Fat Loss Workout plan
FAT LOSS WORKOUT PLAN-1
Weeks 1-2
Monday- Full Body Weight Training + Steady Moderate Cardio(20-45min)
Tuesday- HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Wednesday- Full Body Weight Training + Steady Moderate Cardio (20-45min)
Thursday- PM HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Friday- Full Body Weight Training + Steady Moderate Cardio(20-45min)
Saturday- HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Sunday- Rest
Weeks 3-4
Monday- Full Body Weight Training + Steady Moderate Cardio(20-45min)
Tuesday- HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
Wednesday- AM Full Body Weight Training + Steady Moderate Cardio(20-45min)
Thursday- HIIT Workout + Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
Friday- Full Body Weight Training + Steady Moderate Cardio(20-45min)
Saturday- HIIT Workout + Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
Sunday- Rest
Weeks 5-6
Monday- Full Body Weight Training + Steady Moderate Cardio(20-45min)
Tuesday- HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
Wednesday- Full Body Weight Training ++ Steady Moderate Cardio(20-45min)
Thursday- HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
Friday- AM Full Body Weight Training ++ Steady Moderate Cardio(20-45min)
Saturday- PM HIIT Workout +Abdominals
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
Sunday - Rest
Weeks7-8
Monday- Full Body Weight Training + Steady Moderate Cardio(20-45min)
Tuesday- Abdominals +HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
Wednesday- Full Body Weight Training ++ Steady Moderate Cardio(20-45min)
Thursday- Abdominals + HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
Friday- Full Body Weight Training ++ Steady Moderate Cardio(20-45min)
Saturday-Abdominals + HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
Sunday– Rest
Notes: Jog is at 65-75% of your Maximum Heart Rate (MHR)(220-age)
Sprint is at 90-95% of your MHR (220-age)
Note for all routines: After doing the dynamic stretching, warm-up with a 3-4 minute light jog and also cool down with a 4-5 minute light jog as well. This should be done at approximately 50% of your MHR.
Please download full body weight circuit and Hiit training pdf document
