Get a fat-burning blitz with this 'M&F’ hardcore, get-lean training program. If you burn off more calories than you put in your mouth you trigger the release of stored fat to make the difference. Thank you for signing up. Over the next 4-weeks you’ll be hitting all major muscles hard… but with a strong and curvy emphasis on your booty, legs and tummy. There’s an optional fourth session in there if you want it – but the core of the program revolves around 3 resistance-based circuit workouts. In the aforementioned example, notice how the toughest variation of the three (incline) is done first, and the easiest (decline) last. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. This workout maximizes how many calories you burn by combining the power of cardio with muscle strengthening resistance exercise. It’s only a guide though, so don’t worry too much about the actual days you take part in exercise – fit it in wherever you can. Luckily, we’re here to give you exactly what you need – a 4-week workout plan from home that’s as simple as it is effective. Sufficient cardio, definitely. Even the ones that do let you work out from home force you to use equipment you just don’t have (or in some cases haven’t even heard of). – ✅ Each workout takes less than 30 minutes-great for busy schedules. If a set calls for 10 reps, don’t select a weight that you can twice that number of reps with. This was solved by choosing back and shoulder exercises on day 1 that more or less mirror each other, and likewise on day 4 for chest and back. No, we figured we’d go all the way with it, meaning every set is a superset. In this 4-week workout plan at home you’ll be shredding fat, building fitness and gaining confidence – all in the comfort of your front room. The 4-week Plan: Burn Belly Fat With These Weight Loss Workouts ... the biggest challenge to adopting a weight-loss workout plan is finding a regimen that fits seamlessly into your life. Muscle Endurance, Power, Strength Training. We’ve added in one optional cardio workout each week for you to try if you have time. All rights reserved. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. And the lifting? Providing you’ve got space in your living room, you’re good to go. Sometimes you just want to get fit in your own home and not have to hit up the gym. Imagine if you did exercises in the opposite order, from easiest to hardest. – ✅ step by step instructional picture examples of every move Check regularly for the latest, Greatest Physiques. Your information has been successfully processed! You can start off light and ramp up the effort as your confidence builds… or you can use this 4-week workout plan for weight loss as an intense short-term fat burner. – ✅ promote fat loss & boost metabolism But where an extended set differs from a superset or triset is that it’s basically the same movement performed two or three different ways by changing the angle and/or grip position. Cardio (by week). – ✅ exercises focus on hiit, strength training, and plymetrics – ✅ full exercise glossary with images and instructions for every move. Want to build a better body in just 12 weeks? This blog is for those who are thinking of becoming pregnant, are already pregnant, or have given birth and are looking forward to getting their best bodies ever. You can do this at home and no equipment is needed. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. – 225 pages long – Each workout takes less than 30 minutes-great for busy schedules. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. (You will, however, be resting between each superset.) (To be completed only on workout days). – ✅ build a lean tone stomach, butt, thighs, and arms Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Increasing intensity is one thing; having no strength left halfway through your workout is another. Adding a third exercise will further increase intensity and calorie burn. Notice that back shows up twice this week, for the simple reason that shoulders don’t have an obvious opposing muscle group. In it, we’re combining supersets with what we call extended sets—a grouping of two or more exercises for a given body part done consecutively, similar to a superset or triset. – ✅ no gym required The idea is to complete as many total reps as you can by limiting your rest time. This is the ultimate 4-week workout plan to lose weight at home. Don’t be afraid to decrease resistance to reach the target number of reps. As the sessions pass on this 4-week workout for weight loss you’ll soon learn more about what your body can do. My sole mission is to shape and create fit mommies by providing workouts, recipes, and fitness tips. – step by step instructional picture examples of every move The order in which you do the exercises in the extended set is crucial. Combined with your weekly strength circuits you’ll soon be punching fat directly in the face. Prior to each workout, thoroughly warm up each body part you’re training that day. During this week, we incorporate a broad spectrum of reps, going as heavy as four reps and as light as 20, which will hit upon strength, hypertrophy and endurance in each triset. The idea is for you to take part in two circuits each workout. The Narcissist and Their New Supply (Girlfriend/Boyfriend). Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Not only will this save you time in the gym, but you should be stronger on the second exercise of each superset, as research has shown that a muscle will be stronger if preceded by a contraction of its antagonist. Set a timer for 15 minutes and go from one exercise to the next in a continuous circuit until the buzzer goes off. Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell press and decline dumbbell press. You don’t need fancy gym wear or even equipment. In addition to boosting intensity, extended sets offer the benefit of targeting a wide variety of muscle fibers in the course of just one set via changing of angles. These four workouts will pair opposing muscle groups with each other (for example, chest and back), the one exception being calves, which will be performed similar to week 1. Sure, you’d be able to get more reps on decline, but by the time you got to incline you’d be so fatigued that getting an appreciable number of reps on the hardest of the three exercises would be unthinkable. Getting the most out of extended sets depends upon increasing the body’s mechanical advantage from set to set. The first exercise of each superset will be a mass-building/compound move and the second will be a single-joint isolation move, which is our way of easing you into the program. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”. This first week will employ the former, where each major muscle group will be thoroughly exhausted before moving onto the next body part. – ✅ download on any device Both circuits are 15 minutes long – that’s 30 minutes of furious fat burning each time you clear the front room and get down to work. In four short weeks you’ll be able to fit in that dress, run that mile and wear that smile you’ve been missing for so long. Finding a workout plan that suits your individual needs can be a pain. Therefore, after every training session, be sure to feed your body 20-40 grams of whey protein and 30-60 grams of simple carbs. – ✅ contains cardio and stretching routines as well! “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. It doesn’t need to be gym gear, but it does help if its baggy and allows a good range of movement – sweat pants and a tee work well (and a good sports bra too if you need one). Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 4-Week Fat-Burning Superset Workout Routine, Angelica Teixeira's Diet and Training Tips, Stipe Miocic is Conditioned To Outlast All Opponents, Physical Exercise Might Strengthen Memory, Northern Chill Announces Olympia Water Supply Program, Frank Zane: The Thinking Man's Bodybuilder, Kamal Elgargni Talks Olympia Prep and Cheat Meals, How Phil Heath Trains to Build Massive Lats. However, if you want to optimize weight loss with your new level of fitness you can try the following Greatest Physiques workout guides: Women’s gym routine for weight loss and toning. Over the next month you’ll be working out just 3 times per week. By the end of this month you will have built in the habit of exercising regularly and your progress will be noticeable. – ✅ download instantly from anywhere There’s a saying that you can’t out train a bad diet and it’s 100% correct. That’s easy: supersets. Check out my 12 Week Workout Bundle! Since the colder months are coming up, a ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. Even the ones that do let you work out from home force you to use equipment you just don’t have (or in some cases haven’t even heard of). These moves can be training either the same body part (for example, two chest exercises) or two different ones (a chest and a back exercise). A set or two of lateral raises isn’t sufficient for the amount of intensity you’re about to experience. This program focuses solely on body weight exercises that don’t rely on special equipment or loads of space. When supersetting opposing muscle groups (not just in this particular program, but any time), don’t always start with the same bodypart first. How you approach your work out is up to you. Has Brazil Taken Over the Pro Bikini Division? Build a stronger, more muscular upper body in just three weeks. From the beginning (especially if you’re not accustomed to doing supersets), you’ll notice an increased level of intensity in each workout as compared to straight sets, which will help boost growth hormone levels following training sessions, thus increasing muscle growth and stoking the fat-burning process. Go too slow and you’ll limit the benefits of the workout.

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