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Fast fat burner
Cutting
Intermediate
Machine strength
Plan Details
The Fast fat burner routine by Couch-K is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
If you're trying to lose fat quickly for a special occasion in 3-4 weeks you may need to do a few things that would not be sustainable in the long run. The goal of this routine is to lose fat, but as little muscle and strength in the process. It works on the principle of the more times you can stimulate your metabolism and recover for the next round, the greater the results will be. Workouts will be kept short < 45 minutes The pace will remain high
Routine detail
Tue
Strength training
Est. 30 min
4 exercises
Deadlift - Squat style
4 Sets x 6 Reps
Dumbell Floor Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Wed
High Intensity Intervals (20 minutes)
Est. 27 min
1 exercise
Indoor Cycling
1 Set
Thu
Strength training
Est. 34 min
4 exercises
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Fri
Bodyweight workout
Est. 23 min
6 exercises
Single-Leg Glute Bridge
2 Sets x 8 Reps
Jump Squat
2 Sets x 5 Reps
Single-Leg Squat
2 Sets x 6 Reps
Band Reverse Fly
2 Sets x 12 Reps
Medicine Ball One-Arm Push-Up
2 Sets x 12 Reps
Ab Wheel Rollout
2 Sets x 12 Reps
Sat
PM: Strength training
Est. 31 min
4 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Sat
AM: Zone 2 (45-60 minutes)
Est. 62 min
1 exercise
Walking
1 Set
Sun
PM: Bodyweight workout
Est. 25 min
6 exercises
Bench Hip Thrust
2 Sets x 15 Reps
Split Jump
2 Sets x 8 Reps
Bodyweight Side Lunge
2 Sets x 8 Reps
Band Reverse Fly
2 Sets x 12 Reps
Single-Leg Push-Up
2 Sets x 12 Reps
Ab Wheel Rollout
2 Sets x 12 Reps
Sun
AM: Zone 2 (30-45 minutes)
Est. 47 min
1 exercise
Walking
1 Set
