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Rapid Fat Loss Workout

Type: Fat Burning Workout
Are you busy and pushed for time? This time efficient workout is the answer. The rapid fat loss workout will have you burning fat and building lean muscle in less than one hour a day, so it’s great if you have a busy schedule.  It applies a 3 day total body split structure, so it hits all muscle groups hard and fast. The result is rapid fat loss combined with increases in muscle size and functional strength.

 

Great Results in Less Time

You don’t have to spend hours in the gym to achieve great results. This workout uses a combination of compound sets and high intensity intervals to get you results in double quick time. Performing 2 exercises back to back from different muscle groups allows you to get more work done. This means your rest time is reduced which keeps your heart rate elevated, meaning you burn fat whilst also building lean muscle.

Short Intense Cardio

High Intensity Interval Training has been proven to be one of the most effective training methods for reducing body fat whilst preserving lean muscle. Interval training is a combination of short bursts of high intensity work followed immediately with recovery periods at a lower intensity. The intensity combinations are repeated for a number of cycles to give a shorter but more intense workout. A 20 minute high intensity interval session can burn as many calories
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Workout A
Instructions:
  • Practice moving the weights through a complete range of motion.
  • Concentrate on technique. Make that your focus rather than weight.
  • Exhale as you lift the weight, and inhale as you lower it again.
  • Choose a weight that you can just manage the required number of reps with.
  • Take 1-2 minutes rest between each set.
  • Use a weight that is heavy enough so you can just manage the required number of reps.
Exercises: Show All | Hide All
1

Compound Set 1

3 sets
Deadlift, Dumbbell, Straight Leg
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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Bench Press, Barbell
8 reps 
 
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 ...

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2

Compound Set 2

3 sets
Lunges, Forward
8 reps 
One rep is both sides.
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: Lunges are a great bodyweight exercise for working the legs and lower body. They can also be performed with weights to increase the challenge and build muscle and strength in those areas. They do require quite good balance an ...

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Shoulder Press, Dumbbell, Alternating
8 reps 
One rep is both sides.
 
Targets: 
Muscle Groups:
Shoulders
Triceps
Upper Back
 
Description: The military shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. Performing the exercise whilst standing places more emphasis on the core as core str ...

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3 Interval
20 mins  @ Intensity Level 5-9
• Choose any cardio of your choice • Treadmill / Outside walk or run - Gym bike / Outside bicycle - Swimming - Rowing Machine • 5 min warm-up • Perform 6 intervals alternating between work and recovery • Work: 30 secs @ high intensity 9 • Recovery: 90 secs @ low intensity 5 or less • 5 min cool-down
 
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 ...

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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.

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