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Weekly Fat Burn Workout Plan

The document outlines a weekly fat-burning workout plan aimed at weight loss, consisting of 5 days of varied exercises including cardio, strength training, and flexibility work. Each day's activities are designed to target fat burning and include specific durations and intensities. Additionally, it provides nutrition tips to enhance results, emphasizing the importance of protein intake and hydration.

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Eliyat Brian
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130 views2 pages

Weekly Fat Burn Workout Plan

The document outlines a weekly fat-burning workout plan aimed at weight loss, consisting of 5 days of varied exercises including cardio, strength training, and flexibility work. Each day's activities are designed to target fat burning and include specific durations and intensities. Additionally, it provides nutrition tips to enhance results, emphasizing the importance of protein intake and hydration.

Uploaded by

Eliyat Brian
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Weekly Fat-Burning Workout Plan

Target: Weight loss and fat burning

Schedule: 5 days/week | Duration: 30-45 minutes/day

Type: Low-to-moderate cardio + strength + flexibility

Day 1 - Moderate Cardio (Fat Burn Focus)

* Walking or treadmill jog - 30 min (keep HR in fat-burning zone ~65-75% max HR)

* Cool down: 5 min stretch

Day 2 - Bodyweight Strength + HIIT Light

* 3 Rounds (30 sec on, 15 sec rest):

- Squats

- Push-ups

- Lunges

- Plank (20 sec)

- Jumping jacks

* Stretching: 5-7 min

Day 3 - Long Low-Intensity Cardio (Zone 2)

* Brisk walking, cycling or dancing - 45 min

* Keep HR in 60-70% range

* Focus on fat oxidation

Day 4 - Active Recovery / Yoga

* 20-30 min light yoga or stretching

* Focus on breathing and flexibility

Day 5 - Mixed Cardio + Strength

* 10 min warm-up jog

* 20 min circuit:

- 1 min treadmill run

- 1 min mountain climbers

- 1 min squats
- 1 min rest (repeat 4 rounds)

* Cool down

Day 6 - Optional Light Activity

* 30 min walk at low pace (optional)

Day 7 - Rest

* Full rest or light stretching

Nutrition Tips (For Better Results):

* Increase protein intake, especially post-workout

* Avoid processed sugar and deep-fried foods

* Drink at least 2.5L of water per day

* Remember: Fat loss = 70% nutrition + 30% exercise

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