets
4 sets
Squat, Dumbbell
12, 10, 10, 8 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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Push Up, Twisting
12, 10, 10, 8 reps 
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up with rotation adds another element to the standard push up which makes it much more challenging. It's not necessarily that difficult but it will challenge balance & coordination in addition to working the chest, a ...

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Deadlift, Dumbbell, Straight Leg
12, 10, 10, 8 reps 
 
Targets: 
Muscle Groups:
Hamstrings
Buttocks
Calves
 
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 dumbbells.

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Front Raise, Dumbbell
12, 10, 10, 8 reps 
 
Targets: 
Muscle Groups:
Front Shoulders
Shoulders
 
Description: The front raise is an effective exercise for developing the deltoids, and is performed by extending the arm in front of the body with the elbow extended. This exercise is excellent for working primarily the front shoulders, a ...

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Dumbbell Flyes
12, 10, 10, 8 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: Dumbbell flyes directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles, which gives t ...

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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.

Other Fat Burning Workouts you should try

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Rapid Fat Loss Workout
Level : Intermediate
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