Here's a 7 day workout program to help you burn fat and gain muscle. You will do fat burning exercises in short workouts to get maximum results in minimum time.
You should be taking time to plan and prepare your fitness and fat loss nutrition and exercise program for the rest of the week. But if you haven't, here is a 7 day workout program to help you burn fat.
You should also be on your way out to the grocery store to shop and prepare for your meals for the next 7 days, and planning your next 7 days of fitness according to these guidelines.
Monday
Do a strength and interval cardio workout, of course.
Do a bodyweight warmup to start.
Then superset a single leg exercise, like split squats, and dumbell chest presses. Do 3 sets of 8.
Then superset stability ball leg curls with dumbell rows. Do 3 sets of 12.
Finish the workout with interval cardio. It only takes 20 minutes to burn fat.
Tuesday
Get 30 minutes of enjoyable exercise. It could be traditional cardio, running errands, housework, manual labor, or your favorite sport. Just make sure to be active everyday. Finish your activity with some sort of relaxation techniques. It could be deep breathing, some easy yoga postures, or some visualization methods. Whatever you do, give yourself a few extra minutes to relax and remove the stress of your workday.
Wednesday
Do another strength and interval cardio workout - very similar to Monday's workout. Sandwich your workout between two high-protein snacks to give your muscles the nutrients they need to recover and re-build.
Thursday
30 minutes of activity. Review your vegetable intake. You should be getting at least 5 servings per day, but try to get up to 8 or even 10 servings per day. Focus on leafy, green vegetables.
Friday
Your final workout of the week.
Bodyweight training is hot right now, and it's quickly becoming the (busy) people's choice as the training method to help them get the lean, sleek, sexy physique that they've always wanted. Plus, at this time of the year, you'll probably want to spend less and less time in the gym, and more time outdoors.
So do only bodyweight exercises today.
Start with a superset of bulgarian split squats and chinups.
The second superset can be pushups and forward lunges.
If you want, for fun, do some biceps and triceps exercises to finish off.
Then do interval cardio for 20 minutes.
Saturday
30 minutes of activity. Connect with your social support group. And call another friend and invite them to get committed to losing fat and improving their health. Help them out and compare solutions to the obstacles that prevent you from eating properly or exercising.
Sunday
30 minutes of activity followed by your weekly plan, shop, and prepare routine. Review your nutrition and make sure that you are keeping all sources of trans-fats out of your diet. Get rid of all the snack foods that contain trans-fats and other ingredients that you can't pronounce. Focus on fresh produce, and minimize the pre-packaged foods on your list.
Enjoy your strength and cardio intervals for the 7 day fat burning workout program.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked fat burning workout program have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Use the daily workout programs to help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight programs for fat losshelp you lose fat without any equipment at all.
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