Fat Loss Workout Plan

4 Weeks / 4 Days per Week / Expert

Fat Loss Workout Plan

Fat Loss Workout Plan

4 Weeks / 4 Days per Week / Expert

Fat Loss Workout Plan

4 Weeks / 4 Days per Week / Expert

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Fat Loss Chest & Triceps Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Abs / Intermediate
2 sets, 25 reps
2 25 -- --:--
Abs / Beginner
2 sets, 00:00:50
2 00:00:50 --:--
--
--
2 sets, 00:00:35
2 00:00:35 --:--
--
--
2 sets, 20 reps, 01:00 rest
2 20 01:00
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

One-arm tricep extensions are listed as repetitions per arm.

For this Fat loss workout make sure that you are using the 5 minute treadmill jog to get your blood pumping and after you have done the five minute warm up do some dynamic stretching. This will prevent injuries and help to prevent soreness.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

A truly effective fat loss program incorporates a variety of exercises and activities along with a healthy lifestyle that includes sound nutritional principles. The best fat loss workout program is composed of resistance exercises and activities that elevate the heart rate and increase the body’s... more

A truly effective fat loss program incorporates a variety of exercises and activities along with a healthy lifestyle that includes sound nutritional principles. The best fat loss workout program is composed of resistance exercises and activities that elevate the heart rate and increase the body’s metabolism to facilitate fast fat loss.

Target Your Muscles

The most effective way to structure a weight loss workout is to target different muscle groups and activities in separate workouts. This allows exercise intensity levels to remain high as each workout session focuses on only a few exercises per body part rather than workouts that require working the entire body.

Additionally, by targeting each muscle group less frequently, the risk of overtraining is drastically reduced.

An Efficient Workout

A fat loss workout for men does not have to differ from a fat loss workout for women. The exercises that are performed as part of a fat loss workout program will benefit men and women alike.

Exercising muscle groups together within a workout allows the exerciser to perform activities that target several muscle groups at once, making the program more efficient.

Start with Cardio

Each fat loss workout should start off with a brief period of cardiovascular exercise to warm up the muscles and get the blood pumping.

Walking on a treadmill for approximately five minutes is sufficient. After adequately warming up, the primary exercises of the day are performed. Most often this will include resistance exercises that require the use of dumbbells, barbells and exercise benches and a Swiss ball.

Upper Body Exercises

Exercises that target the chest and triceps muscles should be incorporated into one workout that is performed after a low intensity warm up.

Chest and triceps movements that should be included in a weight loss workout program are pushups and chest presses using dumbbells and a Swiss ball. Compound exercises such as bench presses target the muscles of the chest, shoulders and triceps.

Focus on the Legs

Activities that involve exercising the legs that are incorporated into a fast fat loss routine include squats, walking lunges and calf raises. Cardiovascular exercise that is performed at the end of the workout enhances fat burning benefits. An example of a cardiovascular activity that elevates the heart rate and aids in fat loss is using an elliptical trainer.

Squats and lunges are compound movements that stress the quadriceps, hamstrings, hips and abdominal muscles.

Don't Neglect Your Back Muscles

The back, shoulders and biceps should not be neglected in a body fat loss workout program. Exercises that should be performed to target the muscle groups include shoulder raises, bicep curls and lat pull downs.

Exercises that target the muscles of the upper back also work shoulder and biceps muscles.

Plyometrics to Shed Fat

Plyometric exercises also play an important role in an effective fat loss workout plan. Movements such as jumping jacks, jump squats and various Swiss ball exercises using only body weight should be included. This workout provides variation and can improve flexibility and minimize boredom.

Include Nutrition

It must be remembered that quick fat loss results from a disciplined approach to healthy fat loss by incorporating sound nutritional principles into the total fat loss program.

The best fat loss diet is generally low in total calories and includes minimal amounts of sugars, saturated fats and processed foods. By implementing the exercise principles described above and carefully selecting healthy foods to be included in the diet, fast fat loss can be achieved.

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
1 sets, 00:05:00
1 -- 00:05:00 --:--
Abs / Intermediate
2 sets, 00:00:50
2 00:00:50 --:--
Obliques / Intermediate
2 sets, 00:00:35, 01:00 rest
2 00:00:35 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
1 sets, 00:30:00
1 -- 00:30:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Plank and side plank should be held for 30-60 per set. Walking lunge is listed as repetitions per leg. For this fat loss workout make sure that you are using the 5 minute treadmill jog to get your blood pumping and after you have done the five minute warm up do some dynamic stretching. This will prevent injuries and help to prevent soreness. If you would prefer to run outside or substitute an equal cardio equivalent exercise you may.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

A truly effective fat loss program incorporates a variety of exercises and activities along with a healthy lifestyle that includes sound nutritional principles. The best fat loss workout program is composed of resistance exercises and activities that elevate the heart rate and increase the body’s... more

A truly effective fat loss program incorporates a variety of exercises and activities along with a healthy lifestyle that includes sound nutritional principles. The best fat loss workout program is composed of resistance exercises and activities that elevate the heart rate and increase the body’s metabolism to facilitate fast fat loss.

Target Your Muscles

The most effective way to structure a weight loss workout is to target different muscle groups and activities in separate workouts. This allows exercise intensity levels to remain high as each workout session focuses on only a few exercises per body part rather than workouts that require working the entire body.

Additionally, by targeting each muscle group less frequently, the risk of overtraining is drastically reduced.

An Efficient Workout

A fat loss workout for men does not have to differ from a fat loss workout for women. The exercises that are performed as part of a fat loss workout program will benefit men and women alike.

Exercising muscle groups together within a workout allows the exerciser to perform activities that target several muscle groups at once, making the program more efficient.

Start with Cardio

Each fat loss workout should start off with a brief period of cardiovascular exercise to warm up the muscles and get the blood pumping.

Walking on a treadmill for approximately five minutes is sufficient. After adequately warming up, the primary exercises of the day are performed. Most often this will include resistance exercises that require the use of dumbbells, barbells and exercise benches and a Swiss ball.

Upper Body Exercises

Exercises that target the chest and triceps muscles should be incorporated into one workout that is performed after a low intensity warm up.

Chest and triceps movements that should be included in a weight loss workout program are pushups and chest presses using dumbbells and a Swiss ball. Compound exercises such as bench presses target the muscles of the chest, shoulders and triceps.

Focus on the Legs

Activities that involve exercising the legs that are incorporated into a fast fat loss routine include squats, walking lunges and calf raises. Cardiovascular exercise that is performed at the end of the workout enhances fat burning benefits. An example of a cardiovascular activity that elevates the heart rate and aids in fat loss is using an elliptical trainer.

Squats and lunges are compound movements that stress the quadriceps, hamstrings, hips and abdominal muscles.

Don't Neglect Your Back Muscles

The back, shoulders and biceps should not be neglected in a body fat loss workout program. Exercises that should be performed to target the muscle groups include shoulder raises, bicep curls and lat pull downs.

Exercises that target the muscles of the upper back also work shoulder and biceps muscles.

Plyometrics to Shed Fat

Plyometric exercises also play an important role in an effective fat loss workout plan. Movements such as jumping jacks, jump squats and various Swiss ball exercises using only body weight should be included. This workout provides variation and can improve flexibility and minimize boredom.

Include Nutrition

It must be remembered that quick fat loss results from a disciplined approach to healthy fat loss by incorporating sound nutritional principles into the total fat loss program.

The best fat loss diet is generally low in total calories and includes minimal amounts of sugars, saturated fats and processed foods. By implementing the exercise principles described above and carefully selecting healthy foods to be included in the diet, fast fat loss can be achieved.

Fat Loss Shoulders, Back, & Biceps 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
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Abs / Intermediate
2 sets, 20 reps
2 20 -- --:--
Abs / Beginner
2 sets, 00:00:50
2 00:00:50 --:--
--
--
2 sets, 00:00:35
2 00:00:35 --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
3 sets, 8 reps
3 8 -- --:--
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps
3 8 -- --:--
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

For this fat loss workout make sure that you are using the 5 minute treadmill jog to get your blood pumping and after you have done the five minute warm up do some dynamic stretching. This will prevent injuries and help to prevent soreness. Make sure that you are staying hydrated.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

A truly effective fat loss program incorporates a variety of exercises and activities along with a healthy lifestyle that includes sound nutritional principles. The best fat loss workout program is composed of resistance exercises and activities that elevate the heart rate and increase the body’s... more

A truly effective fat loss program incorporates a variety of exercises and activities along with a healthy lifestyle that includes sound nutritional principles. The best fat loss workout program is composed of resistance exercises and activities that elevate the heart rate and increase the body’s metabolism to facilitate fast fat loss.

Target Your Muscles

The most effective way to structure a weight loss workout is to target different muscle groups and activities in separate workouts. This allows exercise intensity levels to remain high as each workout session focuses on only a few exercises per body part rather than workouts that require working the entire body.

Additionally, by targeting each muscle group less frequently, the risk of overtraining is drastically reduced.

An Efficient Workout

A fat loss workout for men does not have to differ from a fat loss workout for women. The exercises that are performed as part of a fat loss workout program will benefit men and women alike.

Exercising muscle groups together within a workout allows the exerciser to perform activities that target several muscle groups at once, making the program more efficient.

Start with Cardio

Each fat loss workout should start off with a brief period of cardiovascular exercise to warm up the muscles and get the blood pumping.

Walking on a treadmill for approximately five minutes is sufficient. After adequately warming up, the primary exercises of the day are performed. Most often this will include resistance exercises that require the use of dumbbells, barbells and exercise benches and a Swiss ball.

Upper Body Exercises

Exercises that target the chest and triceps muscles should be incorporated into one workout that is performed after a low intensity warm up.

Chest and triceps movements that should be included in a weight loss workout program are pushups and chest presses using dumbbells and a Swiss ball. Compound exercises such as bench presses target the muscles of the chest, shoulders and triceps.

Focus on the Legs

Activities that involve exercising the legs that are incorporated into a fast fat loss routine include squats, walking lunges and calf raises. Cardiovascular exercise that is performed at the end of the workout enhances fat burning benefits. An example of a cardiovascular activity that elevates the heart rate and aids in fat loss is using an elliptical trainer.

Squats and lunges are compound movements that stress the quadriceps, hamstrings, hips and abdominal muscles.

Don't Neglect Your Back Muscles

The back, shoulders and biceps should not be neglected in a body fat loss workout program. Exercises that should be performed to target the muscle groups include shoulder raises, bicep curls and lat pull downs.

Exercises that target the muscles of the upper back also work shoulder and biceps muscles.

Plyometrics to Shed Fat

Plyometric exercises also play an important role in an effective fat loss workout plan. Movements such as jumping jacks, jump squats and various Swiss ball exercises using only body weight should be included. This workout provides variation and can improve flexibility and minimize boredom.

Include Nutrition

It must be remembered that quick fat loss results from a disciplined approach to healthy fat loss by incorporating sound nutritional principles into the total fat loss program.

The best fat loss diet is generally low in total calories and includes minimal amounts of sugars, saturated fats and processed foods. By implementing the exercise principles described above and carefully selecting healthy foods to be included in the diet, fast fat loss can be achieved.

Fat Loss Plyometric 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
Quads / Beginner
--
Quads / Intermediate
--
Abs / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Medicine ball wood Choppers, Plyometric lunge, Hamstring curl, and Glute bride are all listed as repetitions per leg. For this fat loss workout make sure that you are using the 5 minute treadmill jog to get your blood pumping and after you have done the five minute warm up do some dynamic stretching. This will prevent injuries and help to prevent soreness. If you would prefer to run outside or substitute an equal cardio equivalent exercise you may.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

A truly effective fat loss program incorporates a variety of exercises and activities along with a healthy lifestyle that includes sound nutritional principles. The best fat loss workout program is composed of resistance exercises and activities that elevate the heart rate and increase the body’s... more

A truly effective fat loss program incorporates a variety of exercises and activities along with a healthy lifestyle that includes sound nutritional principles. The best fat loss workout program is composed of resistance exercises and activities that elevate the heart rate and increase the body’s metabolism to facilitate fast fat loss.

Target Your Muscles

The most effective way to structure a weight loss workout is to target different muscle groups and activities in separate workouts. This allows exercise intensity levels to remain high as each workout session focuses on only a few exercises per body part rather than workouts that require working the entire body.

Additionally, by targeting each muscle group less frequently, the risk of overtraining is drastically reduced.

An Efficient Workout

A fat loss workout for men does not have to differ from a fat loss workout for women. The exercises that are performed as part of a fat loss workout program will benefit men and women alike.

Exercising muscle groups together within a workout allows the exerciser to perform activities that target several muscle groups at once, making the program more efficient.

Start with Cardio

Each fat loss workout should start off with a brief period of cardiovascular exercise to warm up the muscles and get the blood pumping.

Walking on a treadmill for approximately five minutes is sufficient. After adequately warming up, the primary exercises of the day are performed. Most often this will include resistance exercises that require the use of dumbbells, barbells and exercise benches and a Swiss ball.

Upper Body Exercises

Exercises that target the chest and triceps muscles should be incorporated into one workout that is performed after a low intensity warm up.

Chest and triceps movements that should be included in a weight loss workout program are pushups and chest presses using dumbbells and a Swiss ball. Compound exercises such as bench presses target the muscles of the chest, shoulders and triceps.

Focus on the Legs

Activities that involve exercising the legs that are incorporated into a fast fat loss routine include squats, walking lunges and calf raises. Cardiovascular exercise that is performed at the end of the workout enhances fat burning benefits. An example of a cardiovascular activity that elevates the heart rate and aids in fat loss is using an elliptical trainer.

Squats and lunges are compound movements that stress the quadriceps, hamstrings, hips and abdominal muscles.

Don't Neglect Your Back Muscles

The back, shoulders and biceps should not be neglected in a body fat loss workout program. Exercises that should be performed to target the muscle groups include shoulder raises, bicep curls and lat pull downs.

Exercises that target the muscles of the upper back also work shoulder and biceps muscles.

Plyometrics to Shed Fat

Plyometric exercises also play an important role in an effective fat loss workout plan. Movements such as jumping jacks, jump squats and various Swiss ball exercises using only body weight should be included. This workout provides variation and can improve flexibility and minimize boredom.

Include Nutrition

It must be remembered that quick fat loss results from a disciplined approach to healthy fat loss by incorporating sound nutritional principles into the total fat loss program.

The best fat loss diet is generally low in total calories and includes minimal amounts of sugars, saturated fats and processed foods. By implementing the exercise principles described above and carefully selecting healthy foods to be included in the diet, fast fat loss can be achieved.

143 person started this plan

Workout Goals

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

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Cable Machine
  • Dumbbells
  • Workout Bar
Show All
Fat Loss Workout Plan

143 person started this plan

Workout Goals

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

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Cable Machine
  • Dumbbells
  • Workout Bar
Show All