Say BA BYE to stubborn fat with this intense workout planned designed to keep your metabolism elevated throughout the day, to promote fat loss. The workout is based on a mix of Weights and HIIT( High Intensity Training) proven by many studies is one of the best forms of cardio to torch fat.
DIET : Low Carb, High Protein, Moderate Healthy Fats
Duration : 4 weeks
| Fat Loss | |||
| DAY 1 | SETS | REPS | |
| Barbell Squats | 5 | 10,8,6,6,5 | |
| Sumo Squats | 5 | 10,8,6,6,5 | |
| Deadlifts | 5 | 10,8,6,6,5 | |
| One Arm rows | 5 | 10,8,6,6,5 | |
| Weighted Push ups | 5 | 10,8,6,6,5 | |
| Snatch press | 5 | 10,8,6,6,5 | |
| Tricep Dips | 5 | 10,8,6,6,5 | |
| Bicep Curls | 5 | 10,8,6,6,5 | |
| Time | |||
| HIIT TRAINING | 20 minutes | ||
| DAY 3 | SETS | REPS | 1 minute rest periods |
| Dumbbells Step ups | 3 | 20 | |
| Kettlebell swings | 4 | 20 | |
| Dumbbells lunges | 4 | 15 | |
| Romanian deadlifts | 4 | 12 | |
| Planks | 3 | 1 minute each | |
| HIIT Training | Time | ||
| 20 minutes | |||
| ABS Circuit | SETS | REPS | |
| Leg raises | 4 | 15 | |
| Leg pulls | 4 | 12 | |
| Bicycle crunches | 3 | 12 | |
| Scissor kicks | 3 | 12 | |
| Flutter kicks | 3 | 12 | |
| Hanging leg holds | 3 | 1 minutes x 3 | |
| DAY 4 : Rest | |||
| DAY 5: Repeat DAY 1 | |||
| DAY 6: Repeat DAY 2 |
* However following the same program over a month will result in muscle plateau due to the body adapting to the training program, hence we recommend to change the training program and the diet plan following 1 month to continuously see progress.
