Fat Blasting Home Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Fat Blasting Home Workout Plan

Fat Blasting Home Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Fat Blasting Home Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Home Chest & Triceps Workout (With Cardio)

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Exercise Sets Distance Time Reps Weight Rest
Chest / Intermediate
2 sets, 10 reps, 01:00 rest
2 10 01:00
Chest / Beginner
2 sets, 6 reps
2 6 --:--
Chest / Intermediate
2 sets, 6 reps
2 6 --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 6 reps
2 6 -- --:--
--
--
1 sets, 00:05:00
1 00:05:00 --:--
--
--
1 sets, 10 reps00:05:00
1 10 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The above Home Workout Plan exercises are arranged to help you produce optimal results. The beginning rotations are set in a way to slowly adapt you to the workout. Push yourself early in the workout! This will insure your cardio is thoroughly exercised and will prepare you for the later rotations.

In the later rotations, you will see how the sets/reps increase. This will help with bringing a great conclusion to your workout and really help with producing the results. Make sure you incorporate flawless form and isolate the muscles being exercised.

This workout can be adapted for the advanced weight trainer. If you consider yourself advanced, you should increase the sets/reps and decrease the rest times for an almost circuit training home workout. Whether you are a beginner or an advanced weight trainer, make sure you assess your health condition properly before starting the home workout. Stay positive and reach for the stars! Complete the full home workout plan and be on your way to super fit!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

There are many Home Workout Plans, but if you are looking for a home workout exercise routine that is designed to destroy body fat, then the Fat Blasting Home Workout Plan is what you want. In a period of thirty days you will workout three times a week, with each routine focusing on a specific pa... more

There are many Home Workout Plans, but if you are looking for a home workout exercise routine that is designed to destroy body fat, then the Fat Blasting Home Workout Plan is what you want. In a period of thirty days you will workout three times a week, with each routine focusing on a specific part of your body.

Four Rotations for Best Results


Each workout will consist of four rotations, or intervals, designed to shock the muscles and stimulate muscle growth. It will also keep your cardiovascular system performing at high levels throughout the routine, which will help shred the muscles and lose the unwanted fat and weight. The objectives of these home workouts are to build and tone muscles, improve your cardiovascular system, lose weight and get ripped.

Get Ready to Pushup


The first workout is dedicated to maximizing your chest muscles with some old-school, hardcore pushup routines. You will then follow your pushup routine with some cardio work, which features some Rocky-like jump rope and stair hoppers.

Lower Body Focus


The second day of the home workout plan will focus on the lower portion of your body, namely the quads and hamstrings. You will perform the mother of all leg workouts - the squat. Regular squats start the routine, followed by explosive jump-squat exercises, which are incorporated in many plyometrics routines.

Total Body Challenge


The third and final day will be the ultimate challenge, which is why it is called the "Home Total Body Workout." This workout will incorporate the use of all your muscles, including arms, back, abs and obliques. This home workout will rip your abs and obliques with superset crunches. You will perform classic workouts like dips and wall-slides. You will also end day three as you did on day one, with some fantastic cardio work that features cycling movements and jogging.

Push Through the Pain


If you want the best home workout routine that promises to burn away fat quickly, then look no further than this Fat Blasting Home Workout Plan. This plan is considered an intermediate level home workout, which is perfect for beginners looking to push themselves to a higher standard. This level of workout should also be used by those who consider themselves to be in advanced shape, as the home workout will challenge you, and you can always ad more reps and resistance to make it even more difficult.

Diet Matters


As with any other workout plan, be sure to moderate your diet to hasten the burning of your stored fat. Be sure to take an appropriate multivitamin and ingest a good bit of protein to promote muscle growth, and stay away from foods rich in carbohydrates, which will help with losing fat.

The home workout plans are specifically designed to implement certain equipment that can be bought and used in any room in your house, basement or garage. As long as you follow the steps to these home workout plans correctly, you can achieve a high performance exercise program in the privacy of your own home.

Home Legs Workout (With Cardio)

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 8 reps
3 8 --:--
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Quads / Intermediate
3 sets, 8 reps
3 8 --:--
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
1 sets, 00:12:00
1 -- 00:12:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

The above Home Workout Plan exercises are arranged to help you produce optimal results. The beginning rotations are set in a way to slowly adapt you to the workout. Push yourself early in the workout! This will insure your cardio is thoroughly exercised and will prepare you for the later rotations.

In the later rotations, you will see how the sets/reps increase. This will help with bringing a great conclusion to your workout and really help with producing the results. Make sure you incorporate flawless form and isolate the muscles being exercised.

This workout can be adapted for the advanced weight trainer. If you consider yourself advanced, you should increase the sets/reps and decrease the rest times for an almost circuit training home workout. Whether you are a beginner or an advanced weight trainer, make sure you assess your health condition properly before starting the home workout. Stay positive and reach for the stars! Complete the full home workout plan and be on your way to super fit!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

There are many Home Workout Plans, but if you are looking for a home workout exercise routine that is designed to destroy body fat, then the Fat Blasting Home Workout Plan is what you want. In a period of thirty days you will workout three times a week, with each routine focusing on a specific pa... more

There are many Home Workout Plans, but if you are looking for a home workout exercise routine that is designed to destroy body fat, then the Fat Blasting Home Workout Plan is what you want. In a period of thirty days you will workout three times a week, with each routine focusing on a specific part of your body.

Four Rotations for Best Results


Each workout will consist of four rotations, or intervals, designed to shock the muscles and stimulate muscle growth. It will also keep your cardiovascular system performing at high levels throughout the routine, which will help shred the muscles and lose the unwanted fat and weight. The objectives of these home workouts are to build and tone muscles, improve your cardiovascular system, lose weight and get ripped.

Get Ready to Pushup


The first workout is dedicated to maximizing your chest muscles with some old-school, hardcore pushup routines. You will then follow your pushup routine with some cardio work, which features some Rocky-like jump rope and stair hoppers.

Lower Body Focus


The second day of the home workout plan will focus on the lower portion of your body, namely the quads and hamstrings. You will perform the mother of all leg workouts - the squat. Regular squats start the routine, followed by explosive jump-squat exercises, which are incorporated in many plyometrics routines.

Total Body Challenge


The third and final day will be the ultimate challenge, which is why it is called the "Home Total Body Workout." This workout will incorporate the use of all your muscles, including arms, back, abs and obliques. This home workout will rip your abs and obliques with superset crunches. You will perform classic workouts like dips and wall-slides. You will also end day three as you did on day one, with some fantastic cardio work that features cycling movements and jogging.

Push Through the Pain


If you want the best home workout routine that promises to burn away fat quickly, then look no further than this Fat Blasting Home Workout Plan. This plan is considered an intermediate level home workout, which is perfect for beginners looking to push themselves to a higher standard. This level of workout should also be used by those who consider themselves to be in advanced shape, as the home workout will challenge you, and you can always ad more reps and resistance to make it even more difficult.

Diet Matters


As with any other workout plan, be sure to moderate your diet to hasten the burning of your stored fat. Be sure to take an appropriate multivitamin and ingest a good bit of protein to promote muscle growth, and stay away from foods rich in carbohydrates, which will help with losing fat.

The home workout plans are specifically designed to implement certain equipment that can be bought and used in any room in your house, basement or garage. As long as you follow the steps to these home workout plans correctly, you can achieve a high performance exercise program in the privacy of your own home.

Home Total Body Workout (With Cardio)

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Triceps / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Shoulders / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Obliques / Beginner
3 sets, 6 reps
3 6 --:--
--
--
3 sets, 6 reps
3 6 --:--
--
--
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
--
--
3 sets, 6 reps
3 6 --:--
--
--
1 sets, 00:10:00
1 -- 00:10:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

The above Home Workout Plan exercises are arranged to help you produce optimal results. The beginning rotations are set in a way to slowly adapt you to the workout. Push yourself early in the workout! This will insure your cardio is thoroughly exercised and will prepare you for the later rotations.

In the later rotations, you will see how the sets/reps increase. This will help with bringing a great conclusion to your workout and really help with producing the results. Make sure you incorporate flawless form and isolate the muscles being exercised.

This workout can be adapted for the advanced weight trainer. If you consider yourself advanced, you should increase the sets/reps and decrease the rest times for an almost circuit training home workout. Whether you are a beginner or an advanced weight trainer, make sure you assess your health condition properly before starting the home workout. Stay positive and reach for the stars! Complete the full home workout plan and be on your way to super fit!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

There are many Home Workout Plans, but if you are looking for a home workout exercise routine that is designed to destroy body fat, then the Fat Blasting Home Workout Plan is what you want. In a period of thirty days you will workout three times a week, with each routine focusing on a specific pa... more

There are many Home Workout Plans, but if you are looking for a home workout exercise routine that is designed to destroy body fat, then the Fat Blasting Home Workout Plan is what you want. In a period of thirty days you will workout three times a week, with each routine focusing on a specific part of your body.

Four Rotations for Best Results


Each workout will consist of four rotations, or intervals, designed to shock the muscles and stimulate muscle growth. It will also keep your cardiovascular system performing at high levels throughout the routine, which will help shred the muscles and lose the unwanted fat and weight. The objectives of these home workouts are to build and tone muscles, improve your cardiovascular system, lose weight and get ripped.

Get Ready to Pushup


The first workout is dedicated to maximizing your chest muscles with some old-school, hardcore pushup routines. You will then follow your pushup routine with some cardio work, which features some Rocky-like jump rope and stair hoppers.

Lower Body Focus


The second day of the home workout plan will focus on the lower portion of your body, namely the quads and hamstrings. You will perform the mother of all leg workouts - the squat. Regular squats start the routine, followed by explosive jump-squat exercises, which are incorporated in many plyometrics routines.

Total Body Challenge


The third and final day will be the ultimate challenge, which is why it is called the "Home Total Body Workout." This workout will incorporate the use of all your muscles, including arms, back, abs and obliques. This home workout will rip your abs and obliques with superset crunches. You will perform classic workouts like dips and wall-slides. You will also end day three as you did on day one, with some fantastic cardio work that features cycling movements and jogging.

Push Through the Pain


If you want the best home workout routine that promises to burn away fat quickly, then look no further than this Fat Blasting Home Workout Plan. This plan is considered an intermediate level home workout, which is perfect for beginners looking to push themselves to a higher standard. This level of workout should also be used by those who consider themselves to be in advanced shape, as the home workout will challenge you, and you can always ad more reps and resistance to make it even more difficult.

Diet Matters


As with any other workout plan, be sure to moderate your diet to hasten the burning of your stored fat. Be sure to take an appropriate multivitamin and ingest a good bit of protein to promote muscle growth, and stay away from foods rich in carbohydrates, which will help with losing fat.

The home workout plans are specifically designed to implement certain equipment that can be bought and used in any room in your house, basement or garage. As long as you follow the steps to these home workout plans correctly, you can achieve a high performance exercise program in the privacy of your own home.

71 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Flat Bench
  • Exercise Mat
  • Treadmill
  • Dumbbells
  • Medicine Ball
  • Fitness Ball
Show All

No Reviews yet.

Fat Blasting Home Workout Plan

71 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Flat Bench
  • Exercise Mat
  • Treadmill
  • Dumbbells
  • Medicine Ball
  • Fitness Ball
Show All