This workout will focus on both building muscles and losing body fat. This workout will consist of cardio (including High Intensity Interval Training also known as HIIT), weight lifting and some plyometric exercises for explosive strength. The weight exercises consist of only 5 repetitions. When lifting weights the ideal range of repetitions to create muscle definition without looking like a bulky body builder is 5 to 8 repetitions (except for kettle bell swings). In this workout all the weight exercises consist of 5 repetitions to accommodate for beginners. When you progress a bit you can increase this to 8 repetitions but you should always lift in the range of 5 to 8 repetitions to prevent getting that puffy look.
This routine is not too difficult but is also tough at the same time. Before you start this exercise routine (or any other exercise), do check with your doctor or physician first.
Here's an overview of the workout:
Day 1: Total body workout with weights
Day 2: Slow steady cardio
Day 3: HIIT/Cardio
Day 4: Rest
Day 5: Bodyweight exercises
Day 6: Rest
Day 7: Game day (if you practice a sport) or take a walk in the park/beach etc. if you do not practice any sport.
For every exercise, choose a weight with which you can do the number of repetitions mentioned. When the exercise becomes easy with a certain weight, increase weight and not the number of repetitions.
Day 1:
Dumbbell chest press, 5 sets of 5 repetitions (lie flat on your back on a bench or swiss ball)
Dumbbell lunge, 5 sets of 5 repetitions
Seated dumbbell overhead shoulder press, 5 sets of 5 repetitions
Dumbbell side lunge, 5 sets of 5 repetitions
Dumbbell squats, 5 sets of 5 repetitions
Kettle bell swings, 5 sets of 10 repetitions
Day 2:
Run or jog (not too slow not too fast) for 20 to 30 minutes. The idea is not to get too intensive here. This wil help you to recover from muscle aches of the intense workout of day 1 by stimulating blood circulation. It will also help you develop endurance.
Day 3:
On this day you will do HIIT followed by slow steady cardio. HIIT will release fat stored in your body and the slow steady cardio will burn it. This is very effective to make your abs (and other muscles) show and get that ripped muscular look.
HIIT will be done in a Tabata protocol. Tabata protocol means that you do an exercise for 20 seconds as hard as you can and then rest for 10 seconds and repeat this for a total of 8 rounds.
Here's an example with kettle bell swings (kettle bell swings are a great way to train your whole body and especially your core).
Round 1: do kettle bell swings for 20 seconds and rest 10 seconds.
Round 2: do kettle bell swings for 20 seconds and rest 10 seconds.
etc.
etc.
Round 7: do kettle bell swings for 20 seconds and rest 10 seconds.
Round 8: do kettle bell swings for 20 seconds and rest 10 seconds.
This is a total of 4 minutes.
After this Tabata exercise you do slow steady cardio (jog or run slowly) for 26 minutes.
Total workout time is 30 minutes. That's it for day 3, this is more than enough.
Day 4:
REST. REST. REST. You really need this.
Day 5:
Push ups, 5 sets of 5 repetitions
Mountain climbers, 5 sets of 5 repetitions per leg (10 repetitions total)
Bodyweight squats, 5 sets of 5 repetitions
Box jump, 5 sets of 5 repetitions
Burpees, 5 sets of 5 repetitions
Run or jog, 20 minutes (this helps to burn fat after the body weight exercises release the fat)
Day 6:
REST. REST. REST. You really need this.
Day 7:
Game day if you practice a sport like football/soccer or whatever. If you don't practice any sport, you can choose to take a walk in the park or on the beach etc.
Good luck training and getting in the best shape of your life.
Please leave a comment below if you have any questions or remarks
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