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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

Summary:

Level : 
Intermediate
 Length : 30 - 60 mins Routines : 3
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Workout A Bookmark and Share
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 alternating 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. Alternatin ...

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3 Interval
20 mins 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 

What are People Saying

Good Question Bigl

 wrote at 8:01 AM on Friday, April 16, 2010  

@bigl - I wouldn't say either one is "better" as they're both beneficial, but if your goal is to perform actual pull-ups in the future (which is typically your overall best option on this front), I would suggest doing as many unassisted pullups as you can, and then transition to assisted pullups.

 wrote at 6:33 PM on Sunday, March 07, 2010  

Is it better to assisted pullups or underhanded lat pulldowns?

 wrote at 11:56 PM on Saturday, March 06, 2010  

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

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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