Fat burning workouts should be about more than just doing exercises to make you pour with sweat. Yes, you need to raise your heart to burn cals, fast. But, a decent workout plan will use resistance moves to build a stronger, fitter body which has the added benefit of firing up your metabolism for maximum daily calorie burn.
Follow a plan like this alongside all a healthy nutrition plan and you'll hit your body composition sweet spot.
But getting starting and sticking to a routine can be tricky without direction, so we enlisted the help of Louise Hazel, the GB heptathlete turned celebrity PT and TV host, to design you a four-week fat burning workout plan.
It can be done from anywhere; all you need is a pair of dumbbells and a sweat wicking outfit. Need new fit kit inspo? Let us help with that. Here are 25 new gymwear buys.
Now your kitted out let's take a look at Hazel's workout plan.
Fat Burning Workout Plan: The Rules
- Each week involves a new workout that focuses on fat burning exercises. As you progress the workouts will become more challenging than the last.
- If you're a beginner, do weeks 1 to 4; if you're intermediate, start at week 2, repeating it twice before doing weeks 3 and 4; if you're a pro, do week 2, 3, 4 then 4 again.
- During the workouts do each move for 30 seconds before moving onto the next. Do 3 circuits with 2-3 mins rest in-between.
Your fat loss workout week
MONDAY: HIIT workout
TUESDAY: HIIT workout
WEDNESDAY: Yoga
THURSDAY: HIIT workout
FRIDAY: HIIT workout
SATURDAY: Rest
SUNDAY: Easy 5K or other cardio
(Screenshot this timetable or save it as a note on your phone, so you know which workout you're doing on which day. By 'HIIT workout', we're referring to the week's workout - see videos below.)
Hazel's top tips for maximising fat loss
- This workout plan is designed to be really simple so you can do it at home.
- Each circuit takes just 20 minutes, so even the busiest of people can work them into their schedule.
- Every week slot in your favourite yoga class and an easy 5K to balance out the high-intensity training.
- Fail to prepare, prepare to fail. When planning your meals, don't cut out carbs completely but prioritise them at breakfast and after training, Hazel advises, so your body will burn alternative energy sources (specifically, fat) later in the day.
- Bear in mind you need three portions of protein a day for muscle repair. Calculate your optimum size by multiplying your weight (kg) by two and eating it in grams per serving.
Week one:
YOUR WORKOUT
Do this on Monday, Tuesday, Thursday, Friday
This is a total-body fat burning workout so it will boost kickstart your metabolism, speed up fat burn and have you perfecting lean-muscle-building moves you’ll build on week by week.
Do each of the following for 30 seconds, rest for two minutes, then repeat twice more:
- Sides To Sides (preferably with feet off the floor)
- Tricep Dips (using a chair or raised platform)
- Squats (while keeping your heels in constant contact with the floor)
- Plank (keeping your back, shoulders and neck in alignment)
- Burpees
YOGA
Do this on Wednesday
Try this 10-minute yoga flow by Ella Mills to chill your body the eff out.
CARDIO
Do this on Sunday
Join the growing number #Sundayrunday runners and get outside. There's no need to go fast - an easy paced 5K is your goal. You should be able to chat while running.
NUTRITION
This week your focus is on creating new habits and resetting your system.
- Do your workouts sequence before breakfast. Your muscle’s glycogen will be at its lowest so any sugars you eat after will refuel muscles, rather than be stored as fat.
- After a fasted session, add protein powder to almond milk for a natural and tasty post-workout replenishment.
- Add a juice into your day. Try blending beetroot, lemon, apple, ginger for a post-workout pick-me-up. The antioxidants in beetroot can help mop up free radicals released during exercise.
YOUR SHOPPING LIST
Week 2:
YOUR WORKOUT
Do this on Monday, Tuesday, Thursday, Friday
With moves like alternate V-sits and spiderman burpees, this workout has been specifically designed to target muscles while taking your heart rate to the next level.
Do each of the following for 30 seconds, rest for two minutes, then repeat twice more:
- Alternative V-Sit (keeping legs and arms as straight as possible)
- T Press-Up (making sure, when you rotate on to the side, you open out the chest and extend the arm up)
- Forward Lunges (with hands on hips and heels in contact with the floor at all times)
- Walking Plank
- Spiderman Burpees
YOGA
Do this on Wednesday
Like last week make time for this 10-minute yoga flow by Ella Mills to stretch out sore, tired muscles.
CARDIO
Do this on Sunday
Mix things up and try a treadmill sprint session or get on a bike for your cardio session – 1 min on at 75% intensity (moderate pace), 1 min rest, with 6-8 reps.
NUTRITION
Refuel
This week the workouts are tougher and more advanced says Hazel so chase this week's circuit with a breakfast of overnight oats soaked in almond milk for a vital fuel-up.
Spice things up
We’ve all heard that eating chillies can help boost metabolism so try a spicy juice to kickstart your metabolism: blend 2 tomatoes with 1⁄4 chilli to feel the burn.
Try this
Amino acid glutamine will supercharge your immunity – a must when you’re hitting it hard – as well as boost stamina and recovery. Mix 5g powder with water or a shake.
YOUR SHOPPING LIST
Week 3:
YOUR WORKOUT
Do this Monday, Tuesday, Thursday, Friday
The third of our fat burning workout videos, this one ups the resistance and complexity. Grab your dumbbells –it's time to turn up the resistance. This week you're focussing on functional, muscle-building moves.
Do each of the following for 30 seconds, rest for two minutes, then repeat twice more (with dumbells):
- Spiderman (with a flat back)
- DB Frontal/Lateral Raise
- DB Side Lunge
- DB Side Plank (with the arm locked out and stretched towards the ceiling at all times)
- Burpee Press
YOGA
Do this on Wednesday
This week mix up your movement with a flow by Yoga with Adrienne.
CARDIO
Do this on Sunday
If you're feeling tired go on a long, leisurely week but if you still have reserves in the tank here's your workout: try 10×10 sec sprints at 95% intensity. Aim for 4 mins recovery between each one. Remember though, not getting enough rest can undo the benefits of a high intensity workout.
NUTRITION
For the next two weeks you should focus on energy levels, healthy fats and hydration.
Add in a nightcap
Keep your spirit levels up in this final week. Take 500-1000g of immunity- and liver function-boosting vitamin C with water before bedtime.
Eat well
Work a portion of healthy fats – a handful of nuts, half an avocado, a serving of oily fish – into every meal to unlock essential vitamins and to keep you feeling fuller.
Keep chugging water
And Hazel advises staying hydrated: “Even a 1% reduction in hydration will affect your ability to burn fat,” Hazel says. Sip 250ml first thing, 500ml during a workout and 500ml after.
YOUR SHOPPING LIST
Week 4:
You're in the final stretch now. Take pride in how much your fitness has improved even in this short space of time and smash your last week.
Do each of the following for 30 seconds, rest for two minutes, then repeat twice more (with dumbbells):
- Row (with your back flat and core engaged)
- DB Press Row (getting your chest right down to the floor and elbows in)
- Drop Squat
- 3-Point Plank (with your back flat, core engaged and arm out long)
- Naughty Burpee (with tight squat thrusts)
YOGA
Do this on Wednesday
Let us suggest sticking with Yoga with Adrienne. Her 'yoga for runners' is a world-favourite - it's been watched more than 1million times!
CARDIO
Do this on Sunday
Finish strong with a 5k and then reeeeeelax!
If you'd rather try strength training in the gym, bookmark these core strengthening exercises or this glutes workout.
Amy Lawrenson is an established health and beauty journalist with over 13 years experience working for titles including ELLE, Women's Health and Byrdie. Today, Amy is based in Amsterdam and works as a freelance journalist creating copy for various brands and
titles.
Bex is a wellbeing writer, brand consultant and qualified yoga and meditation teacher who likes baths, crystals, running with her pup Gustav and making unboring vegan-ish food.