A fat-loss workout schedule is designed to help individuals lose body fat by combining various exercises that promote calorie burn, increase metabolism, and preserve lean muscle mass. It typically includes cardiovascular exercises, strength training, and high-intensity interval training (HIIT) to optimize fat-burning and overall fitness.
1. Barbell Squats: 3 sets of 8-10 reps
2. Dumbbell Bench Press: 3 sets of 8-10 reps
3. Romanian Deadlifts: 3 sets of 8-10 reps
4. Bent-Over Rows: 3 sets of 8-10 reps
5. Plank: 2 sets of 30-60 seconds
6. Russian Twists: 3 sets of 12-15 reps
1. 30-40 minutes of moderate-intensity cardio (e.g., jogging, cycling, swimming)
2. Interval Training: Alternate between 1 minute of high-intensity exercise (e.g., sprinting, jump rope) and 1 minute of low-intensity exercise (e.g., brisk walking, slow cycling) for 20 minutes.
1. Burpees: 3 sets of 12-15 reps
2. Mountain Climbers: 3 sets of 12-15 reps per leg
3. High Knees: 3 sets of 12-15 reps per leg
4. Jump Squats: 3 sets of 12-15 reps
5. Plank Jacks: 3 sets of 12-15 reps
1. Light yoga or stretching routine
2. 20-30 minutes of low-intensity activity (e.g., walking, gentle cycling)
Repeat this 4-day cycle thrice a week, with one or two rest days depending on your preference and recovery needs.
Remember to adjust the weights, intensity, and duration based on your fitness level. Consistency and a healthy and balanced diet are key to sustainable fat loss. It's also important to listen to your body, prioritize rest and recovery, and consult a healthcare professional before starting any new exercise program.
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