Pause for a moment to take an honest look at yourself and establish where you are and where you want to be. This covers two important aspects of shredding fat: your starting point and your overall goals.
Fitness is a very subjective game. If you're serious about weight loss, you'll want to find what works for you.
Our flagship weight loss program, FF30X, gives you the tools and information you need to unlock your full potential. Just ask Ralph >>
To give the program a test drive, check out the 24 minute version of the ultimate fat burning workout.
The Ultimate Fat Burning Workout Plan
Don’t think of the following structure as a rigid workout plan. It can be flexed to suit any schedule, which will ensure the relevant muscles are worked and rested within the time available.
Day One – Cardio
Each rep should be for 30 seconds at maximum effort and then 30 seconds at an easy pace. Repeat 5 times and then take a 60-second break before moving onto the next cardio exercise.
- 5 reps of sprinting
- 5 reps on the exercise bike or body weight lunges
- 5 reps jumping ropes
- 5 reps on the stair climber or body weight squats
- 5 reps on the rowing machine or burpees
- 5 reps jumping jacks
That’s 30 minutes, but you can reduce the time by reducing the number of reps for each exercise or simply completing just some of the exercises.
Day Two – Upper body strength training
These strength training exercises require gym equipment, but you can adapt them for home use.
Try doing 3 sets of 10-12 reps of each of the following. If you can’t manage 3 sets do as many as you can and do a little more each day:
- Pull down – or dumbbell rows
- Seated cable row – or bent over barbell rows
- Tricep overhead extension
- Dumbbell incline bench press
- Dumbbell curls
- Cable lateral raise (can also be done with a dumbbell)
Day Three – HIIT
High-Intensity Interval Training is a fantastic way to get quick results and it doesn't take a huge amount of time or equipment.
Simply focus on 20 seconds at maximum pace with 10 seconds of rest between exercises. Try completing 3 reps of each of the following exercises, rest for 1 minute and then repeat. This should be a total of 3-5 circuits:
- Jumping jacks
- Frog legs
- Mountain climbers
- High knee ups
- Arm sprints
Day Four – Lower body strength training
You've focused on your upper body now it’s time to do your lower body. Many of the exercises in this fat burning workout plan use both upper and lower body muscles, but narrowing in on the legs will really burn some calories and get the juices flowing.
Try doing 3 sets of 10-12 reps of each of the following:
- Walking lunges
- Weighted squats
- Glute kickback
- Reverse hack squats
- Standing calf raises
Day Five – More cardio
It’s a great idea to finish your workout week with some steady state cardio. This means putting 30-60 minutes aside and choosing an activity that keeps your heart rate between 110 and 140 bpm.
Running, cycling, swimming, or even fast walking can do this.
It should be noted that you won’t burn as many calories as you do with HIIT style cardio, but low-intensity cardio has been shown to help lower stress levels in addition to many other benefits.
That’s why it’s a good idea to include one session a week.
When doing this exercise you should be able to maintain a conversation that ensures you’re not overdoing the effort and ruining the benefits.
The other 2 days should be rest days, but they don’t need to be next to each other.
The Perfect Fat Burning Workout Plan
Let’s get one thing straight, adopting the latest fad diet plan can help you lose weight, but it’s not a long term solution.
A great fat burning workout plan involves several key elements:
The most effective approach to achieving anything is to believe you can do it, to apply this to your fat loss goal simply visualize yourself every morning as the woman you want to be.
It’s an incredibly effective technique used by hundreds of top athletes around the world.
You already know your beauty sleep is important but you may not realize that your body regulates your hormone levels when you sleep. This helps you to feel fuller during the day and reduces your appetite.
To ensure your hormones are balanced you need to get between 6-8 hours of sleep every night; it will help you to achieve your fat shredding goals.
You've looked at the fad diets, it’s fairly obvious that reduced calorie intake results in fat loss, no matter how slow.
But, simply reducing your food consumption won’t necessarily give you all the nutrients your body needs; and it may not give you enough energy to complete the workouts that will really make a difference to your fat shredding abilities.
Try a simple approach to food, reduce your plate size and use the perfect plate method; it will give you all the nutrients you need.
Discover the Types Of Exercises You Should Be Doing
The most common conception is that weight loss is a result of cardio exercise, that’s things like running, cycling, swimming, or using the elliptical trainer.
These types of exercises will help you to burn calories which, alongside a calorie deficit, will help you to burn the fat.
While cardio has its place you’ll find that strength training exercises are generally more effective at burning calories.
I know the fear and first reaction, strength training is to build muscle and you want to lose weight, not look like Popeye.
In fact, strength training increases your metabolism and does build lean muscle, which will help you to burn more calories.
What will interest you is that strength training in men results in bigger muscles thanks to the levels of testosterone men have. Women don’t have the same level of testosterone, strength training won’t make you look like a bodybuilder, it will simply tone your muscles.
Here are the types of exercise you need to be doing:
- Strength Training
- HIIT – short bursts of high-intensity cardio movements.
- Steady state cardio
A mixture of all these types of exercises will keep your body guessing, improving the effectiveness of your exercise and ensuring faster results.
How Often & How Long Should You Train for?
The best approach is to train every day. But the amount of time you train for will depend on the time you have available. 30 minutes a day is the ideal target, but if you only have 10 then make it a HIIT day and really make it count.
However, it is important to give muscles time to rest and recover. In practice this means exercising different muscle groups each day, allowing the worked muscles 48 hours to recover.
Recovery time is important because it reduces the likelihood of injury and helps lean muscles become stronger; ensuring a higher resting metabolism and a greater rate of fat burning.
Training needs to fit into your current time table, which will make it easier to find the time for it and see the desired results.
Boosting The Results Of Your Workout Plan
Once you start exercising it is easy to see the benefits and to feel the desire to do more. This is partly because the exercise becomes a habit, which means it gets done whether you feel like doing it or not.
Of course, the fact that the effects of a good diet and fat burning workout plan are visible is going to help anyone to work out more often.
But, the human body is very good at adapting to a myriad of different circumstances and situations. To get consistent results it’s essential to keep pushing the limits of your body.
Doing this is easier than you think.
Simply make sure you have plenty of different exercise routines and that you mix them up on a regular basis. The more unpredictable the schedule and the exercise routine the harder it will be for your body to predict and prepare for it. This will boost the results.
In addition, when completing strength training exercises it is essential to take on extra resistance when you can, the more muscles are pushed the stronger they will get.
As already explained, this doesn’t mean you’ll get bulging biceps. What it does mean is better calorie burn and faster weight loss results.
The fact that you’ll feel fitter, look better, and be healthier is simply a bonus!
The right fat burning workout plan, alongside visualizing your new body really does work. But, to ensure you’re successful it’s a good idea to get some extra support. That’s where the FF30X program comes in.
You’ll get support, advice, motivation, and accountability which is all the elements you need to successfully shred that fat and get the body you want.
Don’t forget, join the FF30 program today and start sharing your results, you can be the inspiration others need!
Your new friend & health coach,
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on creating a fat burning workout plan.