Fat Burning Strength Workout Plan

4 Weeks / 3 Days per Week / Intermediate

88 ratings
Fat Burning Strength Workout Plan

Fat Burning Strength Workout Plan

4 Weeks / 3 Days per Week / Intermediate

88 ratings

Fat Burning Strength Workout Plan

4 Weeks / 3 Days per Week / Intermediate

88 ratings
  • Day 1
  • Day 2
  • Day 3
Total Body- Fat Burning Strength Workout

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
Hamstrings / Intermediate
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
Quads / Expert
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
Quads / Expert
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
--
--
3 sets, 21 reps
3 21 -- --:--
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times (it is okay to decrease the rest times). This is key to burning fat by keeping your heart rate up. You may not be able to put up as much weight because of the lesser rest times, but this is okay. The key is to push yourself and try to do better each and every workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This fat burning strength workout is meant to burn fat, but also gain strength and get ripped. The best way to burn fat is to build muscle and do it at a high intensity. This fat burning workout will incorporate supersets and decreased rest times between sets to boost your metabolic rate. This in... more

This fat burning strength workout is meant to burn fat, but also gain strength and get ripped. The best way to burn fat is to build muscle and do it at a high intensity. This fat burning workout will incorporate supersets and decreased rest times between sets to boost your metabolic rate. This in turn will help your body to burn fat and build lean muscle.

Lower Body Focus

The lower body contains over 50% of your muscle mass and thus this workout will focus heavily on utilizing your lower body to burn fat.

The rest of the exercises target your remaining major muscle groups to bring your entire body into play and burn large amounts of calories and fat.

Incorporate the Entire Body

This fat burning workout routine will be performed three days a week and each workout will use almost all compound movements to really use your entire body on every exercise.

It is a total body workout so it is a must to have at least one day of rest between each workout. Not letting your body recover will do more harm than good.The 3rd and 4th week increase to 15 reps for each exercise, this will keep your body from plateauing and getting used to the workouts.

Feed Your Body

Finally, it is important to eat healthy, get plenty of sleep, and drink lots of water. Start following this plan and get your body in shape for beach season!

Total Body- Fat Burning Strength Workout

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
Chest / Expert
3 sets, 12 reps
3 12 -- --:--
Quads / Intermediate
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
Shoulders / Beginner
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Be sure to follow the supersets and rest times (it is okay to decrease the rest times). This is key to burning fat by keeping your heart rate up. You may not be able to put up as much weight because of the lesser rest times, but this is okay. The key is to push yourself and try to do better each and every workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This fat burning strength workout is meant to burn fat, but also gain strength and get ripped. The best way to burn fat is to build muscle and do it at a high intensity. This fat burning workout will incorporate supersets and decreased rest times between sets to boost your metabolic rate. This in... more

This fat burning strength workout is meant to burn fat, but also gain strength and get ripped. The best way to burn fat is to build muscle and do it at a high intensity. This fat burning workout will incorporate supersets and decreased rest times between sets to boost your metabolic rate. This in turn will help your body to burn fat and build lean muscle.

Lower Body Focus

The lower body contains over 50% of your muscle mass and thus this workout will focus heavily on utilizing your lower body to burn fat.

The rest of the exercises target your remaining major muscle groups to bring your entire body into play and burn large amounts of calories and fat.

Incorporate the Entire Body

This fat burning workout routine will be performed three days a week and each workout will use almost all compound movements to really use your entire body on every exercise.

It is a total body workout so it is a must to have at least one day of rest between each workout. Not letting your body recover will do more harm than good.The 3rd and 4th week increase to 15 reps for each exercise, this will keep your body from plateauing and getting used to the workouts.

Feed Your Body

Finally, it is important to eat healthy, get plenty of sleep, and drink lots of water. Start following this plan and get your body in shape for beach season!

Total Body- Fat Burning Strength Workout

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
Hamstrings / Intermediate
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
Quads / Expert
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
Quads / Expert
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
--
--
3 sets, 21 reps
3 21 -- --:--
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Be sure to follow the supersets and rest times (it is okay to decrease the rest times). This is key to burning fat by keeping your heart rate up. You may not be able to put up as much weight because of the lesser rest times, but this is okay. The key is to push yourself and try to do better each and every workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This fat burning strength workout is meant to burn fat, but also gain strength and get ripped. The best way to burn fat is to build muscle and do it at a high intensity. This fat burning workout will incorporate supersets and decreased rest times between sets to boost your metabolic rate. This in... more

This fat burning strength workout is meant to burn fat, but also gain strength and get ripped. The best way to burn fat is to build muscle and do it at a high intensity. This fat burning workout will incorporate supersets and decreased rest times between sets to boost your metabolic rate. This in turn will help your body to burn fat and build lean muscle.

Lower Body Focus

The lower body contains over 50% of your muscle mass and thus this workout will focus heavily on utilizing your lower body to burn fat.

The rest of the exercises target your remaining major muscle groups to bring your entire body into play and burn large amounts of calories and fat.

Incorporate the Entire Body

This fat burning workout routine will be performed three days a week and each workout will use almost all compound movements to really use your entire body on every exercise.

It is a total body workout so it is a must to have at least one day of rest between each workout. Not letting your body recover will do more harm than good.The 3rd and 4th week increase to 15 reps for each exercise, this will keep your body from plateauing and getting used to the workouts.

Feed Your Body

Finally, it is important to eat healthy, get plenty of sleep, and drink lots of water. Start following this plan and get your body in shape for beach season!

201 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Kettlebells
  • Barbell
  • Dumbbells
  • Flat Bench
  • Weight Plates
  • Squat Rack
Show All

1 Review

  • BigDog
    about 8 years ago
    #

Fat Burning Strength Workout Plan

201 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Kettlebells
  • Barbell
  • Dumbbells
  • Flat Bench
  • Weight Plates
  • Squat Rack
Show All