Some workouts need no equipment at all, just your body weight and the exercises can help you lose fat as well as sculpt your muscles. Other routines may require you to be surrounded by equipment in a fully stocked gym. There are others still that can be performed with a mismatched pair of dumbbells at your home. Try this fat loss routine to work out your entire body for the most effective of results.
How does it Work?
This routine, just like option 1, makes working on the abs the first priority. It also focuses on a variety of exercises that are compound in nature so that more muscle groups can be recruited and at the same time, calories get burned at an exceptionally fast rate.
- The first exercise should be performed in the manner of straight sets.
- All exercises are to be performed in a circuit fashion.
- Repeat as soon as the rest period is over.
- Adjust loads and equipment as you deem necessary.
- If you want a fat loss routine for your entire body, you can either substitute this routine for option 1, or combine the two routines.
- You can alternate both the routines if you choose to do three sessions every week. For this, you will have to keep a day of rest between the workouts and then rest for two days before you repeat the cycle.
- Rotate the reps and sets on exercises J through M in the following manner:
- 3 sets of 10 reps
- 2 sets of 15 reps
- 4 sets of 5 reps
Fat Loss Full Body Workout
1. Horizontal Cable Woodchop
This exercise requires an adjustable cable pulley to be set to the level of your shoulder or you can choose to attach a band to any sturdy object. Using both hands, grasp the handle. You should be standing with your feet apart in accordance with your shoulder width, perpendicular to the anchor point.
Keep your arms extended to a far away length from the machine so that the cable can experience some tension. Keep your feet still and move away from the machine in a twisting manner as though chopping into a tree. Perform 2 sets of 10 reps on each side and rest for about 60 to 90 seconds.
a) Hang Clean
In a power rack set a bar bell. Hold the bar in front of your thighs at shoulder width and bend your knees and hips so that the bar can reach a little above your knees. Extend your hips in an explosive manner as though you were jumping and simultaneously shrugging your shoulders; pull the bar straight ahead of your torso.
When the bar is in level with your chest, bend your elbows to make your palms face the ceiling, then catch the bar at your shoulder level. While doing so, you upper arms are to be parallel to the floor. As you catch the bar, bend your knees and hips to take the impact, and then stand up straight. Perform 3 to 5 sets of 6 reps without any rest.
b) Dead Lift
Stand and set your feet hip width apart. Reaching down, grasp the bar with your hips bent back so as to keep your hands a bit outside your knees. Not losing the natural arch of your lower back, dig your heels into the floor. Pull up the bar along your shins till the time you’re standing up with your hips fully extended, and the bar is facing your thighs. Perform 3 to 5 sets of 6 reps without taking any rest.
c) Push Press
Hold the bar so that it is level with your shoulders and in order to gather momentum, dip your knees. Then, to push the weight over your head, extend them in an explosive manner. Perform 3 to 5 sets of 6 reps with a 90 second rest.
d) Bent over Row
At shoulder width, grip the bar overhand and allow it to hang before your thighs. Bend your hips and lower down your torso till the time it’s almost parallel to the floor. In order to reduce the tension from your hamstrings, bend your knees a little. Pull the bar to bring it to your belly while squeezing together your shoulder blades. Perform 3 to 5 sets of 6 reps without taking any rest.
The use of supplements during your routine can strengthen and stimulate your metabolism, enhance your energy levels and will be helpful in restoring your mental alertness while performing the exercises. It’s definitely a smart way to get the best out of any workout or training routine by fuelling your body with a fat burning supplement that works.
e) Chin Up
Hold a chin up bar to match the width of your shoulders. Let yourself hang from the bar, and then proceed on to pulling yourself up till your chin reaches above it. Perform 4 sets of 5 reps with a 90 second rest.
f) Single-Leg Romanian Dead Lift
Stand on one leg and in the opposite hand, hold a dumbbell. Bending back your hips, lower your torso. Do so until you feel you will not be able to maintain the arch in your lower back. To come back up, extend your hips and squeeze your glutes. Perform 4 sets of 5 reps on each side without any rest time.
g) Overhead Press
This is preformed in the same manner as the push press. The only difference being that you need to press the bar strictly overhead and keep your knees straight. Throughout this exercise, squeeze the bar with a tight grip and brace your abs. Perform 4 sets of 5 reps with no rest.
Set up in a cage or squat rack. Stepping under the bar, grasp is as far apart as you can. Squeeze together your shoulder blades and nudge the bar from the rack. Then, take a step back, stand and keep your feet in line with your shoulder width. Keep your toes slightly turned outward.
Breathe in, bend back your hips, then your knees in order to lower your body to as far as you can while maintaining your lower back’s arch. As you descend, push out your knees. To ascend, extend your hips while keeping your knees pushed outward. Perform 4 sets of 5 reps with no rest time.
Now lets look at the Infographic to understand the effective fat loss full body workout routine for option 1 & 2.