The 6 Week Fat Loss Workouts

The 6 Week Fat Loss Workouts

every successful fat loss training program is going to take you out of your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts are generally energy-depleting and physically and mentally taxing and are best combined with a nutrition plan that’s filled with wholesome, whole foods (no processed, fast-food junk), leaving you with a small calorie deficit to burn off. to fall.

Join the 6 Week Fat Loss Exercise Program.

To maximally lower your body fat percentage, you will have to start in the kitchen. You may have heard the saying that abs are made in the kitchen, which is true – you can lose fat and not even gain any weight or walk a single step through a calorie deficit. But to lose weight, build muscle, increase muscle strength, and improve your cardio fitness, you’ll need to put in some effort to reach your weight loss goals. To lose as much fat as possible, your program consists of 3 full body workouts per week (alternating Workout A and Workout B) with 2 days of cardio and 2 days off.

Over the 6 weeks, your fat loss exercise program will look like this:

Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

Rest

Full body
Training A

cardio
Workout 1

Full body
Workout B

Rest

Full body
Training A

cardio
Workout 2

2

Rest

Full body
Workout B

cardio
Workout 1

Full body
Training A

Rest

Full body
Workout B

cardio
Workout 2

3

Rest

Full body
Training A

cardio
Workout 1

Full body
Workout B

Rest

Full body
Training A

cardio
Workout 2

4

Rest

Full body
Workout B

cardio
Workout 1

Full body
Training A

Rest

Full body
Workout B

cardio
Workout 2

5

Rest

Full body
Training A

cardio
Workout 1

Full body
Workout B

Rest

Full body
Training A

cardio
Workout 2

6

Rest

Full body
Workout B

cardio
Workout 1

Full body
Training A

Rest

Full body
Workout B

cardio
Workout 2

What does “5 reps/L/R (10RM) for X-min” mean?

Set your timer to the recommended number of minutes (X) and choose a weight that allows you to perform 10 reps. In this workout, you only perform 5 reps. With 5 more reps left in the tank, you can get to the pairing exercise with little to no rest. Do the same for the paired exercise: do what the workout suggests in reps or choose a weight that you can do 10 times, but only do 5 reps. Go back and forth between these paired exercises with as little rest as possible. Once your timer beeps, you’re done with that circuit for that workout. Be sure to check the table for the suggested time schedule for the following week(s).

Tired-looking-man-after-working out
Flamingo Images / Shutterstock

Edgar Artiga

Workout A: Full Body

Exercise numberExcerciseWeek 1 Sets/RepsWeek 2 sets/repsWeek 3 sets/repsWeek 4 sets/repsWeek 5
Sets/Reps
week 6
Sets/Reps
A1Barbell Front Squat5 reps (10RM) for 6 min5 reps (10RM) for 8 minutes5 reps (10RM) for 10 min5 reps (10RM) for 12 min5 reps (10RM) for 14 min5 reps (10RM) for 15 min
A2Pull up5 reps for 6 minutes5 reps for 8 minutes5 reps for 10 min5 reps for 12 min5 reps for 14 min5 reps for 15 min
B1Romanian Deadlift5 reps (10RM) for 6 min5 reps (10RM) for 8 minutes5 reps (10RM) for 10 min5 reps (10RM) for 12 min5 reps (10RM) for 14 min5 reps (10RM) for 15 min
B2One-arm weight bench press5 reps/L/R (10RM) for 6 min5 reps/L/R (10RM) for 8 min5 reps/L/R (10RM) for 10 min5 reps/L/R (10RM) for 12 min5 reps/L/R
(10RM) for 14 min

5 reps/L/R (10RM) for 15 min
CDumbbell complex*3×6/
excercise

3×8/

excercise

3×6/

excercise**

3×8/

excercise**

3×6/

excercise***

3×8/

excercise***

ddumbbell push ups100 as soon as possible100 as soon as possible100 as soon as possible100 as soon as possible100 as soon as possible100 as soon as possible

*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat
**add 5-10lb to weight used the week before
***add 5-10lb to weight used the week before

15 deadlift 175138396
Hero Images / Getty

Hero Images / Getty

Workout B: Full Body

Exercise numberExcerciseWeek 1 Sets/RepsWeek 2 sets/repsWeek 3 sets/repsWeek 4 sets/repsWeek 5
Sets/Reps
week 6
Sets/Reps
A1Conventional Deadlift5 reps (10RM) for 6 min5 reps (10RM) for 8 minutes5 reps (10RM) for 10 min5 reps (10RM) for 12 min5 reps (10RM) for 14 min5 reps (10RM) for 15 min
A2Chest Supported Dumbbell Row5 reps (10RM) for 6 min5 reps (10RM) for 8 minutes5 reps (10RM) for 10 min5 reps (10RM) for 12 min5 reps (10RM) for 14 min5 reps (10RM) for 15 min
B1Bulgarian Split Squat5 reps/L/R (10RM) for 6 min5 reps/L/R (10RM) for 8 min5 reps/L/R (10RM) for 10 min5 reps/L/R (10RM) for 12 min5 reps/L/R
(10RM) for 14 min

5 reps/L/R (10RM) for 15 min
B2One Arm Dumbbell Overhead Press5 reps/L/R (10RM) for 6 min5 reps/L/R (10RM) for 8 min5 reps/L/R (10RM) for 10 min5 reps/L/R (10RM) for 12 min5 reps/L/R
(10RM) for 14 min

5 reps/L/R (10RM) for 15 min
CDumbbell complex*3×6/

excercise

3×8/

excercise

3×6/

excercise**

3×8/

excercise**

3×6/

excercise***

3×8/

excercise***

dReverse suspension row100 as soon as possible100 as soon as possible100 as soon as possible100 as soon as possible100 as soon as possible100 as soon as possible

*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good morning
**add 5-10lb to weight used the week before
***add 5-10lb to weight used the week before

Abs wheel rollout 1109
Per Bernal / M+F Magazine

Per Bernal

Cardio workout 1

Start with a general cardiovascular warm-up of 5-10 minutes, followed by dynamic exercises of 5-10 minutes (skipping stretches and variations).

Then set a treadmill to the maximum incline and at a speed that allows you to sprint for 30 seconds. Place a mat next to your treadmill with an exercise ball, a 50-pound dumbbell and an ab wheel.

  • Perform a 30 second hill sprint and gently step off the treadmill (run it).
  • Perform the 30-second elbow plank on the exercise ball.
  • Perform another 30 second hill sprint.
  • Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
  • Perform another 30 second hill sprint.
  • Perform 30 ab wheel rollouts from your knees.

Repeat this total sequence 8-10 times.

End with a general cardiovascular cool-down of 5-10 minutes.

Cardio Workout 2

Start with a general cardiovascular warm-up of 5-10 minutes, followed by dynamic exercises of 5-10 minutes (skipping stretches and variations).

Then set a treadmill to the maximum incline and at a speed that allows you to sprint for 60 seconds.

  • Perform a 60 second hill sprint and gently step off the treadmill (keep it running).
  • Perform 20 kneeling high cable crunches.
  • Run a burp bag with the heaviest dumbbells you can find. Walk as far as you can before putting the dumbbells down.
  • Perform another 60 second hill sprint.
  • Perform 20 lateral medicine ball throws per side.
  • Perform another farmer’s carry as described above.

Repeat this total sequence 6-8 times.

End with a general cardiovascular cool-down of 5-10 minutes.

Losing fat and lowering your body fat percentage is not such an easy task. You need a great support team to keep you on track. Make sure you get enough sleep each night to ensure you can recover properly between workouts – shoot 7-9 hours a night. Drink plenty of water throughout the day and prepare healthy snacks in case you’re out and about feeling hungry. Remember that diet plays a bigger role in fat loss than high-intensity workouts. I’ll finish by restating a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not the body you currently have.”

The 6 Week Fat Loss Workouts

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