The Burner Weight Loss Workout
| Workout Name: | The Burner Weight Loss Workout |
| Training Level: | Advanced |
| Main Goal: | Weight Loss |
| Days Per Week: | 4-5 |
| Workout Type: | Full Body−Weightlifting and Cardio Exercise |
Workout Description:
Our first of the fat loss workouts mixes interval training with compound exercises that work several muscle groups and burn the most calories. You’ll earn your flat abs through exercising five days per week.
While going through the Burner Weight Loss Workout, three days will consist of weightlifting (alternating Workouts A and B) and interval training while the other two days will be devoted to just 30-45 minutes of cardio exercise. Feel free to add an ab workouts to your cardio workout days or rest days if you’re feeling particularly motivated.
Week 1
- Day 1 – Workout A
- Day 2 – 30-45 Minutes of Interval Training
- Day 3 – Workout B
- Day 4 – 30-45 Minutes of Interval Training
- Day 5 – Workout A
- Day 6 – Rest Day
- Day 7 – Rest Day
Week 2
- Day 1 – Workout B
- Day 2 – 30-45 Minutes of Interval Training
- Day 3 – Workout A
- Day 4 – 30-45 Minutes of Interval Training
- Day 5 – Workout B
- Day 6 – Rest Day (without making a late night run to Taco Bell)
- Day 7 – Rest Day
As you can see, a cardio workout or a day of rest will always come between workouts A and B to give your muscles adequate time to recover. In the beginning, if you’re fairly sore after a weightlifting workout, skip the cardio. However, after a couple of weeks, you should be making it through all five days, wuss.
Workout Routines A and B:
The structure of workout routines A and B is to start with a five minute warm-up, followed by 15 minutes of interval training, then two cycles through the weightlifting circuit, and another 15 minutes of interval training. So, warm-up, interval cardio, two cycles through the circuit, interval cardio.
Each circuit consists of four supersets where you do two exercises before resting. Rest for 30-60 seconds between each superset but do not rest between the individual exercises within the superset.
While doing cardio, the intervals will consist of 30 second “sprints” followed by one minute rest periods. The intensity of your sprints should be almost full speed (hence the term sprint) while rest period intensity should be equal to a brisk walk.
Workout A
| Superset | Exercises | Repetitions |
| A | Barbell Bench Press | 8-10 |
| Barbell Dead lift | 8-10 | |
| B | Hang Clean | 10-12 |
| Box Jumps | 12-15 Per Side | |
| C | Cable Row | 8-10 |
| Dumbbell Thruster | 8-10 | |
| D | Pushup Position Row | 8-10 Per Side |
| Jump Squat | 10-12 |
Workout B
| Superset | Exercises | Repetitions |
| A | Barbell Squats | 8-10 |
| Pushups | MAX | |
| B | Dumbbell Lunge | 8-10 Per Side |
| Pullup / Lat Pull down | 10-12 | |
| C | Dumbbell Step-Ups | 8-10 Per Side |
| Reverse Pushups | 12-15 | |
| D | Standing Barbell Shoulder Press | 8-10 |
| Back Extension | 10-12 |
Notes:
- To burn the most calories, concentrate on cardiovascular exercises that get your whole body involved and work all of your muscles such as running outside or on a treadmill or using the elliptical machine, rower, or stair climber.
- Alter your weight loss workout as well as your cardio exercise of choice at least every 6 weeks. The more experienced you are, the more frequently you need to alter your routine.
Is your goal to lose fat, but this workout’s not what you had in mind? Leave The Burner Weight Loss Workout and return to all of our Fat Loss workouts for something that suits you more.
If you enjoyed this weight loss workout, make sure to check out our other related pages if you haven’t already:
- Weight Loss for Beginners
- 6 Best Ab Exercises
- Tips to Lose Weight
- Healthy Diet Tips
- Weight Loss Myths
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