Free Workout Plan #6 to Burn Fat Fast

This free workout plan to burn fat fast is a 4 days per week, cardio only routine with progressive intervals. You will gradually increase the intensity of the workout for several minutes, return to a moderate intensity, then repeat the progression.

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.


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Workout Schedule



Day 1

Cardio Interval Workout

Day 2

Cardio Interval Workout

Day 3


Day 4

Cardio Interval Workout

Day 5

Cardio Interval Workout

Day 6


Day 7


20 Minute Workout Schedule


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%)

Using the progressive interval training in this free workout plan is a great way to burn fat fast!

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