The Burner Weight Loss Workout


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


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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