The fat loss program or (circuit training) for intermediates.



Along with ab exercises, intense stomach muscle training also needs a fat loss program of anaerobic exercises, muscle building and the right diet for ripped abs.To help you with this goal I have provided these fat burning circuits designed specifically for those are reasonably fit and have already spent some time doing our basic fat burning workouts.

I recommend that you stay with these until you begin to find them fairly easy before you move onto our more intense workouts and for the best results you should do at least 5 but no more than 10 circuits with 30 seconds rest between each one.

If you prefer to design your own fat burning program you will find the most effective way of reducing your fat percentage is to do circuits of either weight training or bodyweight exercises and the more muscles involved in each exercise the better the results. It is also important to ensure that the circuits are taxing enough to leave you slightly breathless between each set.

Also remember that if you include weight training in your circuits the weight used should allow you to manage 10 repetitions for each set and still move immediately onto the next exercise as the goal is to burn fat and not build muscle.

Workout one of the fat loss program

1 set of ten reps of mountain climbers

1 set of ten reps of free squats

1 set of ten reps of incline press ups

1 set of ten reps of complete sit ups

1 set of ten reps of squat thrusts

1 set of ten reps of hip press ups

1 set of ten reps of shoulder press

1 set of ten reps of biceps curls

Workout two

1 set of ten reps of double crunches

1 set of ten reps of pike sit ups

1 set of ten reps of triceps press ups

1 set of ten reps of complete sit ups

1 set of ten reps of squat jumps

1 set of ten reps of hip press ups

1 set of ten reps of shoulder press

1 set of ten reps of triceps extensions

Workout three of the fat loss program

1 set of ten reps of T push ups (five each side)

1 set of ten reps of complete sit ups

1 set of ten reps of side plank dips (5 on each arm)

1 set of ten reps of mountain climbers

1 set of ten reps of free squats

1 set of ten reps of hip press ups

1 set of ten reps of bench dips

1 set of ten reps of biceps curls

Workout four

1 set of ten reps of Spiderman press ups

1 set of ten reps of double crunches

1 set of ten reps of T push ups (five each side)

1 set of ten reps of mountain climbers

1 set of ten reps of squat jumps

1 set of ten reps of triceps press ups

1 set of ten reps of incline press ups

1 set of ten reps of biceps curls

Workout five

1 set of ten reps of pike sit ups

1 set of ten reps of side plank dips (5 on each arm)

1 set of ten reps of shoulder press

1 set of ten reps of triceps extensions

1 set of ten reps of biceps curls

1 set of ten reps of bent over rowing

1 set of ten reps of incline press ups

1 set of ten reps of mountain climbers

Workout six of the fat loss program

1 set of ten reps of leg tucks

1 set of ten reps of double crunch

1 set of ten reps of complete sit ups

1 set of ten reps of press ups

1 set of ten reps of bench dips

1 set of ten reps of squat thrusts

1 set of ten reps of free squats

1 set of ten reps of squat jumps

Workout seven of the fat loss program

1 set of ten reps of press ups

1 set of ten reps of incline press ups

1 set of ten reps of T push ups (five each side)

1 set of ten reps of leg tucks

1 set of ten reps of bench dips

1 set of ten reps of mountain climbers

1 set of ten reps of Spiderman press ups

1 set of ten reps of free squats

Workout eight of the fat loss program

1 set of ten reps of shoulder press

1 set of ten reps of shrugs

1 set of ten reps of lateral raises

1 set of ten reps of hip press ups

1 set of ten reps of bench dips

1 set of ten reps of double crunch

1 set of ten reps of seated tucks

1 set of ten reps of bicycles

Workout nine

1 set of ten reps of pommel jumps (five each side)

1 set of ten reps of free squats

1 set of ten reps of mountain climbers

1 set of ten reps of leg tucks

1 set of ten reps of T push ups (five each side)

1 set of ten reps of incline press ups

1 set of ten reps of bench dips

1 set of ten reps of bicycles

Workout ten of the fat loss program

1 set of ten reps of pommel jumps (five each side)

1 set of ten reps of complete sit ups

1 set of ten reps of double crunches

1 set of ten reps of hip press ups

1 set of ten reps of squat jumps

1 set of ten reps of shoulder press

1 set of ten reps of bent over rowing

1 set of ten reps of biceps curls

Find out why lower back exercises are essential for a great six pack.

To find out why you need a fat loss program return to homepage.