The 6-Week Fat Blast Workout Routine

Follow this workout plan if your goal is to lose weight and get a more sculpted, leaner body.

by Jon-Erik Kawamoto, CSCS, CEP

Duration 4 weeks

Equipment Yes

Any successful fat loss program is going to take you out of your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, real foods (no processed, fast food crap), which leaves you in a slight calorie deficit.
Enter the 6-Week Fat Blast.
To maximally reduce your body fat percent, you’re going to have to start in the kitchen. You may have heard the saying that abs are made in the kitchen, which is true - you can lose fat and not even pick up a single weight or run a single step. But in order to build muscle, increase muscular strength and cardiovascular fitness, you’re going to have to hit the gym. So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off.
Over the 6-weeks, your program will look like this:

Week	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	Rest	Full body Workout A	Cardio Workout 1	Full body Workout B	Rest	Full body Workout A	Cardio Workout 2
2	Rest	Full body Workout B	Cardio Workout 1	Full body Workout A	Rest	Full body Workout B	Cardio Workout 2
3	Rest	Full body Workout A	Cardio Workout 1	Full body Workout B	Rest	Full body Workout A	Cardio Workout 2
4	Rest	Full body Workout B	Cardio Workout 1	Full body Workout A	Rest	Full body Workout B	Cardio Workout 2
5	Rest	Full body Workout A	Cardio Workout 1	Full body Workout B	Rest	Full body Workout A	Cardio Workout 2
6	Rest	Full body Workout B	Cardio Workout 1	Full body Workout A	Rest	Full body Workout B	Cardio Workout 2

Your Full Body Workout Template:

Circuit Letter	Training Type
A1 & A2	Density Training
B1 & B2	Density Training
C	Barbell Complex
D	Body Weight Exercise

Workout A: Full Body

Exercise Number	Exercise	Week 1 Sets/Reps	Week 2 Sets/Reps	Week 3 Sets/Reps	Week 4 Sets/Reps	Week 5 Sets/Reps	Week 6 Sets/Reps
A1	Barbell Front Squat	5 reps (10RM) for 6-min	5 reps (10RM) for 8-min	5 reps (10RM) for 10-min	5 reps (10RM) for 12-min	5 reps (10RM) for 14-min	5 reps (10RM) for 15-min
A2	Pull Up	5 reps for 6-min	5 reps for 8-min	5 reps for 10-min	5 reps for 12-min	5 reps for 14-min	5 reps for 15-min
B1	Romanian Deadlift	5 reps (10RM) for 6-min	5 reps (10RM) for 8-min	5 reps (10RM) for 10-min	5 reps (10RM) for 12-min	5 reps (10RM) for 14-min	5 reps (10RM) for 15-min
B2	Single Arm Dumbbell Bench Press	5 reps/L/R (10RM) for 6-min	5 reps/L/R (10RM) for 8-min	5 reps/L/R (10RM) for 10-min	5 reps/L/R (10RM) for 12-min	5 reps/L/R (10RM) for 14-min	5 reps/L/R (10RM) for 15-min
C	Barbell Complex*	3x6/ exercise	3x8/ exercise	3x6/ exercise**	3x8/ exercise**	3x6/ exercise***	3x8/ exercise***
D	Dumbbell Pushups	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible

*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

Workout B: Full Body

Exercise Number	Exercise	Week 1 Sets/Reps	Week 2 Sets/Reps	Week 3 Sets/Reps	Week 4 Sets/Reps	Week 5 Sets/Reps	Week 6 Sets/Reps
A1	Conventional Deadlift	5 reps (10RM) for 6-min	5 reps (10RM) for 8-min	5 reps (10RM) for 10-min	5 reps (10RM) for 12-min	5 reps (10RM) for 14-min	5 reps (10RM) for 15-min
A2	Chest Supported Dumbbell Row	5 reps (10RM) for 6-min	5 reps (10RM) for 8-min	5 reps (10RM) for 10-min	5 reps (10RM) for 12-min	5 reps (10RM) for 14-min	5 reps (10RM) for 15-min
B1	Bulgarian Split Squat	5 reps/L/R (10RM) for 6-min	5 reps/L/R (10RM) for 8-min	5 reps/L/R (10RM) for 10-min	5 reps/L/R (10RM) for 12-min	5 reps/L/R (10RM) for 14-min	5 reps/L/R (10RM) for 15-min
B2	Single Arm Dumbbell Overhead Press	5 reps/L/R (10RM) for 6-min	5 reps/L/R (10RM) for 8-min	5 reps/L/R (10RM) for 10-min	5 reps/L/R (10RM) for 12-min	5 reps/L/R (10RM) for 14-min	5 reps/L/R (10RM) for 15-min
C	Barbell Complex*	3x6/ exercise	3x8/ exercise	3x6/ exercise**	3x8/ exercise**	3x6/ exercise***	3x8/ exercise***
D	Inverted Suspension Row	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible	100 as fast as possible

*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

Cardio Workout 1

Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.

• Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).
• Perform 30-sec Elbow Plank on the exercise ball.
• Perform another 30-sec hill sprint.
• Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
• Perform another 30-sec hill sprint.
• Perform 30 ab wheel rollouts from your knees.

Repeat this total sequence 8-10 times through.
Finish with a 5-10 minute general cardiovascular cool down.

Cardio Workout 2

Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.

• Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).
• Perform 20 kneeling high cable crunches.
• Perform a farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down.
• Perform another 60-sec hill sprint.
• Perform 20 lateral medicine ball wall tosses per side.
• Perform another farmer’s carry just as written above.

Repeat this total sequence 6-8 times through.
Finish with a 5-10 minute general cardiovascular cool down.
Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”

Jon-Erik Kawamoto, CSCS, CEP, is a Personal Trainer, Strength Coach and Fitness Writer out of St. John's, Newfoundland, Canada. He contributes regularly to many major health and fitness magazines and websites and is currently in the middle of a master’s in exercise physiology at Memorial University. Check out more of his work at www.JKConditioning.com and follow him on Twitter at @JKConditioning.