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Elite Fat Burning Workout

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

Are you an experienced workout vet? Are you still striving to achieve that defined chiselled physique that you see on celebrities and professional fitness models? Well you’re in luck… This killer elite fat burning workout is exactly what you need as it’s perfectly designed to drop your body fat levels, so you can show off all that hard earned muscle you've been building. It uses the right exercises at the right intensity to ensure that you lose body fat without compromising lean muscle.

Hold on to Hard Earned Muscle

One of the biggest dilemmas that exercisers have when training to reduce body fat, is the loss of lean muscle. A reduction in calorie intake along with an increase in energy output can often result in a drop in muscle mass. A well designed fat burning workout will be based around muscle endurance to increase fat burning potential whilst also preserving as much lean muscle as possible. This workout will train the upper and lower body parts 3 times per week to make sure that you preserve your hard earned muscle, whilst increasing your energy output to burn more fat.

Maximum Fat Loss

The CV interval session is designed to compliment the weights sessions to burn more calories and ultimately burn more fat in the long run. Interval training has been proven to burn more calories than steady state training in less time so its ideal for stripping off the body fat.  With Interval training the session length is much shorter, this means that more of the energy comes from fat and glycogen stores rather than lean muscle tissue. Successful reduction in body fat levels is a combination of getting the right energy balance between energy in (food) and energy out (exercise). A good diet combined with weight training and CV exercise will help obtain the best results.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Day 1 // Monday
Instructions:
  • 60 seconds of rest between sets.
  • Move the weights through a full range of motion.
  • Focus on technique before weight.
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

Specific Warm-up

2 sets
2 sets
2 sets
2 sets
Plank, Tricep Extension
10 reps 
 
Targets: 
Muscle Groups:
Triceps
Core
 
Description: The plank tricep extension is an effective exercise for developing the triceps muscles. This exercise focuses on the triceps by isolating them with tricep extensions as well working the core abdominals hard to maintain a stab ...

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3

Circuit 1 - Shoulders

3 sets
3 sets
4 sets
4 sets
Shoulder Press, Dumbbell
15, 12, 12 reps 
 
Targets: 
Muscle Groups:
Shoulders
Triceps
Upper Back
 
Description: The dumbbell shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. It hits multiple muscles and will help develop big powerful shoulders. Below you'll ...

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Front Raise, Dumbbell
15, 12, 12 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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Lateral Raise, Dumbbell
15, 12, 12 reps 
 
Targets: 
Muscle Groups:
Mid Shoulders
Mid Back
Upper Shoulders
 
Description: The lateral raise with dumbbells is an effective exercise for developing the deltoids, and is performed by extending the arm to the side of the body with the elbow extended. Start with a light weight to perfect the technique. ...

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4

Superset 1 - Triceps

3 sets
3 sets
4 sets
4 sets
Tricep Extension, Barbell
15, 12, 12 reps 
Make sure you are seated and use a narrow grip
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The barbell tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a barbell with an overhand (prone) grip, positioning the barbell behind the head and extending the elbows t ...

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Tricep Extension, Barbell
15, 12, 12 reps 
Make sure you are lying down when performing this exercise. Use a curl bar if one is available.
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The barbell tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a barbell with an overhand (prone) grip, positioning the barbell behind the head and extending the elbows t ...

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5

Drop Set 1 - Triceps

3 sets
3 sets
4 sets
4 sets
Tricep Pushdowns, V Bar
15, 12, 12 reps 
 
Targets: 
Muscle Groups:
Triceps
Forearms
 
Description: Tricep pushdowns isolate the tricep muscles and using a V bar works the larger lateral head of the muscle more intensely. This exercise is very easy to perform and can be done by beginners to help develop strength before movi ...

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Tricep Pushdowns, V Bar
15, 12, 12 reps 
Lighter than the previous set
 
Targets: 
Muscle Groups:
Triceps
Forearms
 
Description: Tricep pushdowns isolate the tricep muscles and using a V bar works the larger lateral head of the muscle more intensely. This exercise is very easy to perform and can be done by beginners to help develop strength before movi ...

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6

Abs: Crazy Crunches

Crunch, Medicine Ball, Overhead
120 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: This crunch with medicine ball is an effective exercise for developing the abs, and is executed by performing a normal crunch with a medicine ball overhead for added resistance. This version further challenges the abdominals ...

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Crunch, Arms Overhead
120 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: An even more challenging version of the standard crunch. Placing the arms out above the head increases the intensity on the abdominal muscles.

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Superman, Alternating
60 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 ...

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Crunch, Medicine Ball, Overhead
120 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: This crunch with medicine ball is an effective exercise for developing the abs, and is executed by performing a normal crunch with a medicine ball overhead for added resistance. This version further challenges the abdominals ...

» More Information


Crunch, Arms Overhead
120 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: An even more challenging version of the standard crunch. Placing the arms out above the head increases the intensity on the abdominal muscles.

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Superman, Alternating
60 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 ...

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7

Cardio

Interval
2 miles 
Increase speeds 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 ...

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