Free Workout Plan #4 | Burn Fat and Boost Metabolism

This intermediate free workout plan is a three day plan designed to for you to boost
metabolism and burn fat.

It is an interval training routine, split into two workouts, Upper Body and Lower Body. Perform
the workouts every other day, alternating the workouts each time, with 2 days rest after the
third workout of the week.

For example, if your first workout is Monday, then you should workout on Monday, Wednesday,
and Friday. Tuesday, Thursday, Saturday, and Sunday would be rest days.

This is a circuit routine where you perform the exercises in sequence. You should do one set of
every exercise in the list, then repeat the circuit for the second set.

There are 2 minute cardio intervals between exercises. Choose the cardio equipment of your
choice (Treadmill, Stair Climber, Elliptical Trainer, etc.). At the end of each workout, you will
have completed 20 minutes of cardio work.

You should rest only as much as needed to complete the circuit(target: rest only long enough to
move from station to station and adjust weights). Perform each exercise with a 2-0-1 tempo
(that is, 2 seconds down, no pause, 1 second up).
Workout Schedule
Workout
Day
Week 1 Week 2
Day 1 Upper Body Workout Lower Body Workout
Day 2 Rest Rest
Day 3 Lower Body Workout Upper Body Workout
Day 4 Rest Rest
Day 5 Upper Body Workout Lower Body Workout
Day 6 Rest Rest
Day 7 Rest Rest

Upper Body Workout

Exercise Sets Reps
Flat Bench Press 2 15, 15
Cardio Interval 2 2 min, 2 min
Seated Shoulder Press (Barbell, Front) 2 15, 15
Lat Pulldown (Wide Grip, Front) 2 15, 15
Cardio Interval 2 2 min, 2 min
Triceps Pressdown 2 15, 15
Dumbbell Biceps Curl 2 15, 15
Cardio Interval 2 2 min, 2 min
Reverse Crunch 2 15, 15
Cardio Interval 2 2 min, 2 min
Standard Crunch 2 25, 25

Lower Body Workout

Exercise Sets Reps
Walking Lunge 2 15, 15
Cardio Interval 2 2 min, 2 min
Leg Extensions 2 15, 15
Cardio Interval 2 2 min, 2 min
Leg Curls 2 15, 15
Cardio Interval 2 2 min, 2 min
Standing Toe Raises 2 15, 15
Cardio Interval 2 2 min, 2 min
Cross Body Crunch (Elbow to Opposite Knee) 2 15, 15

Workout Plan

This basic free workout plan is a three day, body weight only plan is designed to increase your
metabolism and burn fat through body weight resistance exercises interspersed with cardio
intervals. It is full body program. Perform the workouts every other day, alternating the
workouts each time, with 2 days rest after the third workout of the week. For example, if your
first workout is Monday, then you should workout on Monday, Wednesday, and Friday. Tuesday,
Thursday, Saturday, and Sunday would be rest days.

This is a circuit routine where you perform the exercises in sequence. You should do one set of
every exercise in the list, then repeat the circuit for the second set.

There are 2 minute cardio intervals between exercises. Choose the cardio equipment of your
choice (Treadmill, Stair Climber, Elliptical Trainer, etc.). At the end of each workout, you will
have completed 20 minutes of cardio work.

You should rest only as much as needed to complete the circuit(target: rest only long enough to
move from station to station). Perform each exercise with a 2-0-1 tempo (that is, 2 seconds
down, no pause, 1 second up).

Workout Schedule
Day Workout
Day 1 Full Body Workout
Day 2 Rest
Day 3 Full Body Workout
Day 4 Rest
Day 5 Full Body Workout
Day 6 Rest
Day 7 Rest
Bodyweight Workout
Exercise Sets Reps
Push Ups 2 15, 15
Cardio Interval 2 2 min, 2 min
Chair Dips 2 15, 15
Cardio Interval 2 2 min, 2 min
Walking Lunges 2 16, 16
Cardio Interval 2 2 min, 2 min
Squat Jumps 2 15, 15
Cardio Interval 2 2 min, 2 min
Reverse Crunch 2 15, 15
Standard Crunch 2 25, 25

Workout Plan #6 to Burn Fat Fast

The intensities below are on a 1 to 10 scale, with 1 being minimal output, and 10 being your
maximum effort (an all-out sprint). You can also think of the effort/intensity in percentages,
with 1 being 10% of your maximum effort, and 10 being 100%, or maximum effort. The
intervals below are in a 5, 7, 9 progression (50%, 70%, 90%).
The progression comes in 1.5 minute intervals. Choose the cardio equipment of your choice
(Treadmill, Stair Climber, Elliptical Trainer, etc.). Optionally, you can perform this workout
outside while walking or running if you prefer. At the end of each workout, you will have
completed at least 20 minutes of cardio work.

Perform the workouts 2 days in a row, rest 1 day, workout 2 days, and rest 2 days.

For example, if your first workout is Monday, then you should workout on Monday and
Tuesday, rest on Wednesday, workout on Thursday and Friday, and rest on Saturday and Sunday

Workout Schedule
Day Workout
Day 1 Cardio Interval Workout
Day 2 Cardio Interval Workout
Day 3 Rest
Day 4 Cardio Interval Workout
Day 5 Cardio Interval Workout
Day 6 Rest
Day 7 Rest
20 Minute Workout Schedule
Timing Intensity Level
0 to 1:30 minutes Level 5 (50%)
1:30 to 3:00 minutes Level 7 (70%)
3:00 to 4:30 minutes Level 9 (90%)
4:30 to 6:00 minutes Level 5 (50%)
6 to 7:30 minutes Level 7 (70%)
7:30 to 9:00 minutes Level 9 (90%)
9:00 to 10:30 minutes Level 5 (50%)
10:30 to 12:00 minutes Level 7 (70%)
12:00 to 13:30 minutes Level 9 (90%)
13:30 to 15:00 minutes Level 5 (50%)
15:00 to 17:30 minutes Level 7 (70%)
17:30 to 18:00 minutes Level 9 (90%)
18:00 to 20:00 minutes Level 5 (50%)

What Amount of Exercise Burns 1 Pound of Fat?

To burn sufficient calories to lose one pound of body fat, you might:

- Briskly walk a total of 35 miles

- Swim moderately fast for 6 hours
- Dance for 12 hours
- Play about 12.5 hours of golf, carrying your own clubs
- Jog for about 29 miles

At the same time, you would need to monitor your eating habits to ensure that you are not
increasing your calorie-intake in line with your increased exercise!