Shared Program

Body Fat Blast - US

Author
Reps & Sets
About
If your aim is to reduce your body fat, then cutting the calories you consume is essential. But exercise also plays an important role - by burning more calories when you exercise, and increasing your basal metabolic rate, so you burn more calories when you're resting too. Combining HIIT and whole body weight resistance, aim to complete this working program 3-4 times a week and watch those calories burn.

This workout program was created using Reps & Sets, the complete gym loggin app for iPhone and Apple Watch. Get Reps & Sets

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Elliptical Cross Trainer

102:00 6 miles/h 4
203:00 6 miles/h 6

Prison Squat

120
REST 00:30
220
REST 00:30
320
REST 00:30

Superset

110 x 10lb Dumbbell Lateral Raise
210 x 10lb Dumbbell Front Raise
REST 00:45
310 x 10lb Dumbbell Lateral Raise
410 x 10lb Dumbbell Front Raise
REST 00:45
510 x 10lb Dumbbell Lateral Raise
610 x 10lb Dumbbell Front Raise
REST 00:45

Seated Chest Press

120 x 45lb
REST 00:45
220 x 45lb
REST 00:45
320 x 45lb
REST 00:45

Cable Seated Row

115 x 55lb
REST 00:30
215 x 55lb
REST 00:30
315 x 55lb
REST 00:30

Running

102:00 6 miles/h
REST 01:00
201:00 7.5 miles/h
REST 00:30
300:30 9 miles/h
REST 00:15
400:15 10 miles/h
REST 00:15
500:30 9 miles/h
REST 00:30
601:00 7.5 miles/h
REST 01:00
702:00 6 miles/h