Summer Shape Up
Contrary to popular belief, losing body fat does not have to be a boring task that takes months to produce results. If you want to shed body fat fast and see the results of your efforts just as quickly, then have I got a workout for you!

Instead of doing only aerobic exercise, try performing high-intensity strength training workouts and aerobic exercise to maximize fat loss. Studies show that interval training (which is high intensity exercise with little rest between sets) burns more calories than low to moderate intensity aerobic exercise, both during and after a workout.

This type of workout actually turns your body into an around-the-clock fat-burning machine. Plus, and this is a big plus, many people find that they not only burn fat, but also build muscle when they perform the type of workout detailed in this article. So, if you are ready to get into the best shape of your life, cut back on the time you're spending on the treadmill and give this workout a try.

the workouts

Exercise Sets Reps Rest Between Sets
A1 Stiff Leg Deadlift 4 10 60 seconds
A2 Seated Row 4 10 60 seconds
B1 Dumbbell Shrug 1 10 60 seconds
B2 Reverse Lateral 1 10 60 seconds
C1 Leg Curl 4 10 60 seconds
C1 Lat Pulldown 4 10 60 seconds
D1 Biceps Curl 2 10 60 seconds


Exercise Sets Reps Rest Between Sets
A1 Dumbbell Lunge 4 10 60 seconds
A2 Incline Fly 4 10 60 seconds
B1 Crunches 1 10 60 seconds
B2 Calf Raise 1 10 60 seconds
C1 Leg Press 4 10 60 seconds
C1 Seated Dumbbell Shoulder Press 4 10 60 seconds
D1 Lying Dumbbell Triceps Ext. 2 10 60 seconds

Now for the 3 and 4-day workout routines you need to maximize fat loss, lift weights three or four days per week, alternating the A and B workouts. Below are examples of workout schedules for both three and four-day workouts.

3 Workouts Per Week

  • Workout A: Monday
  • Workout B: Wednesday
  • Workout A: Friday
  • Repeat this cycle for weeks 2 through 4, alternating between A and B workouts.
  • Use the weekends to recover and get ready for the upcoming week.
  • Aerobic exercise can be performed on Tuesdays and Thursdays for 20 to 30 minutes.

    4 Workouts Per Week

  • Workout A: Monday and Thursday
  • Workout B: Tuesday and Friday
  • This workout is for people that have more time to train. The added volume created by the additional workout can help burn more calories and fat.
  • Wednesday, Saturday and Sunday can be used as rest days or days to do 20-30 minutes of moderate to low intensity aerobic exercise.

    If you are a beginner or just getting back into working out, you may want to add some extra time between sets. For example, start with 2-minute rests between sets and decrease the time each week until you are at 60 seconds between sets.

    Substitute any of the exercises mentioned above with similar exercises if you do not have adequate equipment or supervision. The key to success here is to use exercises that target primarily large muscle groups so that you perform more work and burn more calories. Below is a list of related products to help you get on the right fat-loss track and stay there.