Weight Loss Workout Blasts Fat with Full Body Exercises & Intense Intervals

This weight loss workout shifts your body into weight loss mode with full body workout moves, core exercises, high intensity cardio intervals, and yoga stretches that also build endurance.

Superset the first 3 exercises. Perform 30 seconds of each without rest then repeat two more times. Jump on any cardio machine or alternate between walking and running. Alternate for 3 minutes between 20 minutes hard and fast and 10 minutes super easy. Go right into the same intervals with jumping jacks or jump rope for an additional 2 minutes.

Recover with 1 minute of quad stretches then go into your first giant circuit. Perform 40 seconds of the next 4 exercises and 2 stretches without resting between exrcises and then repeat two more times.

Rest for 60 seconds then start your last superset. Perform 45 seconds of lateral weave and 45 seconds of med ball v-ups without rest then repeat one more time. Finish up with 1 minute of all the stretches.

Exercise
High Pull with Band
Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position.
Keeping the arms straight stand up using your low back and raise your arms above your head.
Return to the starting position and repeat.


Weight Loss Workout Tip:
Be sure to touch the floor. Bend knees more if you necessary.
Sets Reps Weight/
Resistance
 
Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Weight Loss Workout Tip:
Go at your own pace. Work on improving endurance so you can do more reps during the 45 sec.
Sets Reps Weight/
Resistance
 
Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.

Weight Loss Workout Tip:
Expand the chest and create length in the hamstrings and hips by dragging hips back and sticking butt out more.
Sets Reps Weight/
Resistance
 
Recumbent Bike
Sit in the seat and adjust the seat so that your knee is slightly bent when the pedal is in the
farthest position.
Adjust the resistance so that it is challenging yet allows you to keep good technique.


Weight Loss Workout Tip:
Alternate between 20 sec. hard and fast and 10 sec. easy for 3 minutes.
Sets Reps Weight/
Resistance
 
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.


Weight Loss Workout Tip:
Alternate between 20 sec. on 10 sec. rest for 2 minutes.
Sets Reps Weight/
Resistance
 
Standing quad stretch
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold for the prescribed time and repeat with the other leg.

Weight Loss Workout Tip:
Keep knee pointing down and tuck tailbone under to really stretch the entire quad and hip flexor area.
Sets Reps Weight/
Resistance
 
Standing Row with bands
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull.
4. Keep your elbows close to the body and return to the starting position and repeat.

Weight Loss Workout Tip:
Increase intensity by standing in a partial squat or partial lunge position.
Sets Reps Weight/
Resistance
 
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Weight Loss Workout Tip:
Drop to knees if necessary or combine both if your somewhere in between.
Sets Reps Weight/
Resistance
 
DB Lunge Crossover
1) Start position: Stand with feet hip width apart. Grasp DB’s and hold out in front of body
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.


Weight Loss Workout Tip:
Use med ball, sandbag, or resistance band to make it tougher.
Sets Reps Weight/
Resistance
 
One Arm Bent Over DB Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.


Weight Loss Workout Tip:
Bring the back leg further back and bend knees more to make it more challenging.
Sets Reps Weight/
Resistance
 
Standing lateral stretch
1. Start by hanging onto a bar with one hand and raising the other hand above your head.
2. Keeping your feet on the ground bend laterally to the side. Do not lean forward or back to accomplish movement.
3. Keeping your body parallel you should feel a stretch on your side.
4. Hold for the prescribed time and repeat with the other side.

Weight Loss Workout Tip:
Sets Reps Weight/
Resistance
 
Runners Hip Flexor Stretch
1. Stand with legs wider than shoulder width apart.
2. Bend knee and lean to that side, with your chest on your thigh. Keep opposite leg straight. Stretch should be felt in extended straight leg.
3. Hold for 20-30 seconds and then repeat to the other side.

Weight Loss Workout Tip:
Sets Reps Weight/
Resistance
 
Lateral Weave
1. Start by holding your arms out to the side and laterally side step over the first bag and continue with stepping over the other bags.
2. Once you reach the end of the bags immediately repeat the side steps coming back over the bags to the starting position.
3. Repeat according to the desired repetitions.

Weight Loss Workout Tip:
Use sandbags, dumbbells, yoga blocks, or bands and space them out evenly.
Sets Reps Weight/
Resistance
 
Medicine Ball V-Ups
1) Start position: Lie back onto floor or bench with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling.
3) Return to start position.

Weight Loss Workout Tip:
Use any type of weight or no weight to make it more challenging.
Sets Reps Weight/
Resistance
 
Glute/Piriformis Stretch
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a neutral position.


Weight Loss Workout Tip:
Sets Reps Weight/
Resistance
 
McKenzie Press-up
1. Start by lying face down with your hands in a push-up position.
2. Keeping your hips on the ground press up with your hands until a comfortable stretch is felt in your back.
3. Hold for the prescribed time and then repeat.

Weight Loss Workout Tip:
Sets Reps Weight/
Resistance
 
Prayer Stretch
1. Start by kneeling on the ground with your arms out in front of you.
2. Slide your arms further away and slowly shift your hips back towards your feet until a comfortable stretch is felt.
3. Hold for 20-30 seconds. Repeat as prescribed.


Weight Loss Workout Tip:
Sets Reps Weight/
Resistance
 
Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.


Weight Loss Workout Tip:
Sets Reps Weight/
Resistance
 
Intermediate triangle with block
1. Place the right toes facing forward and the left toes at a 45-degree angle. Keep both legs straight. Inhale reach your arms to the side exhale lower the right hand down and lift the left hand up, look up. Lift the right kneecap up, tuck the tailbone under, pull the navel towards the spine and lift the pelvic floor muscles.
2. Keep the weight light on the right hand and keep reaching the left arm up towards the sky opening the chest. Lift the left hip up towards the sky. Lift the right kneecap up to contract the quadricep muscles to protect the knee. Feel as though the shoulders, hips, legs and head were against a wall.
3. Externally rotate both the legs to open the groin muscles. Push evenly down through all four corners of the feet to energize the pose. Feel the body extending in five different directions, down through the feet, reaching out through the arms and extending through the crown.


Weight Loss Workout Tip:
Sets Reps Weight/
Resistance
 

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