Workout Routines

Lose Fat in 6 Weeks with this Workout Routine

Follow this workout plan if your goal is to lose weight and get a more sculpted, leaner body.

Lose Fat in 6 Weeks with this Workout Routine
Patrik Giardino / Getty

Any successful fat loss 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 best paired with a nutritional plan of attack that’s filled with healthy, real foods (no processed, fast food crap), which leaves you in a slight calorie deficit.

Enter the 6-Week Fat Blast.

To maximally reduce your body fat percent, you’re going to 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 pick up a single weight or run a single step. But in order to build muscle, increase muscular strength and cardiovascular fitness, you’re going to have to hit the gym. So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off.

Over the 6-weeks, your program will look like this:

Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

Rest

Full body 
Workout A

Cardio
Workout 1

Full body
Workout B

Rest

Full body
Workout A

Cardio
Workout 2

2

Rest

Full body
Workout B

Cardio
Workout 1

Full body
Workout A

Rest

Full body
Workout B

Cardio
Workout 2

3

Rest

Full body
Workout A

Cardio
Workout 1

Full body
Workout B

Rest

Full body
Workout A

Cardio
Workout 2

4

Rest

Full body
Workout B

Cardio
Workout 1

Full body
Workout A

Rest

Full body
Workout B

Cardio
Workout 2

5

Rest

Full body
Workout A

Cardio 
Workout 1

Full body
Workout B

Rest

Full body
Workout A

Cardio
Workout 2

6

Rest

Full body
Workout B

Cardio
Workout 1

Full body
Workout A

Rest

Full body
Workout B

Cardio
Workout 2

See next page for Workout A: Full Body >> 

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