DAILY FAT-BURNING ROUTINE WITH STRENGTH BUILDING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lachow
Rating:
 Rating: 5.0/5.0
Created By:
lachow on June 15, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Abs, Biceps, Lower Back, Thighs, Shoulders, Triceps, Calves
Tags:
strength, fat burning, cardio, endurance, weight loss, sculpting, fat loss, Sprint, cutting
Description
This is a routine that only takes about 45 minutes per day and incorporates the best Fat-burning exercises with excellent strength-building. Remember to adjust the weights to your abilities and increase slightly every 2-3 weeks. *The recumbent bike is meant to be set to the interval program - with the top interval twice as much as the lower interval. Also, every time the top interval is started you should pedal as fast as you can for 1 minute - as in a sprint.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press290 lbs.360
250 lbs.660
210 lbs.960
150 lbs.1260
Pec Deck Flyes130 lbs.1560
130 lbs.1560
130 lbs.1560
Abs
Hanging Leg Raises-1530
-1530
-1530
Chest
Incline Dumbbell Press50 lbs.1260
50 lbs.1260
50 lbs.1260
Biceps
Standing Barbell Curls90 lbs.660
80 lbs.660
70 lbs.960
60 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Walking (steps/day)0.000 miles5
Elliptical Trainer0.000 miles5
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Machine Low Back Extensions175 lbs.2060
175 lbs.2060
175 lbs.2060
175 lbs.2060
175 lbs.2060
Abs
Machine Crunches90 lbs.2030
90 lbs.2030
90 lbs.2030
90 lbs.2030
90 lbs.2030
Machine Side Twists75 lbs.2030
75 lbs.2030
75 lbs.2030
75 lbs.2030
Thighs
Squats: Body Weight-2060
-2060
-2060
Abs
Dumbbell Side Bends45 lbs.2030
45 lbs.2030
45 lbs.2030
45 lbs.2030
Hanging Leg Raises-1530
-1530
-1530
Thighs
Forward Lunges-1660
-1660
-1660
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Walking (steps/day)0.000 miles5
Elliptical Trainer0.000 miles5
Recumbent Stationary Bike0.000 miles30

Workout routine comments

I've boosted up the workout by doubling the reps but reducing the weight by 1/3 for more cutting effect, and so far it's working well!
 
August 13, 2011 at 7:19pm
Day 6 is a free day - so you can flex if you miss a day or you can add in some personal focus exercises if you want a certain muscle group to pop more than the others.
 
June 15, 2011 at 12:37pm



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