Easy Fat Loss Workout

Are you looking for a quick an easy workout for losing fat and building lean muscle. This workout is great for beginner to intermediate lifters that combines weight training with cardio exercises to maximize fat loss. This is a 3 day split workout that should be done Monday, Wednesday and Friday.

Each workout will last a little under an hour. Cardio should be done after your weight training exercises for about 30 minutes. Be sure to try to increase your volume on each week for each exercises. You can do this by either adding weight or increasing total reps.

Make sure you have your diet in check as well. Aim for 40% protein, 40% carbs, and 20% fat. Adjust your calories weekly to slowly decrease bodyfat. You weight might not change to much if you are gaining muscle at the same time.

Monday

Exercise Sets Reps Rest
Cardio
Cardio can be done by treadmill, eliptical machine, stair stepper, bicycle or whatever elevates your heart rate for at least 30 minutes.
Tricep Pulldowns 3 8-12,8-12,8-12 45 Seconds
Seated Dumbbell Curls 3 8-12,8-12,8-12 45 Seconds
Dips or Dip Machine 3 8-12,8-12,8-12 45 Seconds
Lying Leg Raises 4 15,15,15,15 30 Seconds

Wednesday

Exercise Sets Reps Rest
Cardio
Cardio can be done by treadmill, eliptical machine, stair stepper, bicycle or whatever elevates your heart rate for at least 30 minutes.
Squats 3 10,10,10 90 Seconds
Leg Press 3 8-12,8-12,8-12 60-90 Seconds
Seated Calf Raises 3 12,12,12 45 Seconds

Friday

Exercise Sets Reps Rest
Cardio
Cardio can be done by treadmill, eliptical machine, stair stepper, bicycle or whatever elevates your heart rate for at least 30 minutes.
Seated Rows 3 8-12,8-12,8-12 45 Seconds
Seated Dumbbell Press 3 8-12,8-12,8-12 45 Seconds
Hyperextensions 3 8-12,8-12,8-12 45 Seconds
Ab Crunches 4 15,15,15,15 30 Seconds

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