Workout Routines

Fat-Burning Workout Routine for a Beach Body

Build a lean, shredded physique in no time with these five beach body workouts.

Beach Body
Duration 5 days
Exercises 21
Equipment Yes

Forget that it’s almost August—there’s still plenty of time to get ripped in time to enjoy the beach weather. If you’ve been working hard in the gym all year and are still not seeing the definition you want for the summer, it’s time to transform your routine into something that’s specifically designed to amp your metabolism and speed up your fat loss.

Here are five workouts built to get you lean quickly. Unlike typical strength or bodybuilding programs, these workouts combine intensity, volume, and cardio to burn more calories, explode your metabolism, and preserve your muscle. Each workout also focuses on a different element of fitness while still staying maximized for fat loss.

To drop the excess fat that’s covering your muscles, add one of these workouts to your routine so that you get an additional workout per week and substitute one or two of your current daily routines with ours. That will create the stimulus you need to ramp up your leaning phase. 

Notes:

For workout 2, perform the circuit 5 times, resting 90 seconds at the end of each circuit. Each exercise should be performed 30 seconds on, 30 seconds off. 

Workout 1

Exercise 1A

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
5 sets
4 reps
60 sec rest

Exercise 1B

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
4 reps
-- rest

Exercise 2

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
8 sets
20 sec on reps
10 sec rest
Perform as Tabata intervals: 20 seconds on, 10 seconds off, 8 times)

Exercise 3A

Tall-Kneeling Kettlebell Overhead Press
exercise image placeholder
3 sets
10 reps
30 sec rest

Exercise 3B

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
3 sets
10 reps
30 sec rest

Exercise 3C

Ab Wheel Rollout
ab-wheel-rollout-bsn-mass-gainsj thumbnail
3 sets
10 reps
-- rest

Workout 2

Exercise 1A

Goblet Squat You'll need: Dumbbells How to
Goblet Squat thumbnail
-- sets
30 sec on reps
30 sec rest

Exercise 1B

Chest-Supported Dumbbell Row
exercise image placeholder
-- sets
30 sec on reps
30 sec rest

Exercise 1C

Kettlebell Push Press
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-- sets
30 sec on reps
30 sec rest

Exercise 1D

Double Kettlebell Swing
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-- sets
30 sec on reps
30 sec rest

Exercise 1E

Bodyweight Jump Squat You'll need: No Equipment How to
Bodyweight Jump Squat thumbnail
-- sets
30 sec on reps
30 sec rest

Exercise 1F

Stability Ball Body Saw
exercise image placeholder
-- sets
30 sec on reps
30 sec rest
Perform circuit 1A-1F 4 more times, resting 90 sec between each circuit.

Workout 3

Exercise 1A

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
4 sets
10,9,8,7 reps
-- rest

Exercise 1B

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
4 sets
10,9,8,7 reps
4 min rest
Absolutely no rest between 1A and 1B. After the first round through the superset, rest four minutes. Repeat for one more round.

Exercise 2A

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
4 sets
12,10,8,6 reps
-- rest

Exercise 2B

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
4 sets
12,10,8,6 reps
-- rest
Absolutely no rest between 2A and 2B.

Exercise 3A

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
3 sets
10 reps
30 sec rest

Exercise 3B

Romanian Deadlift
exercise image placeholder
3 sets
10 reps
-- rest
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