Fat Burning Sample Workout

 
 

Fat burning workout is a high energy workouts designed with a strength training/fat burning component as well as a cardio interval component. This sample workout does not require any special equipment other than a pair of quality fitness shoes. It is designed to be completed in 45 minutes, or less.

 

Superset Format:
The strength training portion of this Fitivity workout follows a warm-up circuit. It is comprised of six (6) individual exercises combined into three (3) supersets of two (2) exercises each. The goal is to do each superset three times as follows:

A1 and A2, repeat twice, for a total of three supersets, followed by
B1 and B2, repeat twice, followed by
C1 and C2, repeat twice.

The pace of each exercise is in seconds and written as a three digit number. For example a pace of 3-1-2 means that you complete the first phase of the movement in three seconds, hold for one second, then complete the return phase of the movement in two seconds.

If you are a beginner, do each superset only once. Gradually increase the number of supersets to three. Exercise descriptions are found here.

 

Warm Up Superset:
Complete a circuit of each of the following exercises twice as a warmup.

W1: Squat - 8 reps. 3-0-1
W2: Push-Up - 5 reps (can be done on your knees). 2-0-1
W3: Foward Lunge - 5 reps each leg. 2-1-1

 

Strength Supersets:
Superset #1.
A1: Prisoner Squats - 8 reps. 2-0-1
A2: Mountain Climbers - 12 reps. 1-0-1

Rest 1 minute then complete two more times for a total of three supersets.


 
Superset #2.
B1: Split Squat - 8 reps on each leg. 2-1-1
B2: Push-Up (can be done on your knees, if necessary) - 8 reps. 2-0-1

Rest 1 minute then complete two more times for a total of three supersets.

 

Superset #3.
C1: Elbow Plank - 30 second hold.
C2: Bird Dog - 8 reps with a five second hold on each side.

Rest 1 minute then complete two more times for a total of three supersets.

 
 

Cardio Intervals.
Cardio intervals follow the strength training. The intervals can be done indoors on a stationary bicycle, elliptical, treadmill or even with a jumprope. They can also be done outdoors by walking, running or cycling.

Intervals are completed as follows:

Mins 1-4: Warm-Up
Min 5: Fast interval. 80% effort.
Min 6: Recovery interval. 30% effort.
Min 7: Fast interval. 80% effort.
Min 8: Recovery interval. 30% effort.
Min 9: Fast interval. 80% effort.
Min 10: Recovery interval. 30% effort.
Min 11: Fast interval. 80% effort.
Min 12: Recovery interval. 30% effort.
Min 13: Fast interval. 80% effort.
Min 14: Recovery interval. 30% effort.
Min 15: Fast interval. 80% effort.
Min16-20: Recovery and cool down.


% Effort Explained:

Level of effort is unique to each individual and their fitness level. This is relative only to you and how hard you feel you are exercising. It has nothing to do with absolute speed.

Level of effort is based on a scale of 1-10 where a one is equal to 10% effort or very, very easily while a 10 is equal to 100% effort, or very, very hard. For the fast interval of this workout, you want to work at an 8, or 80% effort, which is a strong effort for you. This is followed by a recovery interval that is done at a 3, or 30% effort, which is easy for you. You want the recovery interval to be easy enough so that you have recovered your most of your breath before starting the next interval.

As a point of reference, moderate paced traditional cardio is done at a 50-60% level of effort.

Stretching:

Stretch your major muscle groups as the final phase of your workout, giving special attention to tight muscle groups, inclucing your quads, hamstrings, glutes, hip flexors, shoulders and neck.