Introduction

Are you looking to burn body fat and get in shape? This 3-day full body fat loss workout can help you get there. We have broken down each day into four sections focused on each body part: legs, chest, back and arms. This workout is designed to be done with either dumbbells for weight or just bodyweight if you don’t have access to weights.

Day 1: Legs

Leg Extension: 5 sets of 12-15 reps

Squats: 5 sets of 10-12 reps

Lunges: 5 sets of 8-10 reps each leg

Calf Raises: 5 sets of 20 reps

Day 2: Chest

Bench Press: 5 sets of 10-12 reps

Push Ups: 5 sets of 8-10 reps

Incline Flys: 5 sets of 8-10 reps

Dumbbell Pullovers: 5 sets of 10-12 reps

Day 3: Back

Lat Pull Downs: 5 sets of 10-12 reps

Seated Rows: 5 sets of 10-12 reps

Bent Over Rows: 5 sets of 8-10 reps

Rear Delt Flys: 5 sets of 12-15 reps

Day 4: Arms

Bicep Curls: 5 sets of 8-10 reps

Tricep Extensions: 5 sets of 8-10 reps

Hammer Curls: 5 sets of 10-12 reps

Tricep Pushdowns: 5 sets of 12-15 reps

FAQ

Q: What is this 3-day full body fat loss workout?

A: This workout is designed to target each body part in a 3-day period, focusing on legs, chest, back and arms. It is designed to be done with either dumbbells for weight or just body weight if you don’t have access to weights.

Q: What if I can’t finish the sets?

A: Everyone’s fitness level is different. If you are unable to finish all of the sets in one workout, rest as needed and continue onto the next set. Slowly increase the amount of reps as you become stronger.

Q: How long should I wait in between sets?

A: It depends on which muscle you are working. Generally, you should rest between 30 seconds and 2 minutes between sets. Short rest periods will keep the intensity of your workout up, while longer rest periods will give you time to recover.

What is the recommended number of repetitions per exercise?

The recommended number of repetitions per exercise can vary depending on the fitness level and goals of the individual. Generally, 10-15 repetitions is a good starting point for those with general fitness goals. However, for those with more specific muscle-building goals, fewer repetitions (8-12) with heavier weights are typically recommended.

What type of rest should I take between each exercise?

The amount of rest you should take depends on the specific goals of your workout. Generally, as a beginner, you should allow yourself at least 30-60 seconds of rest between exercises. As you become more experienced, you can decrease the rest time to 15-30 seconds between sets.

How should I adjust my diet for maximum fat burning?

The best way to adjust your diet for maximum fat burning is to focus on eating a balanced diet rich in healthy fats, lean proteins, and whole grains. Aim to include lots of fruits, vegetables, nuts, and seeds. Additionally, make sure to stay hydrated by drinking plenty of water throughout the day. Lastly, be sure to get adequate rest, as sleep deprivation can impair fat burning mechanisms and hinder weight loss.

How long is each workout session typically?

Workout sessions can vary depending on the type of program and the level of the individual. Generally speaking, individual sessions can last anywhere from 30 minutes to an hour or more. Group classes may last longer than individual workouts, depending on the type of class.

Should I incorporate cardio into my fat loss workout?

Yes, absolutely. Incorporating cardio into your fat loss workout will help you burn more calories and increase the intensity of your workout, which helps to further boost your weight-loss efforts. Additionally, cardio can help to improve your cardiovascular health, reduce stress and strengthen your heart.

What are some of the health benefits of this full-body fat loss workout?

This full-body fat loss workout can help improve overall health and fitness levels by strengthening muscles, improving cardiovascular endurance, increasing flexibility and range of motion, burning calories and fat, and improving balance and coordination. It can also help reduce stress levels, reduce the risk of developing chronic diseases, and improve mental health and wellbeing.

What type of exercises should I include in my 3-day full body fat loss workout?

For a 3-day full body fat loss workout, you should focus on multi-joint compound exercises that recruit multiple muscle groups, such as squats, lunges, deadlifts, presses, bent-over rows, chin-ups and pull-ups. You could also include some single-joint exercises such as chest flyes, bicep curls, tricep extensions and calf raises. Additionally, you can add in some HIIT and cardio to give the workout an extra boost of intensity and help increase fat burning.