#Routine for weight loss at home full

So that means you don’t have to be in excellent shape and you don’t even need to have a base level to start out. This workout plan for men is focused on beginners and intermediate level who want to lose weight. Here you’ll find a 4-week workout plan you can do anywhere that will have you losing weight fast.Īnd you shouldn’t expect to bulk up while on this workout plan but it’s designed specifically for fat and weight loss. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.If you’re looking for a weight loss workout plan for men then you’ve found what you’re looking for. Remember, diet plays more of a role in fat loss than high intensity workouts. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. You’re going to need a great support team to help you stay on track. Losing fat and taking your body fat percent down is not as easy task. Repeat this total sequence 6-8 times through.įinish with a 5-10 minute general cardiovascular cool down. Perform another farmer’s carry just as written above.

Perform 20 lateral medicine ball wall tosses per side.Walk as far as possible before putting the dumbbells down. Perform a farmer’s carry with the heaviest dumbbells you can find.Perform 20 kneeling high cable crunches.Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds. Repeat this total sequence 8-10 times through.įinish with a 5-10 minute general cardiovascular cool down. Perform 30 ab wheel rollouts from your knees.Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).

Perform 30-sec Elbow Plank on the exercise ball.

Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).

Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel. Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations). *Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning

#Routine for weight loss at home full

Hero Images / Getty Workout B: Full Body Exercise Number ***add 5-10lb to the weight used the week prior **add 5-10lb to the weight used the week prior *Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat Make sure to check the table for the suggested timeframe for the following week(s).Įdgar Artiga Workout A: Full Body Exercise Number Once your timer beeps, you’re done that circuit for that workout. Go back and forth between these paired exercises with as little rest as possible. For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps. With 5 reps “left in the tank,” you’ll be able to move to the pair exercise with little to no rest. In this workout, you’ll only be performing 5 reps. Set your timer for the number of minutes (X) recommended and choose a weight you can perform 10 repetitions with. What does “5 reps/L/R (10RM) for X-min” mean? Over the 6-weeks, your fat loss workout program will look like this: So, to lose fat as much as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off. But in order to lose weight, build muscle, increase muscular strength, and improve your cardio fitness you’re going to have to start putting some effort into your weight loss goals. You may have heard the saying that abs are made in the kitchen, which is true – you can lose fat and not even pick up a single weight or run a single step through caloric deficit. To maximally reduce your body fat percent, you’re going to have to start in the kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, whole foods (no processed, fast food crap), which leaves you in a slight calorie deficit to lose weight.Įnter the 6-Week Fat Loss Workout Program. Any successful fat loss workout program is going to take you out of your comfort zone, both in the gym and in the kitchen.