Workout Routine for Fat Loss

One of the biggest problems with regular training is that it can be very easy to fall into the same pattern over and over again. No matter how often you exercise, if you do not raise the intensity, duration or pattern of your workout then you will at best be maintaining your body’s current level, rather than improving it. A good workout routine for fat loss needs to gradually become more and more challenging, pushing the body further with every exercise.

The following workout focuses on cardiovascular workouts, using a mixture of straight cardio work and intense interval training, with some weight training dropped in as well. Taking place over two weeks, it can be practiced on just about any type of cardio machine as long as the general principle and timings are adhered to—choose your favorite method, or whichever is the most comfortable.

During the first week, try starting out with a solid half-hour of exercise as a minimum. This could be thirty minutes of running, fifteen minutes at a jog or a run combined with fifteen minutes powerwalking, or however you like. The most important thing to realize here is that the work needs to be continuous. Once you’ve got your muscles nice and warm, try for two sets of 8-12 reps of some heavy weights work. Free weights work much better than resistance machines for this, but it is important to realize that ‘heavy weights’ does not mean ‘more than you can handle.’ Try to alternate work on upper or lower body depending on the day of the week, to avoid overtraining. Good exercises to use here are the standing military press, chin-ups, and bench presses for the upper body, and squats, calf raises and deadlifts for the lower.

The next week, start your cardio workout with a five-minute light warmup. Turn this up a notch for the next minute (up to around 4mph on a treadmill, for example), and then up once more after seven minutes. For the eighth minute, kick it up to a full sprint, then drop it down to a powerwalk for minutes nine and ten. Repeat the pattern from the start of the fifth minute two more times, increasing the speed or intensity of the workout by a level or so each time, then make sure you get a solid five-minute cooldown period before hitting the weights again.

Over a couple of months, you should start seeing the effects you desire!

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