If you’re looking for a simple, effective way to torch a few extra calories and get yourself into shape, then you’ve come to the right place. This 3 Day Fat-Burning Workout Routine is designed to help you burn fat, build strength, and improve your overall fitness.

Here’s What You Need

The following items are recommended to get the most out of the 3 Day Fat-Burning Workout Routine.

• Comfortable, supportive clothing


• A pair of shoes for high-impact exercise (running, jumping, etc.)


• A jump rope


• A mix of weights (dumbbells, barbells, kettlebells)


• A gym membership (if available)


• A mat or cushion for floor exercises

This 3 day fat-burning workout routine is designed with three simple yet effective workouts. Each day, complete each workout in order and take rest days as needed.

Day 1: HIIT Cardio & Core

• Warm up: Jump rope for 5 minutes


• HIIT cardio: 30 minutes of running, jogging, sprinting, or jump roping


• Core: 150 total crunches, 25 reps of each exercise: Bicycle crunches, Russian twists, sit ups, reverse crunches, and plank.


• Cool down: Stretching for 5-10 minutes

Day 2: Strength Training & HIIT Cardio

• Warm up: Jump rope for 5 minutes


• Strength training: Choose 1 exercise for each muscle group (upper body, lower body, core, back) and complete 3 sets of 10 reps each.


• HIIT cardio: 30 minutes of running, jogging, sprinting, or jump roping


• Cool down: Stretching for 5-10 minutes

Day 3: Plyometrics & Core

• Warm up: Jump rope for 5 minutes


• Plyometrics: Choose 4-6 plyometric exercises of your choice and complete 3 sets of 10 reps each.


• Core: 150 total crunches, 25 reps of each exercise: Bicycle crunches, Russian twists, sit ups, reverse crunches, and plank.


• Cool down: Stretching for 5-10 minutes

FAQ

Q: How often should I do this workout routine?

A: This workout routine is designed for a 3 day period. However, you can keep doing the same routine for as long as you’d like. If you choose to take a break, we recommend waiting for at least a few days before beginning again.

Q: Do I need to buy any special equipment?

A: No, you do not need to purchase any special equipment. All you need are clothes that are comfortable to exercise in and a pair of shoes designed for high-impact activities, such as running or jumping.

Q: Can I do this routine at home?

A: Yes, you can do this routine at home. However, we recommend joining a gym if possible, as it will provide you with more equipment and options for varying your routine.

Q: How can I modify this routine?

A: You can modify this routine by adjusting the type of exercise, the duration and intensity of the exercises, and the rest periods in between. However, it is important to keep the same overall structure of the routine and strive to complete the same amount of work as listed above.

What are the specific exercises included in the 3 day fat-burning workout routine?

The specific exercises included in the 3 day fat-burning workout routine are:

Day 1:

1. Bodyweight Squats

2. Push-Ups

3. Lunges

4. Burpees

5. Mountain Climbers

Day 2:

1. Reverse Lunges

2. Step-Ups

3. Plank

4. Squat Jumps

5. Squat Thrusters

Day 3:

1. Jump Rope

2. Reverse Crunch

3. High Knees

4. Russian Twist

5. Glute Bridge

How long should each workout session take?

The length of each workout session depends on the type of exercise, your fitness goals, and personal preferences. Typically, a good workout session should last somewhere between 30 minutes to an hour. However, if you need a more intense workout, you can extend the session to up to two hours. Just make sure you listen to your body and don’t exhaust yourself beyond your limits.

How much rest should I take between each workout day?

The amount of rest you should take between each workout day depends on the intensity and type of exercise you are doing. Generally, it’s recommended that you rest for at least one to two days between each workout session to allow your body to recover and repair. However, some people may choose to do more frequent, lighter workouts that don’t require as much rest. It’s important to listen to your body and adjust your training schedule as needed.

How can I adjust my nutrition plan to best complement this 3 day fat-burning workout routine?

In order to complement a 3 day fat-burning workout routine, it is important to make sure that the nutrition plan is tailored to support fat loss goals. Generally, the plan should be centered around whole, nutrient-dense foods with a focus on protein, fiber-rich carbohydrates, healthy fats, and plenty of hydrating fluids. Additionally, the plan should be balanced between each meal and snack, with smaller, more frequent meals throughout the day to keep energy levels high. A great way to get started is to track calorie and macronutrient intake with a calorie tracking app. Finally, it is important to make sure that the nutrition plan is sustainable and enjoyable, so make sure to make adjustments to include favorite, nutrient-dense snacks and meals.