The Shredder Fat Loss Workout

Lose Body Fat with the Best Fat Burning Exercises and HIIT Training


Welcome to our Shredder Fat Loss Workout instruction guide!

Here you'll learn how to do this weight loss workout and be able to download and print the free workout plan. First, a quick summary:

Workout Summary:The Shredder Fat Loss Workout
Training Level:Advanced
Main Goal:Lose Body Fat
Days Per Week:4-5
Workout Type:Weight Lifting Routine and HIIT* Training

*HIIT=High Intensity Interval Training




Workout Description:

The Shredder Fat Loss Workout is similar to The Burner Weight Loss Workout. We'll keep your heart rate up by mixing HIIT cardio exercise with Compound Exercises to help you lose body fat and achieve results, but in a slightly different manner.

On this weight loss workout, three days will consist of HIIT Training as well as a weight lifting routine (through alternating Workouts A, B, and C) and two days will be devoted to 30-45 minutes of cardio exercise alone. If you're feeling particularly motivated and are seeking 6 pack abs, add an ab workout to a rest day or a cardio workout day.

  • Day 1 - Workout A
  • Day 2 - 30-45 Minutes of Cardio Interval Training
  • Day 3 - Workout B
  • Day 4 - 30-45 Minutes of Cardio Interval Training
  • Day 5 - Workout C
  • Day 6 - Rest Day
  • Day 7 - Rest Day


As you can see, a cardio workout or a day of rest will always come between workouts A, B, and C to give your muscles adequate time to recover. In the beginning, if you're fairly sore after a weight lifting routine, skip the cardio. However, after a couple of weeks, you should be making it through all five days, wuss.

Workout Routines A, B, and C:

The order of workout routines A, B, and C is as follows:
  1. Start with a five minute warm-up (jogging, elliptical, etc.)
  2. Three cycles through the weightlifting circuit
  3. 15-20 minutes of interval training

So, warm-up, three cycles through the weightlifting circuit, interval cardio. Each of the workout routines is a full body workout will work your upper body, lower body, and core, shredding fat along the way.

Rest for 30-60 seconds between each superset but do not rest between the individual exercises within the superset.

Workout A

SupersetWeight Training ExercisesSets x Reps
A Incline Bench Press 2 x 6-8
Bent Over Row 2 x 8-10
Barbell Step Ups 2 x 8-10
B High Knees 30-60 seconds
Mountain Climber 3 x 12-15 Per Side
Plyo Pushups 3 x 10-12 Per Side
C Chin Ups or Reverse Grip Lat Pull Down 2 x 8-10
Exercise Ball Jacknife 2 x 12-15
Tricep Dips 2 x 12-15

Workout B

SupersetWeight Training ExercisesSets x Reps
A Barbell Squats 2 x 6-8
Body Row 2 x 8-10
Plank Exercise Hold for 60s
B Box Jumps 3 x 12-15
Pushups to Plank Exercise 3 x 15-20
Bicycle Crunch Exercise 3 x 12-15 Per Side
C Dumbbell Lunge 2 x 8-10 Per Leg
Dumbbell Front Raise 2 x 8-10 Per Arm
Good Morning 2 x 10-12

Workout C

SupersetWeight Training ExercisesSets x Reps
A Barbell Bench Press 2 x 6-8
Barbell Deadlifts 2 x 8-10
Hanging Leg Raises 2 x 12-15
B Clean and Press Exercise 3 x 10-12
Jumping Jacks 3 x 25
C Pull Ups or Lat Pulldown 2 x 8-10
Tricep Pushups 2 x MAX
Split Squats 2 x 8-10 Per Leg

Notes

  • To burn the most calories, concentrate on cardiovascular exercises that get your whole body involved and work all of your muscles such as running outside or on a treadmill or using the elliptical machine, rower, or stair climber.

  • Alter your weight loss workout as well as your cardio exercise of choice at least every 6 weeks. The more experienced you are, the more frequently you need to alter your routine.

Related Pages

You've seen this Fat Loss Workout. Check out all the Workout Routines.
Start at our Home Page.

Popular Muscle Building Workouts and Related Pages
muscle building workouts
Muscle Building Workouts
Jacked Muscle Building Workout
Full Body Strength Training Routine
Muscle Building Tips
Weight Gain Tips
Strength Training Exercises




Popular Fat Loss Workouts and Related Pages
workout routines
Weight Loss For Beginners
Fat Loss Workouts
The Burner Weight Loss Workout
The Shredder Fat Loss Workout
Tips to Lose Weight
Fat Burning Exercises
6 Best Ab Exercises