7-Day Workout Plan for Burning Fat

If you are a beginner at the gym and want to stimulate fat-burning while increasing the intensity of your weekly activities and adding variety, this text is for you. To see results, you need a plan.

Our 7-day workout plan consists of a combination of full-body strength training and moderate to high-intensity aerobic workouts. You can repeat this plan for 4-6 weeks, and if you stick to a balanced and proper diet while maintaining a slight calorie deficit, you will certainly see results reflected in your weight.

Let's get started.:

1. Monday – Full-Body Strength Training

There is no effective and quality fat loss without strength training – remember that! Strength training increases muscle mass, improves bone health and strength, and boosts calorie consumption, even when at rest. The more muscle you have, the more energy (calories) you need to function daily.

3 Circuits:

• Bodyweight Squats – 15 repetitions
• Flat Bench Press with Dumbbells – 12 repetitions
• Alternating Dumbbell Rows (Bent Over) – 12 repetitions per arm
• Lying Leg and Arm Raise – Hold at the top position for 30 seconds
• Step-Ups on a Bench – 15 repetitions per leg
• Plank – Hold for 30 seconds

After each circuit, rest for 60 seconds. No rest between exercises.

2. Tuesday – Sprint Interval Training

High-intensity aerobic training is an excellent way to quickly burn calories, and alternating between high and moderate-intensity intervals also contributes to increased calorie consumption due to the recovery period for bringing your heart rate back to normal. You can do sprints outdoors or on any aerobic machine: treadmill, elliptical, bike, or rowing machine.

If you're running, here’s how the workout should go:

12 Circuits:

• 30 seconds of sprinting at maximum speed
• 60 seconds of light jogging

3. Wednesday – Foam Rolling and 12,000 Steps

After two days of intense training, your body needs recovery, but that doesn’t mean you should just lie in front of the TV. Foam rolling contributes to mobility and improves training performance due to an increased range of motion. Along with foam rolling, take time for light walking – this will boost circulation and help with recovery from the previous days.

4. Thursday – Full-Body Strength Training

Repeat Monday's Workout.

5. Friday – High-Intensity Group Workout

To change up the rhythm and add a social element to your training, which will motivate you even more, attend a group workout today. Choose a high-intensity session. No matter which one you pick, the goal is to have fun and sweat it out.

6. Saturday – Full-Body Strength Training

Repeat the workout from Monday and Thursday.

7. Sunday – Rest Day

Congratulations on completing the week’s workouts! Today, take a rest – you’ve earned it.