Six Week Fat Burning Workout

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The ultimate six week fat burning workout to get shredded

With the summer now just a few weeks away for many of us, now is the time that many of us are beginning to panic that we’ve left things too late as we aren’t quite “beach body ready” just yet. Because of this, we’re really stepping up our game both in the kitchen, and in the gym in order to build ourselves the ultimate, body but yet despite this, many of us are going wrong because truthfully we don’t quite know what it is that we should be doing.

If you take a look at the most professional training and workout programs, you’ll see that they’re typically designed to last around 12 – 16 weeks on average, but for some of us that’s just too long. The fat burning workout program, we’ll be providing for you right now, however, will help you to incinerate body fat and build lean muscle in just six weeks time, so by the time summer arrives, you can hit the beach and be proud of what you’ve achieved, especially if you want to follow a natural bodybuilding process.

The program will utilise full-body weight and resistance based fat burning workouts, along with intense cardio sessions. If you’re afraid of hard work, then this is not the fat burning workout program for you as you will be working very hard and as a result it isn’t to be taken lightly. If you feel that you’re ready to put in the work in order to look and feel great, however, here’s a look at what the program involves.


What the program contains – Basically, over the next six weeks, you will be following two full-body workouts, and the following cardiovascular workout, which look as follows:


Full-body workout 1:


This is the lighter day of the two full-body workouts, with an emphasis on slightly lighter weights and a few extra repetitions. The first couple of reps may feel easy, but by the time you reach the end, your muscles should be on fire. The idea behind this workout is to not only increase metabolic function by increasing the heart rate, but to also tone and shape the muscles, which in turn will contribute towards lean muscle gain.


Chest – flat bench dumbbell press – 2 warm ups, followed by 4 sets of 10 – 12 reps

Back – Wide grip pull ups – 4 sets of 10 – 12 reps (bodyweight)

Legs – Barbell squats – 2 warm ups, followed by 4 sets of 10 reps

Shoulders – Standing military barbell press – 2 warm ups, followed by 4 sets of 10 – 12 reps

Biceps – Standing EZ bar curls – 4 sets of 15 reps

Triceps – Triceps rope push downs – 4 sets of 20 reps


Full-body workout 2:


In this workout, the idea is to choose a slightly heavier weight than you may be accustomed to, gradually increasing the weight with each set, but the main thing to remember is that you should be reaching failure by the end of every single working set. If you aren’t reaching failure, the weight is too light for you.


Legs – Leg press machine – 2 warm ups, followed by 4 sets of 8 – 10 reps

Shoulders – Seated dumbbell shoulder press – 2 warm ups, followed by 4 sets of 8 – 10 reps

Chest – Incline barbell bench press – 2 warm ups, followed by 4 sets of 8 – 10 reps

Back – Bent over barbell rows – 2 warm ups, followed by 4 sets of 8 – 10 reps

Triceps – Close grip smith machine bench press – 2 warm ups, followed by 4 sets of 12 – 15 reps

Biceps – Alternate dumbbell hammer curls – 4 sets of 10 – 12 reps


Cardio workout:


This cardio workout is all about getting as much work done as possible in less than 45 minutes, and as a result, your resting heart rate will be through the roof and your metabolism will quickly begin increasing following each workout. It is physically demanding, but providing you stick to the plan, and try not to wait too long during your resting periods, this will be one of the most effective fat burning workout programs you’ll ever follow.


HIIT (High intensity interval training) – Perform this workout on a treadmill, set to the highest incline available. Begin with a general 5 – 10 minute warm up, which should include stretching etc. Next, begin by walking on a the treadmill for 60 seconds, before increasing the speed and sprinting as fast as you can for 30 seconds. Slow the speed back down and walk for 60 seconds, before repeating all over again for several rounds. You will repeat this process as many times as possible in 20 minutes.


Crunches – Next, you will rest for 60 – 90 seconds, before setting up a mat on the floor and performing 4 sets of stomach crunches, aiming for between 20 and 30 crunches per set.


Plank – To finish this workout, you will assume a standard plank position, and will plank for as long as you possibly can, until you can really feel it in your abs.


The program


Weeks 1 – 3


Sun – off

Mon - Full-body: 1

Tues – Cardio workout

Weds – Full-body: 2

Thurs – off

Fri – Full-body: 1

Sat – Cardio workout


Weeks 3 – 6


Sun – Off

Mon – full-body: 2

Tues – Full-body: 1

Weds – Cardio

Thurs – full-body: 2

Fri – Cardio

Sat - Off


Things to remember – Remember, in order to make any training program successful, not only do you need to put the hours in at the gym, you also need to put the hours in in the kitchen as well. Don’t expect to be able to build muscle and lose fat if you’re eating what you like, when you like. You need to be disciplined and to eat healthily. Also, make sure you drink plenty of water throughout the day, particularly before and during your workouts as proper hydration is the key to an effective performance in the gym. Follow the program listed above, alongside a healthy eating program, and in six weeks time you’ll be amazed by just how much better you look and feel.

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