Strength & Fat Burn Workout

Heres a strength and fat burn workout for someone who wants to make the most of their workout time in the gym.

Research has shown that high intensity interval training is good for burning fat and helps your body keep burning calories well after you’ve finished exercising.

This workout includes a short cardio warm up, followed by a strength circuit with weights and plyomeytric exercises (to get your heart pumping fast), then it finishes with a HIIT cardio workout on the bike. And if that doesnt finish you off, there’s the option for an additional abs circuit at the end (with no crunches!)

Go to the gym 3 times a week:

1 hour session each time.
(or 1:15 with additional circuit).

Warm up: 5 mins

Do 5 minute steady warm up on the treadmill, rower, cross trainer or bike.

Strength: 15 minutes

1st 2 exercises of each section done with weights for reps shown.

Then choose one of the 3rd plyometric exercises and do it for 30 seconds (use HIIT app timer on phone). Do as many reps as possible, get your heart rate up.

Depending on the equipment available, use either a barbell, dumbbell or machine (use bb/db for the majority of exercises):

bb : barbell
db : dumbbell

During the circuit try to take as limited rest as possible. Lift weights which you use correct form with, where the last few reps become tough. If a weight becomes easy, increase the weight next time.

After you get used to the exercises, do two sets of each body type section for a 25 minute strength session, or 3 sets of each for a 36 minute strength session. Option to choose two body parts to work, 3 sets of each for a 20 minute strength session. Work the other two body parts next workout.

Legs
1. Squat 10 reps (bb / db / smith machine)
2. Dynamic Lunges / Split Lunge Jumps 12 reps each leg (no weight)
3. Power jumps / Tuck jumps / Quick jumps / High knees

Chest & Shoulders
4. Chest Press 10 reps (bb / db)
5. Standing Shoulder Press 10 reps (bb/db)
6. Push ups / Moving Push Ups / Mountain Climbers / Bench Jumps

Back
7. Lateral Pull Down 10 reps (machine)
8. Bent Over Row 10 reps (bb/db)
9. Mountain Climbers / Ski down / Butt kicks / Belt Kicks

Arms
10. Tricep Kickback / Tricep Press 10 reps (db/bb)
11. Bicep Curl / Pull Up 10 reps (bb/db/cable machine)
12. In and outs / Ski abs / Tuck Jumps / Burpees

Cardio Bike HIIT: 25 mins

When you get on the bike, set it to your desired level, and set scroll to see rpm.

>; Set bike to between level 5-10.
>; Warm up for time detailed.
>; HIIT work will be 40 seconds of every minute as detailed, then 20 seconds recovery.
>; HIIT rpm should be 100-120rpm
>; Recovery rpm should be 60-80rpm
>; Cool down.

Follow the 25 minute plan:

HIIT minutes : 40 secs 100% effort (rpm 100-120). Followed by 20 secs recovery (rpm 60-80).

Wk1: 25 min workout:
Warm up for 3 minutes.
>; Do HIIT minutes for 4 minutes.
>; Recover for 1 minute.
Repeat 4 times
Cool down for 2 minutes

Wk2: 25 min workout:
Warm up for 5 minutes.
>; Do HIIT minutes for 5 minutes.
>; Recover for 1 minute.
Repeat 3 times
Cool down for 2 minutes

Wk3: 25 min workout:
Warm up for 5 minutes.
>; Do HIIT minutes for 8 minutes.
>; Recover for 1 minute.
Repeat 2 times
Cool down for 2 minutes

Wk4: 25 min workout:
Warm up for 5 minutes.
>; Do HIIT minutes for 12 minutes.
>; Recover for 1 minute.
>; Do HIIT minutes for 5 minutes.Cool down for 2 minutes

Wk5: 25 min workout:
Warm up for 3 minutes.
>; Do HIIT minutes for 15 minutes.
>; Recover for 1 minute.
>; Do HIIT minutes for 5 minutes.Cool down for 1 minute

Wk6: 25 min workout:
Warm up for 3 minutes.
>; Do HIIT minutes for 20 minutes.
Cool down for 2 minutes.

(Once you’ve built up to week 6, continue to do the Wk6 workout or increase the time of the workout).

There’s also the option of doing one 45 minute HIIT cardio workout a week, in addition to your wirkouts, or instead of one strength and HIIT workout.

Optional Additional Abs Circuit: 6-18 minutes
30 secs work, 15 secs rest
Repeat circuit 1-3 times

1. Side bend to left with heavy weight
2. Side bend to right with heavy weight
3. Tornado Chop (medicine ball)
4. Sledge Hammer (medicine ball)
5. Plank / Moving Plank / Plank moving feet
6. Side Plank Left
7. Side Plank Right
8. Plank Walk Up / Hot Hands

That should be a good workout for you! If any of it doesn’t make sense let me know. 🙂

This entry was posted in Bike Workout, Circuits, Intervals, Tabata, Weights. Bookmark the permalink.

2 Responses to Strength & Fat Burn Workout

  1. Pingback: 6 Week Fat Burn Tabata Plan! | Lorn Pearson Trains…

  2. Pingback: A change will do you good | Lorn Pearson Trains…

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