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Fat-Burning Workout Routine for a Beach Body

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

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  • 5 days

  • 21

  • Yes

Beach Body
Beach Body

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. 

Routine

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Workout 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 21

Back Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
4
Rest
60 sec
Exercise 2 of 21

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
5
Reps
4
Rest
--
Exercise 3 of 21

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
8
Reps
20 sec on
Rest
10 sec
Perform as Tabata intervals: 20 seconds on, 10 seconds off, 8 times)
Exercise 5 of 21

Inverted Row

Equipment
Barbell, Squat Rack
Sets
3
Reps
10
Rest
30 sec

Workout 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 21

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
--
Reps
30 sec on
Rest
30 sec
Exercise 11 of 21

Bodyweight Jump Squat

Equipment
No Equipment
Sets
--
Reps
30 sec on
Rest
30 sec
Exercise 12 of 21

Stability Ball Body Saw

Equipment
Sets
--
Reps
30 sec on
Rest
30 sec
Perform circuit 1A-1F 4 more times, resting 90 sec between each circuit.

Workout 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 21

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
10,9,8,7
Rest
--
Exercise 14 of 21

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
10,9,8,7
Rest
4 min
Absolutely no rest between 1A and 1B. After the first round through the superset, rest four minutes. Repeat for one more round.
Exercise 15 of 21

Chinup

Equipment
Pullup Bar
Sets
4
Reps
12,10,8,6
Rest
--
Equipment
Barbell, Bench
Sets
4
Reps
12,10,8,6
Rest
--
Absolutely no rest between 2A and 2B.
Exercise 18 of 21

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
10
Rest
--
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