Fat burning gym workout - Fat burning home workout
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Updated: February 28,2022
The 6-Week To Fat Loss Workouts.
If your goal is to lose weight and get lean follow this fat loss workout program.
Any successful fat loss workout program is going to take you out of your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, whole foods (no processed, fast food crap), which leaves you in a slight calorie deficit to lose weight.
Enter the 6-Week Fat Loss Workout Program.
To maximally reduce your body fat percent, you’re going to have to start in the kitchen. You may have heard the saying that abs are made in the kitchen, which is true – you can lose fat and not even pick up a single weight or run a single step through caloric deficit. But in order to lose weight, build muscle, increase muscular strength, and improve your cardio fitness you’re going to have to start putting some effort into your weight loss goals. So, to lose fat as much as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off.
Over the 6-weeks, your fat loss workout program will look like this:
Week.
Sunday.
Monday.
Tuesday.
Wednesday.
Thursday.
Friday.
Saturday.
1.
Full body Workout A.
Cardio Workout 1.
Full body Workout B.
Full body Workout A.
Cardio Workout 2.
2.
Full body Workout B.
Cardio Workout 1.
Full body Workout A.
Full body Workout B.
Cardio Workout 2.
3.
Full body Workout A.
Cardio Workout 1.
Full body Workout B.
Full body Workout A.
Cardio Workout 2.
4.
Full body Workout B.
Cardio Workout 1.
Full body Workout A.
Full body Workout B.
Cardio Workout 2.
5.
Full body Workout A.
Cardio Workout 1.
Full body Workout B.
Full body Workout A.
Cardio Workout 2.
6.
Full body Workout B.
Cardio Workout 1.
Full body Workout A.
Full body Workout B.
Cardio Workout 2.
What does “5 reps/L/R (10RM) for X-min” mean?
Set your timer for the number of minutes (X) recommended and choose a weight you can perform 10 repetitions with. In this workout, you’ll only be performing 5 reps. With 5 reps “left in the tank,” you’ll be able to move to the pair exercise with little to no rest. For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps. Go back and forth between these paired exercises with as little rest as possible. Once your timer beeps, you’re done that circuit for that workout. Make sure to check the table for the suggested timeframe for the following week(s).
Workout A: Full Body.
Exercise Number Exercise Week 1 Sets/Reps Week 2 Sets/Reps Week 3 Sets/Reps Week 4 Sets/Reps Week 5 Sets/Reps Week 6 Sets/Reps A1 Barbell Front Squat 5 reps (10RM) for 6-min 5 reps (10RM) for 8-min 5 reps (10RM) for 10-min 5 reps (10RM) for 12-min 5 reps (10RM) for 14-min 5 reps (10RM) for 15-min A2 Pull Up 5 reps for 6-min 5 reps for 8-min 5 reps for 10-min 5 reps for 12-min 5 reps for 14-min 5 reps for 15-min B1 Romanian Deadlift 5 reps (10RM) for 6-min 5 reps (10RM) for 8-min 5 reps (10RM) for 10-min 5 reps (10RM) for 12-min 5 reps (10RM) for 14-min 5 reps (10RM) for 15-min B2 Single Arm Dumbbell Bench Press 5 reps/L/R (10RM) for 6-min 5 reps/L/R (10RM) for 8-min 5 reps/L/R (10RM) for 10-min 5 reps/L/R (10RM) for 12-min 5 reps/L/R.
*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat **add 5-10lb to the weight used the week prior ***add 5-10lb to the weight used the week prior.
Workout B: Full Body.
Exercise Number Exercise Week 1 Sets/Reps Week 2 Sets/Reps Week 3 Sets/Reps Week 4 Sets/Reps Week 5 Sets/Reps Week 6 Sets/Reps A1 Conventional Deadlift 5 reps (10RM) for 6-min 5 reps (10RM) for 8-min 5 reps (10RM) for 10-min 5 reps (10RM) for 12-min 5 reps (10RM) for 14-min 5 reps (10RM) for 15-min A2 Chest Supported Dumbbell Row 5 reps (10RM) for 6-min 5 reps (10RM) for 8-min 5 reps (10RM) for 10-min 5 reps (10RM) for 12-min 5 reps (10RM) for 14-min 5 reps (10RM) for 15-min B1 Bulgarian Split Squat 5 reps/L/R (10RM) for 6-min 5 reps/L/R (10RM) for 8-min 5 reps/L/R (10RM) for 10-min 5 reps/L/R (10RM) for 12-min 5 reps/L/R.
*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning **add 5-10lb to the weight used the week prior ***add 5-10lb to the weight used the week prior.
Cardio Workout 1.
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.
Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running). Perform 30-sec Elbow Plank on the exercise ball. Perform another 30-sec hill sprint. Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head). Perform another 30-sec hill sprint. Perform 30 ab wheel rollouts from your knees.
Repeat this total sequence 8-10 times through.
Finish with a 5-10 minute general cardiovascular cool down.
Cardio Workout 2.
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.
Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running). Perform 20 kneeling high cable crunches. Perform a farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down. Perform another 60-sec hill sprint. Perform 20 lateral medicine ball wall tosses per side. Perform another farmer’s carry just as written above.
Repeat this total sequence 6-8 times through.
Finish with a 5-10 minute general cardiovascular cool down.
Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”
28-Days-to-Lean Meal Plan.
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
12 Exercises That Burn the Most Calories.
If you want to get the most calorie bang for your buck, you might want to take up running. Running burns the most calories per hour.
But if running isn’t your thing, there are other calorie-burning exercises like HIIT workouts, jumping rope, and swimming. You can do any combination of these exercises according to your preferences and fitness level.
How many calories you burn depends on several factors, including:
duration of exercise pace intensity your weight and height.
Generally, the more you weigh, the more calories you will burn during physical activity.
If you’d like to know the exact number, work with a personal trainer. They can determine your individual calorie burn during a workout.
The following table includes the top 12 calorie-burning exercises. These exercises burn the most calories per hour. Remember, the calories listed are an estimate. Your exact calorie burn depends on factors like intensity, duration, and your weight.
Exercise/body weight 125 lbs 155 lbs 185 lbs Running 652 808 965 Water polo 566 703 839 Bicycling 480 596 710 Calisthenics 480 596 710 Circuit training 480 596 710 Jump rope 453 562 671 Stationary bicycling 420 520 622 Rowing machine 420 520 622 Aerobic dance 396 492 587 Swimming (casual) 396 492 587 Jogging 396 492 587 Hiking 340 421 503.
You can do exercises that burn lots of calories even if you don’t have much time. The key is to focus on high-intensity workouts that quickly increase your heart rate.
High-intensity interval training, or HIIT, is a popular way to do this. It involves short bursts of exercise at more than 70 percent of your aerobic capacity.
One HIIT method involves alternating between 30-second speed and 1-minute rest intervals. By doing high-intensity workouts, you can burn a lot of calories in 30 minutes or less.
Try these exercises for burning a lot of calories when you’re on a time crunch.
High-knee running.
Calories burned in 30 minutes:
High-knee running is a vigorous cardio workout. It raises your heart rate while strengthening your lower body. As a high-intensity exercise, high-knee running is useful for burning calories in a short amount of time.
To do this exercise:
Run in place while lifting your knees as high as possible. Quickly pump your arms up and down.
Butt kicks.
Calories burned in 30 minutes:
Butt kicks are a cardio workout, just like high-knee running. You can quickly burn calories within 30 minutes by doing butt kicks at a high intensity.
To do this exercise:
Lift one heel toward your butt. Repeat with the other heel. Rapidly alternate your heels while pumping your arms.
Mountain climbers.
Calories burned in 30 minutes:
The mountain climber is a cardio exercise that doubles as a full-body workout. Since you need to use your entire body, you’ll burn a lot of calories in a short period of time.
To do this exercise:
Start in plank position. Place your shoulders over your hands. Engage your core. Lift your right knee toward your chest. Return to plank. Repeat with your left knee. Repeat quickly.
Swimming.
Calories burned in 30 minutes:
Swimming is a low-impact workout that burns energy while improving muscle strength, blood flow, and lung and heart capacity. Thirty minutes of casual swimming burns about the same number of calories as 30 minutes of jogging.
However, swimming is less stressful on the body. It may be an appropriate exercise if you have joint problems or limited mobility.
To increase your caloric burn during swimming, do laps or water aerobics.
Stationary bicycling.
Calories burned in 30 minutes:
If you have access to a stationary bike, try intervals of high-intensity cycling. As a vigorous cardio workout, stationary bicycling can burn a significant number of calories in 30 minutes.
Start with a five-minute warmup and alternate between one-minute speed and two-minute recovery intervals. On a scale from 0 to 10, your speed intervals should be 7 to 9. Your recovery intervals should be at 5 to 6.
Sprints.
Calories burned in 30 minutes:
Generally, running is the best calorie-burning exercise. But if you don’t have enough time to go on a run, you can shorten your workout into high-intensity sprints. Your body will rapidly burn calories to fuel your workout.
Before sprinting, warm up by doing jumping jacks or high-knee running.
If you’re at home and don’t have gym equipment, you can still do high-calorie-burning exercises.
The HIIT bodyweight workouts listed above can be done at home. Exercises like high-knee running, butt kicks, and mountain climbers require limited space.
In addition to HIIT, the following workouts are excellent for burning calories.
Walking.
Calories burned per minute:
Walking is the simplest way to burn calories at home. It’s also ideal if you’re recovering from an injury. You can do it around your house or in your backyard, so it’s extremely convenient.
If you do housework while walking around your home, you’ll burn even more calories per minute.
Running.
Calories burned per minute:
Running is the best workout for burning calories, improving flexibility, and increasing endurance. Since running doesn’t require any equipment, it’s convenient enough to do anywhere.
The faster you run, the more calories you’ll burn per minute.
Aerobic dance.
Calories burned per minute:
Calorie-burning exercises aren’t limited to running and high-intensity training. If you like to dance, you can burn calories by doing a high-energy dance workout at home.
Dancing is cardio exercise disguised as a recreational activity. It’s a fun way to raise your heart rate and burn calories.
Try a popular dance workout like Zumba or Bokwa.
Jumping jacks.
Calories burned per minute:
Jumping jacks are a basic cardio exercise that raises your heart rate. It also offers an awesome full-body workout. You don’t need much space to do jumping jacks, so it’s easy to do at home.
To do this exercise:
Stand with your feet together. Place your arms at your sides. Jump with your legs shoulder-width apart. Lift your arms over your head. Repeat as necessary.
Depending on the intensity, jumping jacks can be part of your warmup, HIIT workout, or general routine.
Jumping rope.
Calories burned per minute:
Jumping rope increases your heart rate and burns calories while building lower leg strength. Additionally, jump ropes are compact and easy to store. They’re great for people who don’t have much space at home.
If you’d like to do exercises that burn lots of calories, there are a few things to consider.
Cardio vs. weight training.
Cardio is just one way to effectively burn calories. Weight training, or strength training, is also important. Compared to a session of weight training, cardio typically burns more calories in a single session. However, weight training increases muscle mass, which burns more calories than fat.
The more muscle you have, the more calories you’ll burn at rest. This means your body will burn more calories over time, even when you’re sleeping or sitting at your desk.
A fitness regimen that includes both cardio and weight training will maximize your individual calorie burn.
Warm up.
Always warm up before doing cardio. This will increase your body temperature and blood flow, which prepares your body for exercise. It also reduces your risk of injury.
Consider doing modified exercises if you have:
an injury limited mobility certain health conditions (like arthritis)
Talk to a doctor, personal trainer, or physical therapist. These specialists can demonstrate how to safely do calorie-burning exercises. They can also recommend other modifications and moves for your goals.
Before starting a new exercise plan, talk to your doctor first. Your doctor can suggest the best type of exercise for your current health and fitness level. They will also explain any safety measures you should take.
For example, if you have type 1 diabetes, you’ll need to monitor your blood glucose levels during and after exercise.
When you’re ready to start a workout regimen, begin with:
simple, basic moves low reps low weights.
This will minimize your risk of pain and injury. If weight loss is your goal, consider working with a certified personal trainer. A personal trainer can plan an appropriate exercise routine for your specific goals and overall health.
Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well.
HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.
If you’d like to start an exercise routine, see your doctor. You can also consult a personal trainer or physical therapist for individualized guidance. These specialists can help you exercise safely and effectively.
Last medically reviewed on May 15, 2019.
How we reviewed this article:
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6 exercises that burn the most calories. (n.d.). ahealthiermichigan.org/2018/12/19/6-exercises-that-burn-the-most-calories/ Kovar E. (2016). A basic high-intensity interval training routine for beginning exercisers. acefitness.org/education-and-resources/professional/expert-articles/5880/a-basic-high-intensity-interval-training-routine-for-beginning-exercisers Mayo Clinic Staff. (2016). Aerobic exercise: How to warm up and cool down. mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517 Mayo Clinic Staff. (2017). Metabolism and weight loss: How you burn calories. mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508 McCall P. (2014). The benefits of speed training for non-athletes. acefitness.org/education-and-resources/lifestyle/blog/5030/the-benefits-of-speed-training-for-non-athletes McCall P. (2017). 7 benefits of jumping rope. acefitness.org/education-and-resources/lifestyle/blog/6395/7-benefits-of-jumping-rope Physical activity calorie counter. (n.d.). acefitness.org/education-and-resources/lifestyle/tools-calculators/physical-activity-calorie-counter Saluan P. (2017). Why swimming is great exercise for all fitness levels. health.clevelandclinic.org/swimming-great-exercise-fitness-levels/ Thielen S. (2014). 20-minute calorie-burning HIIT workout. acefitness.org/education-and-resources/lifestyle/blog/5228/20-minute-calorie-burning-hiit-workout.
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Fat burning gym workout - Fat burning home workout
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