Table of Contents
So, you’ve joined a gym!
That’s a great start on your fat loss journey. What’s needed now is a fat loss workout that will maximize every minute of your training time, allowing you to torch body fat and get you closer to your goals. Here’s a weight loss workout that combines high-intensity cardio and metabolic resistance training in a circuit that’s guaranteed to get results.
How the Program Works
Your gym workouts for fat loss should follow a two-pronged approach. You should be doing cardio to burn calories as well as resistance training to shape your muscles and elevate your metabolism long-term. When it comes to cardio, the most effective type for fat loss is high-intensity interval training (HIIT).
You will be performing your fast fat loss workouts three times per week on alternate days. If you are able to, I recommend doing your workouts first thing in the morning on an empty stomach, as this has been shown to produce the greatest fat-burning effect.
Rather than spending a long time doing low to medium-intensity training on a cardio machine, HIIT involves performing short bursts of high-intensity training interspersed with even shorter rest periods. You can choose any of the types of equipment that are normally found in the cardio areas of gyms such as a treadmill, elliptical, stepper, cycle, or rowing machine. I suggest moving between the treadmill, rowing machine, and cycle on a rotating basis.
Here is what your HIIT Cardio session will look like:
- Do a 2 minute warm-up at a moderate pace
- During that last 30 seconds of the warm-up, build up the speed until, when you hit the 2 minute mark, you are at max speed.
- Continue at max speed for 20 seconds.
- Rest for 10 seconds.
- Do another 20 seconds sprint
- Continue for 6 rounds.
- Finish with a 2-minute warm down.
Make it your goal to add an extra round every week until you are doing 10 rounds of HIIT training per session.
Your HIIT Cardio will take less than 10 minutes but it will leave you totally exhausted. Give yourself 5 minutes to recover during which time you should drink plenty of water. Then move into the weight training area. Your resistance workout will be done in a metabolic training style, where you pair a compound exercise with a plyometric move into a compound set.
Compound sets are done without any rest between them. Your workout will consist of 4 compound sets and you will be doing 3 sets of each. Your warmup for each set will consist of one set of the compound exercise with a lightweight for 20 reps.
Here’s the resistance training workout:
Compound Set #1
- Front Squats – 3 x 12
- Step Ups – 30 seconds
Compound Set #2
- Dumbbell Deadlift – 3 x 12
- Modified Pull Ups – 3 x 12
Compound Set #3
- Reverse Lunge – 3 x 12
- Mountain Climbers – 3 x 12
Compound Set #4
- Dumbbell Bench Press – 3 x 12
- Lateral Raises – 3 x 12
Load the weight on a squat rack and position yourself under the bar, resting it across your upper chest and clavicles. Cross your arms over your chest to hold the bar. Now descend into a parallel squat. Push through the heels to return to the start position.
Stand in front of a step-up box that is either 16 or 24 inches in height. Step up to bring your lead foot on top of the box, then follow through with your other foot, driving it up high and then stepping it back to the floor without touching the top of the box. Step back down with your lead foot and repeat.
Stand with feet shoulder-width apart and a pair of dumbbells held at arm’s length. Hinge at the hips to lower down until the dumbbells touch the floor. Push through your heels to return to the start position. Maintain a neutral spine position throughout.
Modified Pull Up
Set the bar on a Smith machine at hip level. Now lie under the bar on your back with your knees bent and the bar at eye level. Reach up to grab the bar a little wider than shoulder-width with an overhand grip. Pull your arms up so that your head comes up to the bar. Lower and repeat.
Stand with your feet hip-width apart and a pair of dumbbells held at your sides. Now take a large step backward with your left leg and lower your rear knee to the floor until it is about an inch short. Push through the front thigh to return to the start position. Repeat on the other leg.
Get down on all fours with your points of contact with the floor being your palms and toes. Your legs should be out straight and your hips slightly raised. Now drive your right knee up toward your right elbow. Immediately kick your right leg back and repeat with your left leg. Continue in fast, fluid action.
Dumbbell Bench Press
Lie on a flat bench with a pair of dumbbells pressed up above your chest level and touching each other. From here, bring your arms out and down until your elbows are in line with your shoulders. Push through the chest to return to the start position.
Stand with feet shoulder-width apart and a pair of dumbbells in front of your body, arms slightly bent and palms facing your body. Pivot from the shoulders to bring your arms up and out to shoulder level. Lower and repeat.
- Start with HIIT cardio, rotating between treadmills, rowing machine, and cycle.
- Perform 6 rounds of HIIT in Week One, adding a round each week.
- Rest 5 minutes.
- Do a 20 rep warm-up on every compound exercise.
- Do 3 compound sets of each of the 4 compound sets.
This article was last updated on October 27, 2021 .