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Fat Burning Training with Saving of Muscle Mass

By Dmitri Gerasimenko

Experience
Beginner (1-2 years)
Time
81 minutes/day | 6 days/week
Good for
Athletic Performance, Fat Loss, Increase Stamina, Lose Weight, Tone Body
Equipment
Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

The main think of this workout is have to stay in needed heart rate zone. 

Fat burning zone. 60%- 80% of your MAX heart rate.

MAX Heart Rate = 220 - your AGE

exp: Age is 30 year old. 

Max heart Rate = 220 - 30 = 190 beats per min

60% of Max heart rate = 114 bpm

80% of Max Heart rate = 152 bpm

Have to stay inside this zone (from 114 - 152) while training for Burning Fat.

The workout contains 4 Laps, 15 min each

Need to train different muscle group one by one. 1 min each group (staying inside Heart rate zone), then 30 sec break and next group. At the end any cardio you want for 6 min. This is ONE Lap

Example: Abs 1 min - 30sec rest - Legs 1 min - 30 sec rest - Chest 1 min - 30 sec rest - Back 1 min - 30 sec rest - Shoulders 1 min - 30 sec rest - Arms 1 min - Cardio 6 min    

This is only One Lap!

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Day 1

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No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day

Crunches▶
1. Crunches
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
2. Barbell Squat
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3. Chest Dips
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4. Bent Over Barbell Row
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
5. Standing Barbell Military Press (AKA Overhead Press)
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Seated Alternating Dumbbell Biceps Curl▶
6. Seated Alternating Dumbbell Biceps Curl
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises

Day 2

Scroll to top

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day

Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
1. Bicycle Crunch
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2. 45 Degree Leg Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Cable Chest Press demonstrationPlay Cable Chest Press demonstration
3. Cable Chest Press
3 - 5 sets, 60 reps, (rest 30s)
Show Alternative Exercises
Banded Machine T-Bar Row demonstrationPlay Banded Machine T-Bar Row demonstration
4. Banded Machine T-Bar Row
3 - 5 sets, 60 reps, (rest 30s)
Show Alternative Exercises
Seated Machine Shoulder (Military) Press▶
5. Seated Machine Shoulder (Military) Press
3 - 5 sets, 60 reps, (rest 30s)
Show Alternative Exercises
Lying Close-Grip Barbell Triceps Extension Behind The Head demonstrationPlay Lying Close-Grip Barbell Triceps Extension Behind The Head demonstration
6. Lying Close-Grip Barbell Triceps Extension Behind The Head
3 - 5 sets, 60 reps, (rest 30s)
Show Alternative Exercises

Day 3

Scroll to top

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day

Ab Crunch Machine demonstrationPlay Ab Crunch Machine demonstration
1. Ab Crunch Machine
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Sled 45 Degree Calf Press▶
2. Sled 45 Degree Calf Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Cable Chest Press demonstrationPlay Cable Chest Press demonstration
3. Cable Chest Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Banded Upright Row demonstrationPlay Banded Upright Row demonstration
4. Banded Upright Row
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Seated Machine Shoulder (Military) Press▶
5. Seated Machine Shoulder (Military) Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Alternate Seated Hammer Curl▶
6. Alternate Seated Hammer Curl
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises

Day 4

Scroll to top

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day

Barbell Rollout demonstrationPlay Barbell Rollout demonstration
1. Barbell Rollout
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
2. Standing Alternating Dumbbell Shoulder Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3. Close-Grip Bench Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4. Bent Over Barbell Row
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Alternate Dumbbell Flys demonstrationPlay Alternate Dumbbell Flys demonstration
5. Alternate Dumbbell Flys
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Alternate Bent Over Dumbbell Kickback demonstrationPlay Alternate Bent Over Dumbbell Kickback demonstration
6. Alternate Bent Over Dumbbell Kickback
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises

Day 5

Scroll to top

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for ever exercise

Crunches▶
1. Crunches
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
1 Leg Pushup demonstrationPlay 1 Leg Pushup demonstration
2. 1 Leg Pushup
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Lying Decline Cable Chest Press▶
3. Lying Decline Cable Chest Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4. Bent Over Two-Dumbbell Row
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
5. Seated Barbell Military Press
3 - 5 sets, 60s, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
6. Chin-up
3 - 5 sets, 60s, (rest 30s)

Show Alternative Exercises

Day 6

Scroll to top

No matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day

Decline Bench Knee Raise demonstrationPlay Decline Bench Knee Raise demonstration
1. Decline Bench Knee Raise
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2. Bodyweight Jump Squat
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3. Barbell Bench Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Wide-Grip Pulldown Behind The Neck demonstrationPlay Wide-Grip Pulldown Behind The Neck demonstration
4. Wide-Grip Pulldown Behind The Neck
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Seated Behind The Neck Press▶
5. Seated Behind The Neck Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
French Press demonstrationPlay French Press demonstration
6. French Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises

Date Created: 12/14/2018, UTC


Last Updated: 5/28/2021, UTC

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