The Best Fat Loss Routine is one that brings together strength training and aerobic exercise.
We won’t achieve anything developing an exhaustive workout programme in the gym if we don’t accompany it with appropriate nutrition adapted to your needs.
What’s the best training routine for burning fat?
We know there are no magic wands for losing weight, but there are a variety of ways we can help our body effectively start burning body fat.
And the best exercises for this are those that work all muscle groups, both the upper and lower body, as well as cardio.
Your first step should be seeking the help of a professional, who’ll structure a training programme according to your physical condition. They’ll also guide you on technique execution to prevent injuries.
Some of the best exercises are strength exercises, such as: pull-ups, dead lifts, all kinds of squats, pushing, dragging, etc.
For cardio training, HIIT workouts are an excellent tool, consisting of exercises executed at a high intensity, which accelerates the metabolism and burns more fat.
A good example are burpees.
Fat-burning workout routine
The training routine below is for 5-days a week, but remember that if you’re really wanting to burn off fat you should also maintain a calorie deficit, that’s to say, burn more than you ingest.
Day 1 – Leg
- 12/12 single leg deadlifts with dumbbells.
- 16 bicycle squats with kettle bells (heavy).
- 12/12 split bulgarians with dumbbells.
- 12 to 15 hip thrust reps.
- 60″ skipping.
Rest for 2 mins between rounds.
Day 2 – HIIT
Perform 45 sec active /15 sec rest.
- Squat + jump squat.
- Low plank to A plank.
- Mountain climbers.
- Candle sit-ups (raising extended legs).
- Plank jacks.
Rest for 1 minute between rounds.
- Sumo squat + heel lifts.
- Shoulder taps.
- Right side plank.
- Left side plank.
Day 3 – Torso
First set: Shoulders with dumbbells:
- 15 reps of an Arnold press with each arm alternating.
- 15 rows.
- 12 reps, with each arm alternating,of a front lift with arms outstretched.
- 30 jumping jacks with light weights.
Rest for 2 minutes and continue to the second set
Second set: Biceps and Triceps:
- 10-8-8-6 vertical triceps extension, increasing the weight in each round.
- 12 per side, alternating biceps curls + 1 with both arms at the same time.
- 8 rounds of 21 (7 short rows from hips to chest + 7 bicep curls from chest to chin + 7 full bicep curls from hip to chin).
- 40 secs of isometric plank.
Day 4 – Abs
- 12 v-ups / sit-ups with extended legs.
- 24 alternating cycling sit-ups.
- 24 rainbow planks on the forearms, moving the hip from side to side.
- 12 candles.
- 24 Russian twist with weights.
- 40 seconds of a forearm plank.
Rest for 1 minute between rounds.
Day 5 – Full Body
8 rounds of 8 exercises:
- 8/8 curtsy lunges with weights.
- 8/8 Cossack squat or side squat with kettle bells.
- 10 chest push-ups, with your hands on the floor.
- 8 burpees with dumbbells in each hand, with or without a jump.
- 16 scissor sit-ups.
- 16 kettlebell swings.
- 8 box jumps.
- 8 downward facing dog forearm planks (low plank to high plank).
Dietary tips for your workouts
No matter what we’re looking for, a healthy and balanced diet should cover four basic principles.
- The variety principle: Our diets should include foods rich in a number of macronutrients: carbohydrates, fats and proteins.
- Frequency principle To maintain hormonal and energy balance, food should be consumed regularly.
- Moderation principle: Regardless of our goals, a balanced diet should involve food consumption only in moderation, as the body’s ability to absorb and use the energy and nutrients mentioned above is limited per unit of time.
- Hydrations principle: It’s hugely important to provide our bodies with water on a regular basis throughout the day as all the chemical reactions that regulate our metabolism take place in an aqueous environment. It’s also a great tool for controlling appetite and satiety.
When should you do the fat-loss routine?
Ideally, you should perform the best fat loss routine at a frequency of 5 days a week, for around 45 minutes to an 1 hour.
The best time to do it is first thing in the morning, preferably on an empty stomach if doing low intensity cardio (LISS).
If you’re going to be doing high-intensity workouts, however, it’s better to move your session to later in the day, once you have some food in your stomach.
- Did you know that Fat Burning is not the same as Fat Loss? We tell you everything here.
- All about Fat Loss Strength Training: Here.