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Full Body Superset Calorie Burner

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
68 minutes/day
Good for
Fat Loss, Lose Weight
Equipment
Barbell, Bodyweight, Crossover Cable Machine, Pull up bar, Squat Rack, Suspension (TRX)
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

One of the biggest obstacles of loosing weight (besides not having a healthy behavior) is adaptation. 

This time you are going to move your all body at the same time to increase energy expenditure and make your workout be more effective on your way to loose weight.

High intensity workouts are very important to trigger some responses and adaptation in several systems of the body that otherwise it wouldn't be possible. Hormonal, nervous, muscle and circulatory system demands will be high in this endurance strength metabolic workout. 

Like achieving most objectives and develop capacities, weight loss is linked to several different stages of workouts, each one with a different goal but all pointing in the some direction: raise your BMR (basal metabolic rate) by increasing muscle fibers so even when you are sleeping you are burning more calories then usually. With muscle vascularization you can better metabolize your fat. 

Here is a example of a workout to help you loose weight.

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Circuit
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
3 sets, 15 reps, (rest 60s)
With Resistance Band Assisted if necessary.
Show Alternative Exercises
Circuit
Suspension Side Lunge demonstrationPlay Suspension Side Lunge demonstration
3 sets, 15 reps, (rest 60s)
Each side with no rest between.
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Suspension Push-up demonstrationPlay Suspension Push-up demonstration
3 sets, 15 reps, (rest 60s)
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Circuit
Nordic Hamstring Curl (Bodyweight) demonstrationPlay Nordic Hamstring Curl (Bodyweight) demonstration
3 sets, 15 reps, (rest 60s)
With Resistance Band Assisted if necessary. Add weight if possible.
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Suspension Inverted Shoulder Press demonstrationPlay Suspension Inverted Shoulder Press demonstration
3 sets, 15 reps, (rest 60s)
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Circuit
Barbell Rear Lunge demonstrationPlay Barbell Rear Lunge demonstration
3 sets, 15 reps, (rest 60s)
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Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3 sets, 15 reps, (rest 60s)
On top of Bosu. Each side with no rest between.
Show Alternative Exercises
Circuit
Single Leg Snatch Grip Barbell Romanian Deadlift
3 sets, 15 reps, (rest 60s)
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Abdominal Pendulum demonstrationPlay Abdominal Pendulum demonstration
3 sets, 15 reps, (rest 60s)
Each side with no rest between.
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Date Created: 2/25/2019, EST


Last Updated: 7/12/2021, EDT

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