Welcome to your second week of Fast Fitness workouts for fat loss! With this program, you’ll be able to reap the benefits of working out without spending a long time in the gym. Each workout session is designed to be just 20-30 minutes. Let’s get going.
Monday: Interval Training
Interval training is an efficient way to burn fat and get fit quickly. Start by warming up for 10 minutes with either jogging, jumping rope, or a moderate-intensity exercise. Then, do three to five sets of high-intensity exercises with short rest periods in between. Examples of exercises include sprints, burpees, mountain climbers, and jumping jacks. Take 30-60 seconds rest in between sets. After you’ve completed all the sets, cool down by doing a moderate-paced activity for 5 minutes before ending your workout.
Circuits use a combination of different exercises that work different muscle groups. Start with a 10 minute warm-up. Then, put together a circuit of 8-10 exercises. Examples include squats, lunges, push-ups, planks, and mountain climbers. Do each exercise for 30 seconds and take a 10 second break in between. After 8-10 exercises, finish with a 5 minute cool down.
On Wednesday, focus on aerobic exercises to really increase your heart rate and burn fat. Start by warming up for 10 minutes and then do 30 minutes of steady-state aerobic exercise like jogging, cycling, rowing or swimming. Finish with a 5 minute cool down.
Thursday is for lifting weights and including strength training into your routine. Begin with a 10 minute warm-up and then focus on different upper and lower body exercises. Examples are squats, lunges, shoulder press, tricep dips, chest press, push-ups, and back rows. Do 4-5 sets of 10 reps each with 30-60 seconds rest in between. Finish with a 5 Minute cool down.
On Fridays, focus on core exercises. Start by warming up for 10 minutes and then focus on core exercises like planks, crunches, side planks, Russian twists, and leg lifts. Do each exercise for 20-30 seconds and then move on to the next one. Finish with a 5 minute cool down.
Saturday & Sunday: Rest Days
Take two days to rest and recover. Do some light stretching or a 20 minute walk to stay active, but take it easy these two days!
Q: Will this program help me lose fat quickly?
A: Yes if you follow our program, you will likely experience fat loss. Every person is different and results may vary, but this program can help you make progress with your health and fitness goals.
Q: How much time should I be spending in the gym each day?
A: Each workout should take between 20-30 minutes. This includes warm up and cool down.
Q: How often should I do each workout routine?
A: You should do each workout routine twice a week with a rest day in between. Try to leave two days of rest at the end of the week.
Q: What other tips do you have for achieving fat loss?
A: Regular exercise and healthy eating are key to reducing fat. Try to make healthy food choices and focus on portion control. Drink plenty of water and make sure to get enough sleep each night as well.