7 Day Total Body Fat-Burning Workout



For intermediate-advanced fitness enthusiasts trying to
reduce bodyfat and increase lean muscle mass. 

This is an intense total body training regimen. Ease into it if needed!

Day 1: Total Body Lifting / Intervals
5 Minutes Elliptical w/ Arms
1x Wide Pushups Warmup
1x Close Grip Pushup Warmup
1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup
2x Lat Pulldown Machine 90-110+ lbs vary grips
2x Chest Press Machine 90-110+ lbs vary grips
5 Minutes Bike Resistance 10-12 Speed 60-80 RPM
2x Dumbbell Squats 25-30 lb dumbbells
2x Physioball alternating twisting crunches
5 Minutes ArcTrainer w/ mobile Arms Resistance 12-15
2x Planks
2x Mountain Climbers 12 on each leg
1x Pushups until failure
5 Minutes Treadmill Incline walk (cooldown)

Day 2: Cardio
35-45 Minute Walk/Job Combo, hills if you can

Day 3: Chest, Shoulders, Triceps
5 Minutes Elliptical w/ Arms
1x Wide Pushups Warmup
1x Close Grip Pushup Warmup
1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup
3x Chest Press Machine 100-130+ lbs vary grips
3x Dumbbell Chest Flies 20-25 lb dumbbells
3x Dumbbell Incline Chest Presses 25-30 lb dumbbells
2x Dumbell Standing Shoulder Press 15-20 lb dumbbells
3x Tricep Bench Dips
1x front and lateral dumbbell raises til failure (10 lb dumbbells)
1x Pushups until failure
1x Tricep Bench dips til failure
1x Plank hold until failure

Day 4: Cardio & Abs / Core
3x Crunches with 5-10 lb dumbbell or plate held straight up in the air
3x Planks including some single leg raises (1 second each)
2x Heel Taps 12 taps on each side
3x Hip Bridges / Single Leg Hip Bridges
2x Mountain Climbers 12 on each side
35-45 Minutes Stairclimber or Other Moderate Cardio

Day 5: Legs, Biceps, Back Abs, Core
5 Min Cardio Row Machine (vary overhand, underhand, and close/wide grips)
1x Warmup Pushups
3x Row Machine 120 lbs
3x Lat Pulldown Machine 120 lbs
3x Single Arm Dumbbell Rows
3x Dumbbell Squats 20 lb dumbbells
2x Dumbbell Wide Squats 30 lb dumbbell
2x Dumbbell Hammer Curls 20 lb weights
2x Dumbbell Bicep curls 20 lb weights
2x Reverse Cable Flies (working upper back and rear shoulders)
5 Minutes cardio row machine (cool down)

Day 6: Core & Cardio
3x Twisting Crunches
3x Planks hold 20+ seconds per set
3x Hip Bridges / Single Leg Hip Bridges (do some holding, do some dynamic)
3x Alternating Heel Taps
2x Mountain Climbers 12 on each side
30-45 Minutes Cardio (your choice)

Day 7: Rest / Active Recovery
Light stretching, maybe 1 easy set of pushups / squats / crunches, optional 1-2 mile walk slow. Yardwork, work around the house, etc. 

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