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Advanced Women’s Fat Burning Workout

Type: Womens Workouts
This is one of nearly 400 different workouts that make up our
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The objective of this women’s workout program is to step your training up to the next level! This Advanced Fat Burning Program will help you develop a lean toned physique through fat loss and muscle toning. At this stage of your training you should be comfortable with multi joint exercises and ready to include more isolated exercises. This combined with CV training will strip away the body fat to leave well shaped and defined muscle underneath. This is a full body workout with emphasis on the “trouble” areas for women. E.g. Butt, Thighs, Abs, Calves…etc. For this program to be its most effective you must put a side 3 days a week, ideally with one day rest in between, giving you the option for another light cardio workout to maximise results!

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Back, Biceps & Cardio // Monday
Instructions:
  • Reminder – This is a fat burning work out! The objective is to keep your heart rate up at all times.
  • Warm up with any form of cardio exercise done at a low moderate intensity./li>
  • Select a weight which will take you to the point of failure on the last rep of your final set for each exercise.
  • Cardio can be done in any variety as long as you are sticking to the principles.
  • Work at a pace where talking becomes uncomfortable. This is typically 60%-70% of your resting heart rate. Perfect for fat burning!
  • Maintain for long period of time (30 mins).
  • Only do cardio at the end of the work out, so you don’t fatigue your muscles before lifting weights.
  • Make it fun. (boxing, cycling, rowing or a combination of exercises)
Exercises: Show All | Hide All
1 Interval
Fartlek Training: 1 minute of moderate effort, 40 seconds of high effort
 
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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2

Superset 1-Chest

4 sets
4 sets
3 sets
4 sets
Bench Press, Dumbbell
12, 10, 10, 8 reps 
Neutral Grip
 
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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Bench Press, Barbell
12, 10, 10, 8 reps 
Wide Grip
 
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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3

Superset 2-Chest

3 sets
3 sets
3 sets
3 sets
Dumbbell Flyes, Inclined Bench
12, 10, 10 reps 
 
Targets: 
Muscle Groups:
Upper Chest
Shoulders
 
Description: Inclined dumbbell flyes target the upper chest muscle and also the shoulders. The movement comes from the shoulders to isolate the chest pectoral muscles and give them an intense workout.

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Push Up, Twisting
12, 10, 10 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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4

Superset 3-Chest and Back

4 sets
4 sets
3 sets
4 sets
Pull Ups, Overhand, Wide Grip
10 reps 
 
Targets: 
Muscle Groups:
Back
Biceps
Forearms
Mid Back
 
Description: Pull ups (also known as chin ups) are a great bodyweight exercise for working the back and arms as well as a tough test to measure muscular fitness and strength. The wide grip focuses more attention on the upper and mid back ...

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Bent Over Row, Barbell, Overhand
12, 10, 10, 8 reps 
 
Targets: 
Muscle Groups:
Mid Back
Biceps
Rear Shoulders
 
Description: The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoulders. Variation ...

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5

Superset 4-Back

3 sets
3 sets
3 sets
3 sets
Lat Pulldown, Cable, Wide Grip
12, 10, 10 reps 
 
Targets: 
Muscle Groups:
Lats
Biceps
Mid Back
Upper Shoulders
 
Description: The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.

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Seated Row Machine
12, 10, 10 reps 
 
Targets: 
Muscle Groups:
Lats
Biceps
Rear Shoulders
Upper Back
 
Description: The seated row machine is ideal for beginners to weight training who are looking to develop a strong muscular back. It will help develop your back and get it used to lifting weights and is a great stepping stone to more advan ...

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6

Abs: ABSolute Power

Plank, Elbow
30 secs 
 
Targets: 
Muscle Groups:
Abdominals
Chest
Lower Abs
Triceps
 
Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

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Crunch
90 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

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Plank, Elbow, Side
30 secs 
Right elbow down, contracting your right oblique
 
Targets: 
Muscle Groups:
Core
Abdominals
Obliques
 
Description: The elbow side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period exercise. The side position really works the oblique abdominal muscles and will build inner ...

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Side Bends, Lying
90 secs 
Lying on your left side contracting your right oblique
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: Lying side bends really target the internal and external obliques. If you want to build a good set of abdominals then you need to work the obliques on a regular basis. This exercise will also help to improve core strength.

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Plank, Elbow, Side
30 secs 
Left elbow down, contracting your left oblique
 
Targets: 
Muscle Groups:
Core
Abdominals
Obliques
 
Description: The elbow side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period exercise. The side position really works the oblique abdominal muscles and will build inner ...

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Side Bends, Lying
30 secs 
Lying on your right side contracting your left oblique
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: Lying side bends really target the internal and external obliques. If you want to build a good set of abdominals then you need to work the obliques on a regular basis. This exercise will also help to improve core strength.

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Crunch
90 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

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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 Womens Workoutss you should try

Womens Body Toning Workout
Level : Beginner
» View Workout
The Bikini Body Workout
Level : Advanced
» View Workout
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