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).



 

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Workout Schedule

Day

Workout

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


And that does it for this free workout plan!




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