Fat Burnin’ Furnace: Full Body Transformation

Workout Goal: This workout aims to stimulate both the heart and muscles. Great for intermediate fitness level individuals who want to improve aerobic capacity, muscular strength and endurance.

Daily Benefit:

This workout ensures you burn fat, build muscle, and improve your endurance. The cardio phase helps in burning calories while raising your metabolism. The strength training phase targets all major muscle groups, enhancing overall strength and muscle tone. The stretch phase promotes flexibility and helps in recovery.

Workout Breakdown:

1. Warm Up:

5-10 minutes of light cardio exercise like brisk walking, skipping or jumping jacks.

Equipment needed:

Optional: Jump rope

2. Cardio:

20 minutes of High Intensity Interval Training (HIIT) involving sprinting and jogging alternately.

Equipment needed:

None

3. Strength Training:

* Choose either Upper Body workout or Lower Body workout depending on your preference.

Upper Body Workout:

1. Pushups – 3 sets of 10 reps
2. Pull ups – 3 sets of 10 reps
3. Military press – 3 sets of 12 reps
4. Bicep curls – 3 sets of 12 reps

Equipment needed:

Pull up bar (optional), Dumbbells (optional)

Lower Body Workout:

1. Squats – 3 sets of 12 reps
2. Deadlifts – 3 sets of 10 reps
3. Lunges – 3 sets of 12 reps per leg
4. Calf raises – 3 sets of 15 reps

Equipment needed:

Dumbbells (optional), Barbell (optional)

4. Stretching:

10-15 minutes of full body stretching to enhance flexibility and recovery.

Equipment needed:

Stretching mat (optional)