Fat Loss Workout plan


webadmin - Posted on 03 January 2011

                               

                                  FAT LOSS WORKOUT PLAN-1

Weeks 1-2

Monday-  Full Body Weight Training  + Steady Moderate Cardio(20-45min)

Tuesday-  HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Wednesday- Full Body Weight Training + Steady Moderate Cardio (20-45min)

Thursday- PM HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Friday-  Full Body Weight Training + Steady Moderate Cardio(20-45min)

Saturday-  HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Sunday- Rest

 

Weeks 3-4

Monday-  Full Body Weight Training + Steady Moderate Cardio(20-45min)

Tuesday- HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Wednesday- AM Full Body Weight Training + Steady Moderate Cardio(20-45min)

Thursday-  HIIT Workout + Abdominals 
30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Friday-  Full Body Weight Training + Steady Moderate Cardio(20-45min)

Saturday- HIIT Workout + Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Sunday- Rest

 

Weeks 5-6

Monday- Full Body Weight Training + Steady Moderate Cardio(20-45min)

Tuesday- HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Wednesday-  Full Body Weight Training ++ Steady Moderate Cardio(20-45min)

Thursday- HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Friday- AM Full Body Weight Training ++ Steady Moderate Cardio(20-45min)

Saturday- PM HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Sunday - Rest

Weeks7-8

Monday-  Full Body Weight Training + Steady Moderate Cardio(20-45min)

Tuesday-  Abdominals +HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)

Wednesday- Full Body Weight Training ++ Steady Moderate Cardio(20-45min)

Thursday- Abdominals + HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)

Friday- Full Body Weight Training ++ Steady Moderate Cardio(20-45min)

Saturday-Abdominals + HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)

Sunday– Rest

Notes: Jog is at 65-75% of your Maximum Heart Rate (MHR)(220-age)
Sprint is at 90-95% of your MHR (220-age)

Note for all routines: After doing the dynamic stretching, warm-up with a 3-4 minute light jog and also cool down with a 4-5 minute light jog as well. This should be done at approximately 50% of your MHR.

     Please download full body weight circuit and Hiit training pdf document




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