Exercise and workouts are the best way to secure a long term fit and healthy body. But it usually takes some time for you to visibly see the good effects of exercise and the weight loss is slow. But all of us want quick results and how do you achieve a fast fat burning workout in a limited period of 4 weeks. Here is a fat-burning workout plan that may help you trim your body considerably within a month.
Carry out low impact, light Cardio exercises like swimming or cycling for an hour on empty stomach on mornings.
On afternoons, do body weight only workout by repeating pushups, squats, jumping jacks and an abdominal exercise.
Tuesday mornings can have the routine as that on Monday. On afternoons, body weight only workout can be replaced by 5-10 repeats of 30 -60 seconds of intense cycling.
The remaining days of the week may continue the above routine in an alternating fashion ( Wednesday and Friday, same as Monday. Thursday same as Tuesday).
Weekends can be a time for relaxation with stretching exercises and meditation practices like yoga.
Week 2 and Week 3
Monday, Wednesday and Friday
A workout covering all the parts of the body, that is a full body workout must be carried out every day. After each training workout a short intense Cardio should be done.
Tuesday, Thursday and Saturday
These days can follow the same routine as the first week. Increase the number of intervals each day gradually.
This is the last week and there is going to be only a slight modification in the daily fat burning workout plan.
Monday, Wednesday and Friday
Add half an hour of light, unfed Cardio to your exercise hours. Now you will be appending about 15 hours of exercise per day.
Once the 4 weeks of intense working out has been completed, give yourself some relaxation by following a light Cardio and yoga for a week before starting on your next intense work out therapy.
Follow a high protein diet with low or moderate carb. High protein content may induce suppressions in the immune system and cause lack of energy. To tackle these problems use calorie cycling. Calorie cycling helps with fast fat loss and also helps you get adequate energy. To do this, eat a low carbohydrate item on days when you do short Cardio exercises alone. On your intense training days, have some moderate carb diet. Calorie cycle need not be used in the first week.
Some other tips on diet are listed down:
- Make lean protein a major part of your lunch and dinner
- Add leafy green vegetables like spinach to your diet.
- Avoid starchy vegetables.
- Avoid sugary drinks like sodas and alcohol.
- Avoid high calorie fruits like bananas and coconuts.
A 4 week fat burning workout may seem easy but it requires full dedication and huge levels of stamina. Without proper focus and intense action you may not be able to achieve your target. Keep focused and give a break to your body after the workout duration. But don’t forget to keep exercising regularly to maintain fitness.