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Incinerate Fat With This Full-Body Workout Plan

Posted by on Apr 14, 2012 in Burn It UP, Featured Article, Muscle It UP, Workout Plans | 0 comments

Burning fat is all about pumping up the intensity…TURBO intensity. Well guess what? That’s exactly what you’re getting from this high-powered, metabolism-boosting, full-body workout. Do this workout 3x per week, plus a day of cardio in between each workout, and you’ll transform your body into a full-fledged fat-burning furnace (not to mention you’ll pack on solid new muscle too). That’s right–you’ll eviscerate stubborn body fat around the clock to the point where it begins to melt off, revealing your gorgeous, cut-up musculature below. Commence ripped-ness.

The Workout

  • Rest 30 seconds between each set. Shorter rest = higher intensity.
  • It’s intense–make sure your body and heart is able to handle each exercise. If you feel lightheaded stop.
  • Do this workout 3x per week and take at least 1 day in between each fat-blasting workout. Do traditional cardio 2x per week. (E.g. Sample schedule: Workout, Cardio, Workout, Cardio, Workout, OFF, OFF)
  • This is for girls and guys. I don’t discriminate =p

 

1. Barbell/Dumbbell Deadlifts

3 sets — 12 reps.

Make sure not to arch your back. You can get my full guide to perfect deadlift form here. Feel free to choose either dumbbell or barbell deadlifts.

   

 

2. Goblet Squats 

3 sets — 12 reps.

The goblet squat is a variation of the traditional squat, which puts more emphasis on the shoulders, chest, arms, and abs. It’s also easier to perform and safer for beginners. Get LOW!

   

 

3. Bicycle Crunches

3 sets — 45 seconds.

Touch your elbow to your knee during each rep.

 

Superset it (do it immediately afterwards with no rest) with…

 

3a. Plank

4 sets — 40 seconds each.

Get that butt down.

 

4. Dumbbell/Kettlebell Snatches

2 sets — 12 reps per arm.

Start low and explode upwards, thrusting the dumbbell overhead. Lock out your arm overhead for one second and repeat. Some people prefer using kettlebells instead of dumbbells, either works well–your personal choice.

 

5. One-Arm Dumbbell Rows

2 sets — 12 reps per arm.

Row the dumbbell until the top of your arm is parallel with your back, hold it for 1 second at the top.

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

 

6. Box Marches

2 sets — 60 seconds.

Go hard, go fast, go intensely. Faster than the guy below if possible.

http://www.exrx.net/Plyometrics/BoxMarchHigh.html

 

7. Dips/Assisted dips

2 sets — 12 reps.

Use the assisted dip machine if you’re unable to do 12 reps with your body weight..

 

8. High Intensity Interval Training (HIIT) Cardio

15 minutes on the treadmill, or outdoors on a track.

Finishing up with REALLY INTENSE interval cardio allows the body to access the really deep, stubborn fat stores that are difficult to burn off. You know…the kind plastering the inner crevices of your abs. This is full-blown fat incineration turned up to the highest gear.

For this version of HIIT cardio, we’ll use a 2:1 rest-to-work ratio.

  1. 2 minutes walking warm-up (~3MPH)
  2. Interval 1: 45 second all-out sprint. Sprint speed is going to vary on a person-by-person basis. I sprint at 13 MPH — choose a level that’s intense and makes you run HARD, but at the same time make sure it feels safe. Gradually work your way up over time.
  3. 90 second walking rest interval (~3MPH)
  4. Interval 2: 45 second all out sprint
  5. 90 second walking rest interval (~3MPH)
  6. Repeat for 3 more intervals
  7. 2 minute walking cool-down (~2.5 MPH)
Good luck!!!

 


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