The better news is that this program is highly effective and beneficial. This one is for those of you that are going to the gym. Home gym heroes fear not. Give this program a go for the next 6 weeks, and you will be pleased with the results that come.
Women’s 6-week Fat Burning Program
The workouts are broken down into specific functions and groups. The weekly schedule goes as follows:
- Day 1 – Upper Body Pull Day
- Day 2 – Lower Body Posterior Chain Day
- Day 3 – Lower Body Push Day
- Day 4 – Upper Body Push Day
- Day 5 – Quadriceps and Calves
- Day 6 – Core and Tabata
- Day 7 – Off
Between work, family commitments, and life in general, it would be hard to set up a traditional weekly plan. Don’t let a Monday through Sunday mindset affect you. Start this when you see fit and make the schedule work for you. If you need to plan an extra day off, take it. If you need to train three days in a row, do it.
Workout Principles
These workouts must be performed in a circuit-style fashion. All of the exercises on that day’s schedule should be performed without rest until you complete the final one. Take a short break after that. Take deep breaths, sip your amino acids or water, and be ready to get back to work. If you are unable to do the movements back-to-back because of equipment restrictions at the gym, perform 3 sets of each movement and keep rest times to 30 seconds in between sets.
No training session on this plan should take longer than 30 minutes. There should be a goal for each workout. Try to get one more rep or five more pounds each time you train. Make the most out of these sessions and focus on improvement. If you’re eating and resting properly, then good things should happen over the next few weeks.
Cardio
There is a specific Tabata cardio workout that is scheduled for the last training day of the week. That is the four-minute workout that alternates 20 seconds of high-intensity work with 10 seconds of rest. That can be skipping rope, a cardio machine, hitting a heavy bag, cycling, or any other activity that you prefer. If you don't know where to start, check out this 8 Minute Squat & Push UpTabata Workout.
Nutritional Diet
Keep the protein high. Whether you want to go high carbs or carb-free, low-fat or high-fat, make sure that the protein is consistent. One gram per pound of body weight is sufficient.
Stay hydrated. Water is a must. 12 tall glasses a day will serve you well. Continue to drink a glass every 1-2 hours. Your last glass should be before or during your last meal of the day, which will hopefully allow you to sleep at night peacefully.
About The Author
Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing ..
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