Total Body Weight Training Workout To BURN Fat

This weeks workout is a full body weight training workout to burn fat and prevent muscle loss.

It is ideal for getting lean, fit and toned and can be performed by any fitness level.

This workout utilises what's known as a mixed repetition approach whereby the first exercise of each pair is lower to moderate repetitions with slightly heavier weights and the second exercise is a higher repetition based exercise to build endurance.

This means that we recruit different types of muscle fibres to work them all out in one program.

See the video below for exercise demonstrations.

Warm Up:

• For this workout, it is a good idea to do 2-4 minutes of easy cardio.
• Then perform the first 4 exercises for 10 repetitions each with half of the weight you would use in the workout.
• For example, if you used 10kg dumbbells for the one arm row, you would warm up with 5 kg dumbbells.
  
• If it is a bodyweight exercise, perform that exercise for 10 reps or a slightly easier version of the exercise.
  

The Workout:

• Perform the exercises in pairs.
• Take no rest between each exercise but take 60-90 seconds of rest after each pair.
  
• Perform each pair of exercises for 3 rounds.
  

Cooldown:

• Perform 2-4 minutes of easy cardio or stretch the major muscles used.

How To Progress This Workout.

In order to get stronger and fitter each week, it is a good idea to track how much weight you have lifted in each set.

This will allow you to beat the previous record by 1 more repetition or even allow you to try a heavier weight each week for 4-6 weeks.

The goal of all training is to improve strength and fitness without getting hurt. Tracking your progress allows you to get better each week and build your motivation to keep going.

I hope you enjoy the workout.

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