Workout plan for weight loss at home pro#

Your cardio sessions remain the same though, just so you can build on your fitness without unnecessary changes to every part of your program.Īgain, aim for 4 total workouts this week if you can. In this second week you’re building on the previous week’s foundational strength work and dialing up the difficulty. Cardio HIIT workout: Bike – 5 x 60 second sprints with 90 seconds active recovery Dumbbell fly – 3 x 8-12 reps, 90 seconds restį1. Dumbbell lunges – 3 x 10-15 reps (each side), 90 seconds restĮ1. Barbell overhead press – 3 x 8-12 reps, 90 seconds restĭ1. Dumbbell bent over row – 3 x 8-12 reps, 90 seconds restĬ1. Barbell squat – 3 x 6-10 reps, 90 seconds restī1.

Cardio HIIT workout: Rowing machine – 10 x 10 second sprints with 30 seconds active recovery Workout 2Ī1. Seated cable row – 3 x 8-12 reps, 90 seconds restį1. Lying leg curl – 3 x 8-12 reps, 90 seconds restĮ1. Pulldown – 3 x 8-12 reps, 90 seconds restĭ1. Leg press – 3 x 8-12 reps, 90 seconds restĬ1. Dumbbell bench press – 3 x 8-12 reps, 90 seconds restī1. Try and have at least a day off between workouts if you can. You’re going in hard right from the get-go by implementing basic strength circuits and grueling cardio.Īlternate between workout 1 and 2 to total 4 sessions for the week. Eat right and shred fatĮxercise alone won’t give you the body you’re after.īut if you combine this workout program with the right diet plan, you’ll accelerate to your goal faster than you could ever imagine.Ĭheck out this helpful nutrition guide for support: Bodybuilding diet: Eating for muscle mass. Because, well, it works super-effectively. You’ll also integrate high-intensity interval training into some weeks too, just for that added fat loss stimulus. Strength training + cardio effect = single digit body fat and strong, lean muscle. In this program, you’ll use heavy strength training to increase your heart rate, boost your metabolism and jack up your calorie burning. This is the age of fat-incinerating strength circuits. Gone are the days of steady-state cardio performed for hours and hours on end.

This is your metabolic supercharge program

Workout plan for weight loss at home pro#

These tools are used in strength and conditioning rooms up and down the US with pro athletes, bodybuilders and physique specialists to offer complete body transformation, fast… all while enhancing endurance, stamina and top-level fitness.Ĭrank up calorie burning, shred stubborn fat and build powerful muscle mass. In this 6-week workout plan to build muscle and smash fat, you’ll be using the most up-to-date, technically-advanced training systems available. Yet many coaches and trainers still stick to the same old approaches when they write online programs or charge you for them in the gym. We now know more about fat loss and muscle building than ever before.

Research into body recomposition training has evolved massively over the last few years. Some of your previous programs required you to hit the gym every day to gain results – and you just couldn’t commit to it as a busy professional. If your workout isn’t too easy, it’s way too difficult. Over the next 6 weeks you’ll be completely transforming your physique, strength and confidence.Īs a regular gym goer you’ve always struggled to find a program that suits your needs. The 6-week workout plan to lose weight and build muscle With the right mindset and a supportive diet, this is the best program you’ll find.īarbell, dumbbell, body weight, resistance machines You’ll be using a mixture of strength training, cardio circuits and optional high-intensity interval training to completely transform the way you look, feel and perform. This workout plan is designed to help you destroy fat stores, enhance your shape, build robust athleticism and carve out lean muscle. Rest 1 min after you’ve done them all once, then repeat the circuit twice more.In this 6-week workout plan to build muscle we give you the tools you need to shred body fat and build strong, functional muscle mass. Do each exercise for 45 secs, rest 15 secs, then move to the next exercise. The Workouts That'll Shed Fat, Fast! GIANT SET 1: Do Giant Set 1 and Giant Set 2 on alternate days. “The workouts are made up of bodyweight exercises done circuit-style to raise your heart rate,' says Beall. We got John Beall, a former US Marine and personal trainer, to devise a fat loss workout that has you training for 20 minutes a day, five days a week. “The first set of an exercise switches on the hormones that control your metabolism, and doing any more than three sets won’t help,” says study author, Erik Kirk. As little as 15-20 minutes of intensive resistance exercise can help to flatten your belly in 45 days, say researchers from Southern Illinois University. Slim down your body, speed up your fat loss and cut your workout time with a pair of circuits you can do anywhere.