Who doesn’t want to look and feel their best? Whether you’re trying to lose weight or just tone up, the key is hard work. And when it comes to hard work, there’s nothing like a good workout. Working out not only helps you get in shape but also gives you more energy and confidence.

But what if your workouts are too boring? What if they’re not working as well as they should? We know: it can feel like every time you hit the gym, it’s the same thing over and over again, and that just isn’t fun. At [company name], we make sure our members have access to a wide variety of classes so they never get bored—and so they can see results!

We offer a wide range of different classes, from cardio-focused workouts like kickboxing and barre to strength training classes like Pilates and yoga. Whatever your fitness goals are, we’ve got something for everyone!

Right here on Buy and Slay, you are privy to a litany of relevant information on gym workouts to lose weight, 12 week fat burning gym workout plan for women, fastest weight loss exercise, and so much more. Take out time to visit our catalog for more information on similar topics.

Hard Workout For Weight Loss

If you’re reading this right now, you’re probably in the market for a heart-thumping, blood-pumping, balls-to-the-wall workout. And, friend, we’ve got you covered. We’re all about helping you get sweaty in pursuit of your goals, whether that means getting stronger, hitting a new PR, or losing weight. But let’s be real for a second here: The tricky thing about weight-loss workouts is that they’re kinda, sorta… a myth. Don’t get me wrong—if you’re trying to lose weight, a solid exercise regimen should be part of your plan. It just can’t be the only part.

Here’s the thing: Working out isn’t enough on its own to make weight loss happen. There’s so much else that goes into weight loss and body fat loss; in fact, exercise isn’t even technically necessary in many cases. If you want to lose weight—and it’s totally cool if you do and totally cool if you don’t—adopting healthy eating habits has got to be step numero uno. To get technical, you need to create a calorie deficit, which means using more calories in a day than you consume—and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying your groceries home, or any of the other myriad ways you put your muscles to work each day. Other lifestyle habits, like sleep and stress management, and health conditions (think thyroid issues, to name just one of many) also affect your weight. Point is, weight loss is a complicated and extremely personal journey that doesn’t look or work the exact same way from one person to the next.

And before we get into it any further, I’d be remiss not to point out another really important detail here: Weight loss isn’t for everyone. For some people, it’s actually much healthier to ignore your weight altogether, or never think about calories, or focus on literally anything else. That’s especially true if you have a history of disordered eating; if that’s you, you should talk to your doctor before going on any weight-loss plan at all. In fact, even if you don’t have a history of disordered eating you should talk to a doctor about losing weight in a healthy way.

And once you’ve done all that, there are some additional things you should know about workouts and weight loss.

First, here are some very basic things you should know before you get started on a new exercise regimen for weight loss.

1. Your food choices—how you fuel your body—are even more important than your workout choices. I covered this above, but it’s worth reiterating: Healthy eating habits are even more important than your exercise routine if your goal is to see lasting changes in your body composition.

2. Exercise should become part of your routine in a meaningful way. In order to see results, hitting the elliptical for 30 minutes while you catch up with the Kardashians once a week just isn’t going to cut it. Instead, aim for three workouts if you’re just getting into a routine again, or five to six sessions if you’ve been at it for a while, says Holly Rilinger, a Nike master trainer, master Flywheel instructor, and star of Bravo’s Work Out New York. “And keep in mind that rest is key to reset mentally, physically, and emotionally, so make sure to build in at least one full rest day.”

3. You’ll need to really push yourself in every workout you do. It’s kind of a big deal that you bring your A-game to each and every workout. “I’d rather see you do balls-to-the-wall workouts three times a week than see you give 50 percent for five days,” says Rilinger. “Decide when you walk through that door you are going to give it 100 percent the entire time, and check in throughout your workout with one simple question: Can I give more?”

4. You’ll need to find a workout you genuinely enjoy if you have any hope of sticking with it. “Finding a trainer or workout that makes you happy is actually really important to weight loss,” says Rilinger. When you enjoy doing it you’ll be more likely to stick with it. Below are 10 workouts that will help you reach your weight loss goal. If you’ve tried one of the classes here and there and didn’t really love it, don’t give up on the sport or practice altogether. You may not have found an instructor you love yet, and that can make or break your goals.

Now that we’ve set the expectations a bit (sorry if it sounds a little womp womp—this stuff is complex!), let’s get to the workouts.

Keeping in mind the eating well and the sleeping enough, there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition. These workouts tend to have a couple elements in common: They’re generally high-intensity and they burn a lot of calories in a short amount of time. Here are the types of exercise trainers recommend to get the most out of your gym (or park, or living room) time.

1. Interval Training

The number one training method the experts turn to again and again for weight loss: interval training. What’s that? “Any form of exercise where your heart rate spikes and then comes down repeatedly,” says Rilinger. This generally means going hard for a set interval of time (hence the name), followed by active rest, then going hard again. That active recovery portion is key. You need to take it down a notch—OK, several notches—before ramping back up to a higher intensity interval.

High-intensity interval training, or HIIT, is one of the many styles you can do. Another popular one is indoor cycling, though this workout leans heavily toward cardio over strength training, Rilinger explains. She also notes that cycling requires you to use various muscles in your body—quads, hamstrings, glutes, and core, for starters—which once again translates to weight loss. “The more muscles you have to incorporate, the more calories you’re going to burn because those muscles all require energy in order to work,” she says. “And the more energy you use, the higher those calorie-burning numbers climb. It’s all a cycle.”

2. Weight Training

Consider weight training “the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole,” says Rilinger. Resistance training, whether it’s with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat. Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you’re not working out. The effect isn’t enormous, but building muscle means more muscle mass to churn through calories as you go about your day. Plus, more muscle means you can go harder next time, increasing your weight, and getting even more out of each workout. Plus, if you’re lifting at a high intensity, you get the added bonus of the “afterburn effect,” which is when you’ve put down the weights but your body is still using up extra energy.

Rilinger suggests adding weight training to your routine at least three times a week. And since your body adjusts to workouts after being exposed to the same moves at the same intensity, becoming less effective over time, she says to mix it up about every three weeks to keep your body guessing.

3. Boot Camp

For a workout that’s going to keep your metabolism elevated, turn to boot camp, as these classes (think Barry’s Bootcamp) combine two of the most effective styles of training: interval and resistance. “You’ll perform exercises, some more cardio-focused and others strength-focused, full-out for short bursts of time, coupled with short periods of rest,” says Adam Rosante, certified personal trainer and author of The 30-Second Body. But if it’s your first time going to a boot camp class, speak up. He says a good instructor will help you determine when you need to crank up the weight or intensity (tip: if you can cruise through 10 reps without any trouble, it’s too easy), keep your form on par, and can always provide a modification for any move that might be too tough or irritates an injury. If you can’t make it to a studio, though, you can virtually sweat it out with Rosante in his 20-minute C9 Challenge, or try this bodyweight-only 16-minute routine.

4. Boxing

“At its essence, boxing is really another form of interval training,” explains Rosante. But it also makes you feel freaking badass. Here’s the trick to remember: It’s a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you’ll use muscles that are typically ignored in other workouts (hey there, obliques).

It’s best to log this type of workout in a class, as Rosante says it’s crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. Here are 18 boxing gyms worth visiting. But if you want to brush up on your skills at home, try this beginner-friendly video from Milan Costich, founder of Prevail boxing gym in Los Angeles.

5. Running


All you need is a pair of sneakers before you head out the door. But if weight loss is the name of your game, the lackadaisical head-out-for-a-light-jog style of running isn’t the way to go. Instead, find a hill you can sprint up, or crank the incline on that treadmill. “Running up hills forces you to work your glutes and legs—two of your body’s biggest muscle groups—even more, which requires smaller muscle recruitment and more energy expenditure,” explains Rosante. As noted earlier, the more energy you’re using, the brighter that calorie-burning fire burns. But proper form here is key. “Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body,” he says. “Keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket.” And try not to let your arms cross over your body—that’ll just waste the precious energy your muscles need. If you’re training indoors, here are a few fat-burning treadmill routines to get you started.

6. CrossFit

There’s a reason CrossFit has become such a booming part of the workout industry—it works, so long as you don’t overdo it. Workouts are varied—you may be doing anything from kettlebell swings to rope climbs and box jumps to front squats—and the routines are designed to be short and intense. The most important thing to find when looking for the box (CrossFit slang for “gym”) that fits you best: a well-informed coach who can explain and modify the moves, and make sure that you don’t push yourself to the point of injury.

7. Tabata

If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. It’s designed to be four minutes of high-intensity interval training that consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated eight times, explains Shanon Squires, an exercise physiologist and human performance lab coordinator at Colorado University Anschutz Health and Wellness Center. And you can use this protocol with any number of different exercises. You’ll spike your metabolism and heart rate in four minutes, but Squires warns against making this time frame a habit if you’re trying to lose weight. “Your body will quickly adapt to that interval, and you’ll need to increase the volume or intensity to continue getting a benefit from it,” he says. To do that, Rosante suggests extending your session to 20 minutes and following the same format. Simply pick four exercises—think jump rope, squats, mountain climbers, and squat jumps—then do each for 20 seconds as hard and fast as you can (while maintaining proper form, of course), then recovering for 10 seconds and 10 seconds only. Repeat for eight rounds on that one move (so, four minutes of work) before resting for one minute and moving on to the next exercise.

8. Yoga

OK, so yoga alone isn’t a great workout for weight loss. But Rilinger says it can be a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, more intense workouts (like that boot camp class). But that’s not all. “Yoga requires balance and stability, which promotes functional strength, and it helps our mental health,” she says. Aim to squeeze it in at least once a week. And if you can’t make it to the studio, there are plenty of flows you can do at home.

9. Swimming

If you can’t stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool. It’s a low-impact exercise that will work all of your major muscle groups. As with most workouts, it helps to go in with a plan. Try this one, from Rosante: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Then rest for two minutes. Now swim 10 sets of 100 meters (that’s back-and-forth lap in an Olympic-sized pool), resting for one minute in between sets. By the time you climb out of the pool, your muscles will be pleasantly worn out.

10. Jumping Rope

It’s time to kick it back to the good ole’ days of P.E. class, when you first learned how to swing a jump rope. This tool is cheap, portable (it’ll fit in the tiny parts of your suitcase!), and can be used just about anywhere. After just a few minutes you will feel your heart rate racing!

Try it: Here’s a speedy routine to try from Rosante:

  1. Warm up with a light 3-minute skip with the rope
  2. Do 100 traditional jumps (both feet leave the floor at the same time, and no extra hops in between)
  3. Once you finish, immediately do 100 jump rope sprints (think regular jumping rope but at an even quicker pace)
  4. Repeat steps 2 and 3, but follow this format: 50/50, 21/21, 15/15, 9/9
  5. If you want more, work your way back up the ladder until you reach 100/100 again

Oh, and whatever you do, don’t do it barefoot. “Few things compare to the pain of missing a skip and smacking the tip of your toe with a jump rope,” says Rosante. Noted. You can do this entire sequence mock-style, though, if you don’t have a rope handy.

Gym Workouts To Lose Weight

The gym is a perplexing place for many people, especially beginners. What exercises should you do? How many sets and reps? How much weight should you lift? And what type and how much cardio do you need to lose weight?

But it doesn’t need to be confusing. Any type of gym workout will help you lose weight, and the best routine is one you ​enjoy​ doing. That being said, when it comes to how to lose weight at the gym, there are a few types of gym workouts that stand out among the rest.

How to Lose Weight at the Gym

The first thing to note is that the best exercise to lose weight is one that challenges you. But sprinting right out the gate (literally and figuratively) can leave you burned out, discouraged, and worse, injured.

To start seeing results as soon (and sustainably) as possible, you need a balanced strength-training and cardio routine, according to Carolina Araujo, CPT, a California-based strength coach. From there, incorporate a little progressive overload by increasing your workout intensity, weight, sets or reps little by little each week.

“A weekly resistance routine with some cardio on the side is the key to weight loss in the gym,” Araujo says.

Start your workouts with dynamic stretches to loosen up your connective tissues. Perform side bends, heel lifts, arm crossovers, shoulder circles, forward leg swings, reverse lunges and alternating toe touches to target your whole body.

You can also perform these kind of gentle movements on their own. Remember, when you feel less stressed, you may find it easier to stick with healthy eating and exercise. Consider yoga or stretching on your days off from cardio and weight training. These practices improve your flexibility and mobility and give your muscles time to recover.

Resistance Training for Weight Loss

Resistance training builds muscle mass, which not only strengthens your body, but increases your metabolism. Muscle is responsible for up to 20 percent of your daily calorie burn, while fat accounts for less than 5 percent, according to the University of New Mexico. In other words, the more muscle you have, the more calories you burn doing day-to-day activities.

There are many different types of resistance-training programs for a variety of goals, whether it’s building muscle size, strength or endurance. And any one of these programs is beneficial for fat loss, as long as you’re increasing the challenge over time.

Beginners can start their weight-loss resistance plan with just their body weight, according to Araujo. Compound exercises (like squats or deadlifts) are the best place to begin, because they work multiple muscles at once. Perform 10 to 12 reps and 3 to 4 sets of each move. Keeping your rest to 60 seconds or less can help keep your heart rate up.

As you grow more comfortable with your workouts, you can start to add resistance bands, dumbbells or kettlebells to your routine.

“Start with 4 to 5 days of gym strength training per week,” Araujo says. “To promote weight loss, make sure you’re progressively overloading week after week and try to hit your minimum cardio requirements, too [more on that below].”

Resistance Training for Beginners

This beginner-friendly circuit is a great place to start. As you advance, you can increase the weight or reps of each exercise.

Calories Burned While Resistance Training

Your calorie burn depends on a lot of factors, including your weight, age and fitness level. But after 30 minutes of circuit training, you can expect to burn about 240 calories or more, according to Harvard Health Publishing.

1. Incline Push-Up



  1. Place your palms on a step, exercise bench or seat of a chair.
  2. Walk your feet back until you’re on your toes.
  3. Come into a high plank with your core and glutes engaged. Your shoulders should be over your wrists and your hips should be in line with your head and heels.
  4. Bend your elbows at about a 45-degree angle from your torso and lower your body toward the bench.
  5. On the way down, squeeze your shoulder blades together.
  6. When your chest hovers just above the bench (or however far down you can go), press into the ground and push back up to the starting position.

2. Air Squat



  1. Stand tall with your feet hip-width apart and brace your core. Focus on keeping your feet rooted into the ground and your core tight the entire time.
  2. Extend your arms out in front of you and slowly bend your knees as you push your hips back to lower toward the floor. Focus on lowering your body as if you were going to sit on a chair.
  3. Lower down until your thighs are parallel with the floor (or as far as is comfortable).
  4. Pause for a moment at the bottom of your squat.
  5. On an exhale, reverse the motion by pressing through your heels to return to standing. As you stand, lower your arms back to your sides.

3. Forearm Plank


TIME30 Sec

  1. Lie face down on the floor, with your forearms on the ground, elbows directly beneath your shoulders.
  2. Extend your legs straight behind you, toes tucked.
  3. With your core braced, press into your toes and forearms and lift your body off the ground.
  4. Keep your back flat and your body in a straight line from head to hips to heels.
  5. Hold here for 15 to 30 seconds. Try working up to 60 seconds over time.

4. Reverse Lunge



  1. Stand with your feet about hip-width apart, arms at your sides. Hold a pair of light dumbbells in each hand.
  2. Step with your right leg 3 feet behind you and bend both knees until they form 90-degree angles. Your back knee should hover an inch above the ground and your front thigh should be parallel to the ground.
  3. Keep most of your weight in the front leg as you press into your left heel and straighten your left leg.
  4. Bring the right leg back to the starting position and stand up.
  5. Repeat the motion with the opposite leg.


If reverse lunges feel too challenging with weights, drop the dumbbells, Araujo recommends. Focus on your form above all else.

5. Bent-Over Dumbbell Row



  1. Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing each other.
  2. Push your hips back and soften your knees to lean your torso forward until it’s nearly parallel with the ground and your weight is centered in your heels. Let the weights hang straight down in front of your knees.
  3. Brace your core and focus on keeping your back flat.
  4. Leading with your upper back, squeeze your shoulder blades together and pull through your arms to raise the dumbbells up toward your ribcage.
  5. Pause at the top of the movement.
  6. Keep your core and spine stable as you reverse the motion, extending your arms to lower the dumbbells so they hang by your knees.


“Start with a light pair of weights as you perfect your bent-over row form,” Araujo says. “You can even record yourself on your phone to make sure your back stays in a flat line as you do the move.”

6. Sumo Squat



  1. Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle. (If the position feels uncomfortable, move your feet in a little closer).
  2. Clasp your hands together at your chest.
  3. Keeping your back straight, push your hips back and bend your knees out over your toes to squat down. Thinking about sliding down a wall, keeping your back as straight as possible and avoiding leaning forward or sticking your butt out.
  4. Lower until your your thighs are parallel to the floor (or as low as you can comfortably go).
  5. Activate your core, glutes and quads to propel your body back upright, driving your weight through your feet to return to a standing position.
  6. Squeeze your glutes at the top of the movement and repeat.

7. Seated Dumbbell Shoulder Press



  1. Sit on a bench with your feet rooted to the floor.
  2. Hold a dumbbell in each hand at shoulder height with your forearms vertical, hands in a neutral grip with fingers toward your face. Your arms shoulder be just slightly in front of your body. Brace your core.
  3. On an exhale, press both dumbbells up and in toward each other.
  4. Lower the weights back to the starting position with control.

Cardio Training for Weight Loss

Alongside a strength-training routine, cardio can boost your total calorie burn, Araujo says. For general heart health, the Centers for Disease Control and Prevention recommend you get at least 150 minutes of moderate cardio per week, like walking, jogging or using the elliptical.

Pick the cardio machine you like best. Perform a cardiovascular workout about 4 days a week to meet the minimum requirement. Step onto your machine and begin exercising at a light pace for 5 minutes to slowly raise your heart rate and core body temperature. Increase your speed to a point at which you’re breaking a sweat and stay there for the rest of your workout.

You can also opt for 75 minutes of vigorous cardio each week, which includes high intensity interval training (HIIT). HIIT kicks up your heart rate and incorporates muscle-building exercises like burpees and jump squats.

Interval training not only saves time, but it’s also more effective for fat loss than steady-state training. Interval training can help you burn almost 30-percent more total fat mass than moderate-intensity, steady-state cardio, according to an April 2019 review in the ​British Journal of Sports Medicine.

Researchers noted that fat loss isn’t just about the number of calories you burn during a workout, but also about how your body reacts to training afterward. Because HIIT is so challenging, your body needs more energy to repair and recover. So, you continue burning calories at a higher rate after a HIIT workout than after a steady-state workout, according to the American Council on Exercise.

As its name implies, HIIT is intense. If you’re just starting out, don’t feel like you need to go from 0 to 100, Araujo says. A mix of walking and running might be just your speed. But do increase the intensity week after week. And don’t do HIIT every day — your body needs time to recover after tough workouts, so it’s best to space these workouts a couple of days apart.

Cardio Exercises for Beginners

Here’s a sample treadmill HIIT workout you can try:

  • Warm up at an easy pace for 5 minutes.
  • Increase your pace to an all-out effort for 30 to 60 seconds minute.
  • Return to an easy pace (4 mph on the treadmill) for 2 minutes.
  • Repeat both intervals 5 more times, trying to work a little harder during each sprint interval.
  • Cool down at an easy pace for 5 minutes.

You can also structure your HIIT workouts in a circuit, according to the ACE. Circuit training involves doing several different exercises back-to-back with no rest in between sets. You do a certain number of reps for one exercise, then immediately move to the next. At the end of one round, you’ll rest for 1 to 2 minutes, then repeat the round as many times as you’d like. You can rotate between almost any gym machine or exercise.

Tabata training is another type of structure you can try for your HIIT cardio workouts, according to the ACE. For Tabata, you do an exercise for 20 seconds, rest for 10 seconds, then repeat that for 8 rounds. After 8 rounds (which is 4 minutes), switch to your next exercise. Just like with interval sprints, the idea is to ​really work​ for that 20 seconds, then enjoy the following 10-second rest.

12 Week Fat Burning Gym Workout Plan for Women

This 12 week fat loss gym workout plan for women is designed specifically for fat burning and to build your desired beach body.

Abs are done twice a week. There is no need to train abs every single day as this will only strain the muscles.

By performing cardio in the end of the routine or early in the morning your body will use stored fat as fuel rather than any carbs or food that you eat throughout the day.

In case, if cardio become easier you can increase the speed or incline of the treadmill. You can also try high intensity interval training.

Training Level: Beginner/Intermediate/Advanced

Training Days: 3 Days

Routine Duration: 12 Weeks or 3 Month

Warm up: 5min warm up before you begin your workout

Rest: 60 or 90 sec between sets

Protein Intake: Take twice amount of protein

Sleep: 8 hrs

What Will I Learn?

Daily Workout Schedule

Day 1 ( Monday): Upper Body

Day 2 (Tuesday): Lower Body and Abs

Day 3 (Wednesday): Rest Day

Day 4 (Thursday): Upper Body

Day 5 (Friday): Lower Body and Abs

Day 6(Saturday): Rest Day

Day 7(Sunday) : Rest Day

Workout Plan

Day1 : Monday – Target: Upper Body

  • Barbell Bench Press -Sets: 3- Reps: 15,12,10
  • Barbell Row- Sets:3- Reps: 12, 10, 8
  • Dumbbell Lateral Raise- Sets:3- Reps: 12, 10, 8
  • Wide Grip Lat Pull Down- Sets:3- Reps: 12, 12,12
  • Cable Triceps Pushdown- Sets:3- Reps: 12, 12,12
  • Preacher Curl- Sets:3- Reps: 12, 12,12

Day 2 : Tuesday – Target: Lower Body and Abs

  • Squats- 3- 15,15,15
  • Lying Leg Curls- 3- 15,12,10
  • Leg Extension- 3- 15,12,10
  • Leg Press – 3- 15,12,10
  • Hanging leg Raise- 3- 20,20,20

Day 3: Wednesday- Rest Day

Day 4: Thursday – Target: Upper Body

  • Dumbbell Bench Press- 3- 15,12,10
  • One Arm Dumbbell Row- 3- 15,12,10
  • Shoulder Press- 3-15,12,10
  • Pull Ups- 3- 15,12,10
  • Dumbbell Standing Triceps Extension- 3- 15,12,10
  • Dumbbell Curl- 3- 15,12,10

Day 5: Friday – Target: Lower Body and Abs

  • Squats- 3-15,12,10
  • Leg Extension – 3- 15,12,10
  • Deadlift – 3- 15,12,10
  • Leg Press- 3- 15,12,10
  • Seated Calf Raise- 3-15,12,10
  • Leg Raise- 3- 15,12,10
  • Plank -3-120 sec each
  • Hanging Knee Raises-3- 15,12,10

Day 6 : Saturday- Rest Day

Day 7: Sunday- Rest Day


  • Week 1 – 3 cardio sessions. 3 x 30 minutes (90 min).
  • Week 2 – 3 cardio sessions. 3 x 30 minutes (90 min).
  • Week 3 – 3 cardio sessions. 3 x 30 minutes (90 min).
  • Week 4 – 3 cardio sessions. 3 x 30 minutes (90 min).
  • Week 5 – 4 cardio sessions. 4 x 30 minutes (120 min).
  • Week 6 – 4 cardio sessions. 4 x 30 minutes (120 min).
  • Week 7 – 4 cardio sessions. 4 x 30 minutes (120 min).
  • Week 8 – 4 cardio sessions. 4 x 30 minutes (120 min).
  • Week 9 – 5 cardio sessions. 5 x 30 minutes.- Intense cardio workouts (150 min).
  • Week 10 – 5 cardio sessions. 5 x 30 minutes – Intense cardio workouts (150 min).
  • Week 11 – 5 cardio sessions. 5 x 30 minutes- Intense cardio workouts (150 min).
  • Week 12 – 5 cardio sessions. 5 x 30 minutes- Intense cardio workouts (150 min).


A well planned diet can be very effective for weight loss. Diet is as important to this routine as performing each exercise with as much intensity as possible.

For an individual to see visible weight loss from this fat burning workout plan, it is necessary to eat a clean and healthy diet to enhance results. With a fat burning routine it is very important to take twice amount of protein.

  • High protein diet will boost your metabolic rate by 20-30%. The main point is, this elevated metabolic rate due to protein heavy diet will last for several hours after eating.
  • Protein rich diet will also help you suppress hunger and appetite for hours after eating. 
  • Try Carb Backloading: carb backloading is a tactical diet approach to get the biggest weight loss benefit out of every one of your workouts.
  • In carb backloading you limit carbohydrates through the day and wait to consume carbohydrates after a workout or much later in the day. When you eat carbs after a workout it will used as a fuel to muscle cells, this minimize the storage of carbs in fat cells.

The theory behind carb backloading is very simple, when you rest, the hormone called Insulin bring most of the carbs to fat cells where it is stored as fat.

But after a workout you will be in high activity state, so most of the carbs are delivered to muscles. Each night while you sleep, your body start burning fat. If you don’t consume carbs at your first meal, this fat burning continues.

It is also important to have one moderate carb loading day/week to confuse the body, thus stimulating metabolism and fat loss.

You need to eat a clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for.

Heavy carbs and processed foods should be stayed away. Drink plenty of water while performing this as drinking water helps to keep up your metabolism and hydrate your muscle tissues.

Combining these diet strategies with your workouts will give a boost to your weight loss journey. 

Good Luck! Keep in touch and update your weight loss progress in the comment box.

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