The Fat loss workout for beginners.



As well as great ab exercises the most effective six pack training also needs a fat loss workout, a muscle building routine and the correct diet.

With that in mind, here, I have put together a number of great fat burning circuits designed specifically for those who have just started training or are not particularly fit at the moment.

I recommend that you stay with these for at least 4-6 weeks before you move onto the intermediate level circuits. You can of course design your own circuits but if you do keep in mind that to be effective a good fat burning circuit needs to work as many muscles as possible and be performed with a high intensity that leaves you breathless after each completed set.

You should also have no more than 30 seconds rest between each completed circuit and the whole routine should last no less than 5 minutes and no more than 15.

Note, a lot of these circuits are made up of a combination of both bodyweight and weight training exercises. However, because everyone is so unique it is impossible for me to give you a specific amount of weight to lift for your weight training exercises.

Therefore you should choose a weight that is slightly taxing but comfortable enough to do the 10 reps reasonably comfortable. Remember these circuits are designed to burn fat rather than build muscle and you will be doing another exercise immediately after finishing one.

Each circuit should be done 3 – 6 times.

Fat loss workout one

1 set of 10 reps of shoulder press

1 set of 10 reps of bicep curls

1 set of 10 reps of triceps extensions

1 set of 10 reps of crunches

1 set of 10 reps of press ups

1 set of 10 reps of free squats (no weight)

1 set of 10 reps of leg raises

1 set of 10 reps of step ups (10 on each leg)

Fat loss workout two

1 set of 10 reps of free squats (no weight)

1 set of 10 reps of press ups

1 set of 10 reps of bent over rowing

1 set of 10 reps of crunches

1 set of 10 reps of squat jumps

1 set of 10 reps of bench dips

1 set of 10 reps of shoulder press

1 set of 10 reps of shrugs

Fat loss workout three

1 set of 10 reps of squat thrusts

1 set of 10 reps of crunches

1 set of 10 reps of press ups

1 set of 10 reps of star jumps

1 set of 10 reps of leg raises

1 set of 10 reps of biceps curls

1 set of 10 reps of bent over rowing

1 set of 10 reps of triceps extensions

Workout four

1 set of 10 reps of sit ups

1 set of 10 reps of free squats (no weight)

1 set of 10 reps of incline press ups

1 set of 10 reps of shrugs

1 set of 10 reps of press ups

1 set of 10 reps of star jumps

1 set of 10 reps of bicep curls

1 set of 10 reps of step ups (10 on each leg)

Fat loss workout five

1 set of 10 reps of seated tucks

1 set of 10 reps of star jumps

1 set of 10 reps of free squats (no weight)

1 set of 10 reps of press ups

1 set of 10 reps of reverse crunch

1 set of 10 reps of biceps curls

1 set of 10 reps of shoulder press

1 set of 10 reps of triceps extensions

Fat loss workout six

1 set of 10 reps of press ups

1 set of 10 reps of shrugs

1 set of 10 reps of squat thrusts

1 set of 10 reps of half sits

1 set of 10 reps of reverse crunch

1 set of 10 reps of incline press ups

1 set of 10 reps of star jumps

1 set of 10 reps of biceps curls

Fat loss workout seven

1 set of 10 reps of shoulder press

1 set of 10 reps of bent over rowing

1 set of 10 reps of squat thrusts

1 set of 10 reps of seated tucks

1 set of 10 reps of reverse crunch

1 set of 10 reps of step ups (10 on each leg)

1 set of 10 reps of bench dips

1 set of 10 reps of star jumps

Fat loss workout eight

1 set of 10 reps of bicycle

1 set of 10 reps of press ups

1 set of 10 reps of crunch

1 set of 10 reps of free squats (no weight)

1 set of 10 reps of bench dips

1 set of 10 reps of step ups (10 on each leg)

1 set of 10 reps of squat thrusts

1 set of 10 reps of shoulder press

Fat loss workout nine

1 set of 10 reps of exercise ball crunch

1 set of 10 reps of vertical crunch

1 set of 10 reps of star jumps

1 set of 10 reps of free squats (no weight)

1 set of 10 reps of press ups

1 set of 10 reps of step ups (10 on each leg)

1 set of 10 reps of bent over rowing

1 set of 10 reps of shoulder press

Fat loss workout ten

1 set of 10 reps of seated tucks

1 set of 10 reps of half sits

1 set of 10 reps of press ups

1 set of 10 reps of squat thrusts

1 set of 10 reps of bench dips

1 set of 10 reps of step ups (10 on each leg)

1 set of 10 reps of triceps extensions

1 set of 10 reps of shoulder press

Find out more about why a fat burning diet is crucial for a great six pack and why so many people fail.

For an awesome six pack try the five best abs exercises.

For the problem of love handles try the oblique ab exercises.

Try these simple but effective stability ball ab exercises to add a new dimension to your six pack quest.

How to keep your weight loss motivation sky high for fantastic ripped abs.

For a more difficult fat loss workout return to homepage