The Facts:
To burn a pound of fat you must burn 3,500 calories. In essence, an individual with more than 50lbs to lose must burn 500 calories per exercise 6x a week to lose one pound of fat.
Maximize your Fat Loss
With this fact taken in to account we must set the participant on the road to burning this amount at every workout. With a proper combination of strength training and cardio, you can maximize your fat loss by simultaneously adding muscle to boost resting metabolism and burning large amounts of calories with the cardio.
Tabata Training and Workout Plan
Frequency: 6X a week (M, T, W, Tr, F, Sa)
Breakdown: Alternate Speed, Cardio, and Callisthenic workouts
Week 1 = M: Cardio training, T: Speed training, W: Callisthenic training, Tr: Cardio training, F: Speed training, Sa: Callisthenic training, Su: Rest
Weight Lifting
Use weight lifting in conjunction with cardio and speed to gain muscle endurance and strength
Frequency: 2x a week
Rounds: 8 per lift = 4 min per lift
Reps: Burnout
Lifts: 20 seconds on and 10 seconds off = 1 round
Rest: 2-3 days in between doing the same workout
Change exercises that you are doing every 6 weeks to prevent a plateau.
Cardio
Use cardio in between lifting days and speed days
Frequency: 2X a week
Breakdown: 60–90 min sustained
Intensity: start where you can comfortably exercise for 30 min and gradually increase the intensity
Heart Rate Range = 50-60% max HR
Total Cardio workout = 500-1000 cal
Speed
Use speed on days after cardio to prevent a plateau in cardio
Frequency: 2X a week
Sprint for 1 min sustained
Cooldown (walk) for 2 min
Repeat this cycle 5 times
Total speed workout = 20 min
The Plan
Basic Lifting
Wednesday | Saturday |
Pushups (20/10*8) | Exploding Pushups (20/10*8) |
Body Weight Squats (20/10*8) | Squat Jumps (20/10*8) |
Pull-ups (20/10*8) | Chin-Ups (20/10*8) |
Knee ups (20/10*8) | Crunches (20/10*8) |
Basic Cardio - progress to burning 1,000 calories in an hour Monday -- Run: 6.0 mph for 30 min Thursday -- Run: 6.0 mph for 35 min Basic Speed – Max 5 cycles in 20 min Repeat cycle 5 times
Monday | Thursday |
Suicides = 1 minute | 200-meter sprint |
Rest = 3 minutes | Rest = 3 minutes |
Repeat cycle 5 times | Repeat cycle 5 times |
Note:
- Use this as a template and focus on doing what you can when you begin your program.
- For the individual trying to lose 50lbs or more, it is best to start without the speed section and sub it with additional cardio, due to the intense physical demands of speed training. However, as the ability level progresses, try to incorporate it more and more to increase cardiovascular capacity.
- It is best to keep the same layout but change exercises every 6 weeks.
- This is INTENSE, don’t try to do everything the first time, work up to it.
- If you stick to this you will get lose significant weight in about 2-6 months but you have to eat right as well to fuel your body with the right stuff.
- Tabata is all about burnout and then a small rest, so try to go to fatigue in every round.
This workout has been provided by Certified Personal Trainer, Ethan Townsend