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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!

Show More


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
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Show Alternative Exercises
Seated Alternating Dumbbell Biceps Curl
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises

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
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Cable Chest Press demonstrationPlay Cable Chest Press demonstration
3 - 5 sets, 60 reps, (rest 30s)
Show Alternative Exercises
Banded Machine T-Bar Row demonstrationPlay Banded Machine T-Bar Row demonstration
3 - 5 sets, 60 reps, (rest 30s)
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
3 - 5 sets, 60 reps, (rest 30s)
Show Alternative Exercises
Show Alternative Exercises

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

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

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
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
1 Leg Pushup demonstrationPlay 1 Leg Pushup demonstration
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
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
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
3 - 5 sets, 60s, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3 - 5 sets, 60s, (rest 30s)

Show Alternative Exercises

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
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Wide-Grip Pulldown Behind The Neck demonstrationPlay Wide-Grip Pulldown Behind The Neck demonstration
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
Seated Behind The Neck Press
3 - 5 sets, 60s, (rest 30s)
Show Alternative Exercises
French Press demonstrationPlay French Press demonstration
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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