Maximize Fat Loss-A Complete Weekly Workout Program FREE!

I remember the days that I would spend hours in the gym. Don’t get me wrong-There is sometimes nothing that I love more than taking my time with a workout, focusing with intent, having a plan and hanging in the gym. These days, however-I find myself spending a lot of time in other areas of my life; socially, mentally, work related and…..living life! Having a cap on my workout time has completely changed not only my physique and my energy levels, but the higher intensity, shorter duration workouts keep me focused, looking forward to my workout and challenge my body by pushing it to the max when I need to and resting when I need to. It is about balance and listening, while pushing for that threshold leaving my metabolism high, body feeling sweaty, energized, hungry and lean. 

With that said, a key to fat loss is staying consistant. You want your body to be so used to these workouts so it is burning fat when you are simply sitting at work or at the grocery store. The high level of frequency ensures a consistently elevated metabolic rate, a tremendous and constant surge of EPOC (Excess Post-exercise Oxygen Consumption) and the resultant boost in the rate of energy expenditure that accompanies those things. A combination of high intensity workouts (I prefer full body) That are a mix of cardio AND strength with active recovery such as yoga is an optimal weekly routine to get you on track!

So You Want to Maximize Fat Loss?

Plain and simple; if you are looking to maximize fat loss, you have to be performing work that is physically demanding. You must get out of your comfort zone for a bit. When you are pushing yourself past the point of comfort, this is where the changes will happen. You won’t be there long, but it will be tough! Instead of hopping on a treadmill for a 30 min jog between 6.0-8.0 speed where YES, you are covered in sweat but stayed at a lower intensity, try pushing yourself through some of these workouts that I share below for more high intensity effort! BONUS: You will be finished with your workout sooner and reap the benefits of fat loss! WIN WIN!  Main point: PUSH IT! 

What about the ‘FAT BURNING Zone?

You may be saying to yourself that the ‘fat burning’ zone is where the changes happen; meaning staying at a steady state pace for 30 min, keeping the heart rate moderate. How can you really lose fat if you’re working harder than your  fat burning zone? Well, yes you will be out of that zone but this is where the glycogen depletion will happen with your high intensity training. During this, you will be tapping into your fat store and use it as energy. Not only is this true, but with higher intensity work, you will create that after-burn effect where you will continue burning calories most of the day whereas with low intensity exercise, your body doesn’t continue burning past the ‘work’ 

So Where Is My Weekly Routine?

In today’s post, I want to share with you how you can schedule your weekly workout routine to optimize fat loss, recovery, FUN, minimal equipment and still have a life through it all! These workouts are designed for you to be in and out of the gym in under an hour (with warm up and cool down)

Here is a sample schedule of what your weekly workout routine could look like for optimal fat loss. 

The workouts for each day are Below:

DAY:	WORKOUT
MONDAY	30 min full body workout (kettlebell/dumbbell strength and cardio)
TUES	20 min sprints on treadmill or track
WEDNESDAY	30 min bodyweight complex
THURSDAY	REST or walk outside!
FRIDAY	30 min strength based workout (barbell is used in my workout below)
SATURDAY	Yoga or pilates or other active recovery (hike or walk or bike ride easy)
SUNDAY	REST

MONDAY- 3o min full body strength/conditioning workout

Set Timer for 3 rounds of 45 sec work/15 sec rest (this workout is 30 minutes total)

EXERCISE	WEIGHTS USED
1) Kettlebell Goblet squats (12-16kg)	I use 12-16kg
2) Standing alternating shoulder presses	10kg KB or 15-20lb DB
3) KB double arm swing	16kg
4) Push ups with T twist
5) 1 Arm swings	I use 12-14kg
6) Rev crunches (keep knees at 90 degrees)
7) Reverse lunges holding KB or DB	I use 10kg in each hand
8) Elbow plank tension hold (tighten everything from head to toe!)
9) Kettlebell 1 arm alternating bent over row	I use 12kg KB
10) squat jumps (or bodyweight squats)

TUESDAY-Treadmill sprints

Hop on a treadmill and complete this workout below. These are some of the speeds and inclines that I use and it is definitely not a beginner workout! As always, I want you to adjust the speeds and inclines as you need to complete this! Taking a peek at it, it may seem really intense, but remember it is 20 minutes! You should feel gassed at the end of it. A true sign of a HIIT workout is that you want to jump off and stay off at the end of it!  You can stay on the treadmill and cool down with a walk at 5.0 incline, 3.6-4.0 speed for 10 minutes. 

TIME	SPEED	INCLINE
0-3	6.o	1.0 (Warm up)
3 to 4	9	2
4 to 5	3	2
5-5:40	10	2
5:40-6:30	3	2
6:30-7:00	10.5	2
7:00-8:00	2	2
8:00-9:00	9	4
9:00-10:00	2	4
10:00-10:40	9.3	4
10:40-11:30	2	4
11:30-12:00	9.8	4
12:00-13:00	2	8
13:00-14:00	7	8
14:00-15:30	2	8
15:30-16:10	8	8
16:10-17:00	2	8
17:00-17:30	9	8
17:30-18:30	2	10
18:30-19:00	9	10
19:00-20	2	15

WEDNESDAY-30 min bodyweight complex workout

Today is a full body complex workout using just your bodyweight! One of my favorite workouts because you can do this anywhere! This workout has a few parts to it so read closely!

PART 1

You will be doing this as an ADD ON workout. This means that you will complete exercise 1. Then add on exercise 1+2. Then add on Exercise 1+2+3. By the time you get to the last exercise (the sit ups) You will have completed the first exercise 7 times. 

It should take anywhere from 8-15 minutes. I want you to push as much as you can and rest when you need to!

Bodyweight Rev cursty lunges x10

Bodyweight squats with 2 pulses at the bottom x10

Push ups with a twist into a side plank x10

High knees x30

Bicycle crunches x30 each side

High plank shoulder taps x20 each side

Full knee to chest sit ups x20

PART 2 

You will go through this circuit 3 times completing a different number of reps each time. Go through it first completing 20 reps of each exercise. Rest 90 sec and then go through it again completing 15 reps. Rest 90 sec and then go through it again and repeat each exercise for 10 reps

20-15-10 reps! Rest 90 sec in between the giant set!

High plank knee to elbow

burpees

Lateral lunges (alt sides)

High knees x30

Russian twists

Mountain climbers

Plie squat (add a jump if you want)

Triceps Dips

Part 3 

TABATA! Set a timer for 8 rounds of 20 sec on/10 sec rest. Go through it twice for a total of 4 minutes!

High plank jump feet in and out

Side plank twist (left)

Side plank twist (right)

180 jump squats

FRIDAY-30 Min strength based workout (using barbell)

Set a timer to 30 minutes and go through this workout as many rounds as you can! Be sure to pay attention to form and choose weights that are challenging for you, however you are able to complete with good form! I would suggest setting up your area before you get started so everything is close to you! You can always do a DB floor press if you don’t have a bench, and a bodyweight single leg glute bridge in place of the back elevated hip thrust!

EXERCISE	REPS
Barbell Deadlifts	8 reps
DB back row (alternating while standing hinged)	8 reps each
Back elevated hip thrust (single leg)	10 reps each
Alternating DB chest Press (flat bench)	10 reps each
.25 mile run as fast as you can

And there you have it! This is just a sample of what a typical week looks like for me these days. I keep the workouts simple and always change it up, but something very similar to this is my workout! I have seen greater results in keeping my workouts short, intense and minimizing low intensity cardio. This weekly workout routine is designed to keep your Exercise post oxygen consumption HIGH and transforms your body into a fat burning machine.  Now with all of this ‘fat loss’ talk, keep in mind that workouts are just a piece of the puzzle. Remember that slow and steady wins the race and changes won’t nor should happen overnight! Trying out the program above is a wonderful start when it comes to exercise, but also be sure to tap into your diet, and mental health as well!  There is beauty in DOING LESS when it comes to everything surrounding fat loss

 

Train Smart. Eat Smart. XO

 

Naomi