DAILY FAT-BURNING ROUTINE WITH STRENGTH BUILDING

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

lachow on June 15, 2011

Users:

130 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Abs, Biceps, Lower Back, Thighs, Shoulders, Triceps, Calves

Tags:

strength, fat burning, cardio, endurance, weight loss, sculpting, fat loss, Sprint, cutting

Description

This is a routine that only takes about 45 minutes per day and incorporates the best Fat-burning exercises with excellent strength-building. Remember to adjust the weights to your abilities and increase slightly every 2-3 weeks. *The recumbent bike is meant to be set to the interval program - with the top interval twice as much as the lower interval. Also, every time the top interval is started you should pedal as fast as you can for 1 minute - as in a sprint.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	290 lbs.	3	60
	250 lbs.	6	60
	210 lbs.	9	60
	150 lbs.	12	60
Pec Deck Flyes	130 lbs.	15	60
	130 lbs.	15	60
	130 lbs.	15	60
Abs
Hanging Leg Raises	-	15	30
	-	15	30
	-	15	30
Chest
Incline Dumbbell Press	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Biceps
Standing Barbell Curls	90 lbs.	6	60
	80 lbs.	6	60
	70 lbs.	9	60
	60 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	5	-
Elliptical Trainer	0.000 miles	5	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Machine Low Back Extensions	175 lbs.	20	60
	175 lbs.	20	60
	175 lbs.	20	60
	175 lbs.	20	60
	175 lbs.	20	60
Abs
Machine Crunches	90 lbs.	20	30
	90 lbs.	20	30
	90 lbs.	20	30
	90 lbs.	20	30
	90 lbs.	20	30
Machine Side Twists	75 lbs.	20	30
	75 lbs.	20	30
	75 lbs.	20	30
	75 lbs.	20	30
Thighs
Squats: Body Weight	-	20	60
	-	20	60
	-	20	60
Abs
Dumbbell Side Bends	45 lbs.	20	30
	45 lbs.	20	30
	45 lbs.	20	30
	45 lbs.	20	30
Hanging Leg Raises	-	15	30
	-	15	30
	-	15	30
Thighs
Forward Lunges	-	16	60
	-	16	60
	-	16	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	5	-
Elliptical Trainer	0.000 miles	5	-
Recumbent Stationary Bike	0.000 miles	30	-

Workout routine comments

I love your workouts thank you for this

MoniqueJohnson

March 10, 2016 at 9:25am

I've boosted up the workout by doubling the reps but reducing the weight by 1/3 for more cutting effect, and so far it's working well!

lachow

August 13, 2011 at 7:19pm

Day 6 is a free day - so you can flex if you miss a day or you can add in some personal focus exercises if you want a certain muscle group to pop more than the others.

lachow

June 15, 2011 at 12:37pm

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