Fat Burning Workout Plan - Keep Those Pounds Away In The Long Run!

Almost every single fat burning workout plan that I have seen makes you lose a few pounds overnight, but they fail to keep them off for good. You would probably gain back the weight you've lost in a few days.

This is because such workout plans want you to believe in such overnight miracles, to purchase other fast weight loss programs, until you find something that works. Trust me, the only thing that works is pure hard work.

No one wants to hear that right? Every single one of us would want something quick and easy, but we will only be disappointed if we were to follow such diet fads.

So let's take a look at the various fat burning workout plans that I have created for you. Now, bear in mind that for you to burn fat effectively, you need to push your metabolism into overdrive so that you continue to burn calories during and after your workout. To achieve this:

  • Do lesser, but more intensive repetitions

  • Take shorter breaks

Example Of A Fat Burning Workout Plan

Now, remember that this is simply and example, and what you see here might not work best for you, simply because we are all different, unique individuals. Furthermore, there are a lot of factors, for example, your current fitness levels, what fitness goal you're aiming for, your time restrictions, the list goes on. There are a lot of variables that set everyone apart. I have written about how you can understand exercise plans to lose weight better.

It's quite a long read, but worth your time, trust me. I also explain why my book, Burn Fat Fast is your best solution to losing weight as it looks at every aspect of your health and how you can plan for your own success.

Fat burning workout plan for Monday - Lower body exercises

You can choose to do any aerobic exercise to warm up. You might want to jog on the spot, do jumping jacks, or dance. What is important is that you warm up until you start to pant slightly.

After that, be sure to do some stretches for your entire body. You can start with arm stretches, then go on to leg stretches.

  • 4 repetitions of lunges - 4 for each leg, 8 repetitions in total
  • 15 seconds rest
  • 15 seconds rest
  • 15 seconds rest
  • 15 seconds rest

Then I repeat the entire process again! :D

  • 4 repetitions of lunges
  • 15 seconds rest
  • 4 repetitions of squats
  • 15 seconds rest
  • 4 repetitions of squat thrusts
  • 15 seconds rest
  • 4 repetitions of calf raises
  • 15 seconds rest
  • 30 seconds of wall squat
  • 15 seconds rest

At this point, ask yourself how you feel. You should be breathing quite heavily, and that is great! It means that your metabolism is in top gear, going into overdrive and burning calories in your body. If you feel too much pain, stop, walk around and take a break. However, should the pain persists, see a doctor immediately.

However, if you feel good, you should repeat the entire process above a second time. If you did it at a slow pace, you will have taken about 15 minutes. There is nothing wrong with that. As your strength improves, you can add more exercises to the line up.

Also notice that I chose three exercises, and repeated them! This is what you can do. Or, you can choose other workouts from my leg workouts, and add them in as you like. Spice up your routine.

Fat burning workout plan for Wednesday - Upper body exercises

For your fat burning workout plan on Wednesday, we aim to target your upper body. Therefore, if you choose to select your own exercises, make sure that there is a balance of chest exercises, arm exercises as well as abdominal workouts.

Chest exercises

  • 15 seconds rest
  • 15 seconds rest
  • 15 seconds rest

Abdominal exercises

  • 15 seconds rest
  • 15 seconds rest
  • 15 seconds rest

Arm Workouts

  • 15 seconds rest
  • 4 repetitions of bicep curls - 4 for each hand, 8 repetitions in total
  • 15 seconds rest
  • 4 repetitions of dips
  • 15 seconds rest

Yeap, if you are feeling great after this fat burning workout plan for Wednesday, you can repeat the entire process again! Remember, if you cannot carry on at any point of time, you can stop, stretch and cool down.

Never, ever forget your warming up, stretching and cooling down. They are extremely important!

Fat burning workout plan for Friday - aerobic exercises

Friday shall be the day for your aerobic workouts in your fat burning workout plan! It is quite direct, so do not worry. You may choose one of the following:

  • 15 minutes of jogging

If you are new and starting out, you can start with brisk walking. As your stamina improves, you can attempt to do more strenuous types of activity like jogging, even running!

  • Engage in 15 minutes of dance

Pop in your favourite audio CD or cassette and start dancing to the tunes. Remember to add in moves like jumping, twisting and other motions to increase the impact of your aerobic exercise.

  • Groove to an aerobics CD

You might have heard of fitness videos by experts like Denise Austin, Kathy Smith and Nell McAndrew. They might be fun, especially when you are stumped about dancing (or completely hate dancing) or simply dislike the boredom of jogging.

I have a CD called "Peak Energy" by Nell McAndrew. It's amazing for working out. The moves are strictly for a no-nonsense fat burning workout plan. However, I would say that you might need some time before you can complete the entire workout yourself.

Now, I have discussed three different types of aerobic exercises. You can choose to do other kinds of activities. As long as you are working up a good sweat, your heart is pumping fast, you are on the right track.

Final Words From Azri

You now have one fat burning workout plan that you can follow. You can even create your own by following the structure that I have laid out above. Make your exercise more interesting by substituting the workouts with other exercises.

Challenge yourself by increasing the number of repetitions but keeping the rest time constantly. For example, attempting 7 repetitions, but still resting for 15 seconds before your next exercise.

The reason why I chose 4 is because, if you are new, it will be doable for you. Should you find it too easy, by all means increase the number of repetitions, but do so slowly. Do not overwork yourself too much, too quickly. You will injure yourself.

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