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Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly

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When you want to make major changes to your body – specifically to build lean muscle mass and lose body fat – sometimes you need to go back to basics. That’s especially true if you’ve been trying to transform your body but seen little progress, or if you’re stuck in a rut and losing the desire and willpower needed to build your best-ever body.

There can be a tendency to do the opposite when you hit a roadblock – to look for shortcuts to success, or try to overcomplicate your training methods to force a breakthrough. But this isn’t the best route forward. Instead, try this two-week workout plan, which has been created to help you make the biggest possible change to your body in the shortest possible timeframe. It does this by focusing on those big-picture pieces that slot together to enable you to get the results you want faster.

Everything you need to know is revealed below, but rest assured that it’s going to reignite your love for training as well as help you make progress towards a bigger, stronger and leaner body through smart planning and exercise selection. In short, it’s going to keep your training simple so you don’t have to overthink your gym time. All you need to do is turn up, do the workouts and watch your body change for the better.

The Training Plan Explained

Your workouts for the first week are listed below, with every move clearly detailed using pictorial demonstrations, form guides, as well as the sets, reps, tempo and rest details you need to follow to get the best results possible. Then you’ll find the workout tables for the second and final week of the plan. If you want to repeat the fortnight to do a full-month plan, go back to the start and add an extra set to every move of every workout.

The goal

The overall goal of this two-week plan is to provide your body with the perfect stimulus to burn away body fat and add lean muscle mass. To this end, there are four sessions per week for both weeks, which have been designed to work your muscles progressively harder so your body has no choice by to add new muscle and strip away stubborn body fat. If you’re currently training three times a week or less, then upping your commitment to the gym will pay huge rewards in your pursuit of a bigger, stronger and leaner physique.

The split

The workout splits are two upper-body sessions and two lower-body sessions each week. This approach allows you to work all your major upper- or lower-body muscles hard in a session, then give them time to recover before you train them again. Working your major muscle groups more frequently is a fantastic way to force your body to grow bigger and leaner. A smart way to follow the plan this week (and every week) is to train on Monday, Wednesday, Friday and then Saturday or Sunday, so you give your body as much time as possible to recover between sessions.

The structure

Every workout is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to exercise 2, and do all the sets and reps, and so on until you finish all the reps of the final set of exercise 6.

The progression

The second week of the fortnight is very similar to the first: you perform two upper-body and two lower-body sessions, each comprising the same exercises in the same order. There is, however, one significant difference that’ll help you get the results you want faster. In week 2 you’ll do fewer reps per set than in the first week, but you’ll do an extra full set. This strategy is designed to help you lift heavier weights for each exercise in the second week. Even if you only increase the weight a small amount, it’s important to try to lift heavier because that’s what makes your muscles grow stronger.

The tempo

For every exercise in this plan you’ll see a four-digit number marked Tempo. Tempo is the speed at which you perform one rep of an exercise, and the four-digit number is the time in seconds you take to lower and lift the weight, and how long you pause at the top and bottom. For example, a 2010 tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. An X means you perform each rep explosively – but still with perfect form.

Workout Plan FAQ

Can anyone do this plan?

Absolutely. The plan has been designed to help you get great results whether you’re new to training or an experienced gym-goer. If you are more experienced you can lift heavier weights to challenge your muscles, as well as your heart and lungs, harder.

What weight should I lift for each exercise?

Use a weight that only just allows you to complete the final rep of the final set for each exercise. If you complete them with ease, the weight you are using is too light. It’s always better to be safe than sorry, so start with caution and focus on mastering the movement pattern. Once you are comfortable and know how to perform each move well, you can start increasing the weight.

What results can I expect to see after this two-week block?

Everyone is different but if you follow these workouts to the letter, you will notice some major physique changes in just two weeks – specifically feeling leaner and tighter around your middle, and broader and stronger across your torso and arms.

Week 1 Workout 1: Upper Body

1 Decline bench press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Lie on a decline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor or box directly underneath your knees. Brace your core and back muscles, and press your feet into the ground. Keeping your whole body tight and your chest up, press the weights directly up until your arms are straight. Slowly lower the weights back to the start position under complete control.

2 Inverted row

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Take a double shoulder-width overhand grip on the bar with your heels resting on the floor. Keeping your chest up, core braced and feet on the floor, pull your chest up towards the bar. Pause and squeeze your back muscles at the top of the rep, then slowly lower yourself back to the start.

3 Seated Arnold press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Shoulders, triceps

Sit on an upright bench, holding a dumbbell in each hand with palms facing you. Keeping your chest up and core braced press the weights directly overhead, rotating your wrists as you go to finish with arms straight and palms facing forwards. Slowly lower the weights back to the start.

4 Renegade row

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Start in a press-up position with each hand holding a dumbbell. Keeping your body straight with abs and glutes engaged, row one arm up, leading with your elbow, then back down to the start. Repeat with your other arm. That’s one rep.

5 Press-up

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Start in a press-up position with your hands flat on the floor and your shoulder, elbow and wrist joints lined up. Bend your elbows to lower your chest to the floor, then press back up powerfully to return to the start.

6 Seated Russian twist

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Abs

Sit holding a ViPR bar, dumbbell or other weight in both hands, then raise your feet off the floor. Engage your upper abs, then rotate your torso all the way to one side, then back across to the other side. That’s one rep. Keep each rep smooth and controlled and maintain tension on your core throughout the set.

Week 1 Workout 2: Lower Body

1 Box jump

Sets 3 Reps 12 Tempo X Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall in front of a box or bench. Squat down then jump up and over the bench, landing on both feet. Turn around and jump back. That’s one rep.

2 Transverse lunge

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with your chest up and core engaged, holding a dumbbell in each hand. Take a big step with your right leg back and behind you, rotating your torso as you do and bending your right leg to lunge in that direction. Your chest should be straight over your right thigh. Press back off your front foot to return to the start, then repeat with your left leg. That’s one rep.

3 Kettlebell squat

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall, holding a kettlebell in each hand in the racked position. Keeping your chest up and your core engaged, squat down as deep as you can so that your thighs are at least parallel to the floor. Push through your heels to stand back up and return to the start.

4 Glute bridge raise

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Glutes, core

Lie with your upper back supported on a bench, with a weighted barbell resting on the top of your upper thighs. Engage your glutes and raise your hips as high as you can, then pause in this top position and squeeze your glutes hard. Lower your hips back to the start.

5 Single-leg press

Sets 3 Reps 12 each side Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings

Sit on the leg press machine with one leg on the platform and the other resting on the floor. Unlock the safety catch, then slowly lower the platform by bending your knee so that it moves towards your chest. Press through your foot to straighten your leg and complete the rep. Do all the reps stated with one leg, then switch legs and complete the same number of reps with the other leg.

6 Kettlebell swing

Sets 3 Reps 20 Tempo X Rest 60sec

Targets Core

Swing the kettlebell between your legs with both hands, then pop your hips forwards to drive it up to head height, keeping your arms relaxed. Let the kettlebell swing back down into the next rep

Week 1 Workout 3: Upper Body

1 Dumbbell flye

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Chest

Lie on a flat bench holding two dumbbells directly over your chest with straight arms. Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Squeeze your pecs to return to the start.

2 Dumbbell reverse flye

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back

Stand holding a light dumbbell in each hand, then bend forwards from the hips so your upper back is parallel to the ground. You can use an incline bench to rest your forehead on, if you want. With a slight bend in your elbows, raise the weights to the sides, leading with your elbows. Hold the top position briefly, then lower the weights back to the start.

3 Kettlebell press

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Targets Shoulders, triceps

Stand tall holding a kettlebell in each hand in the racked position. Keeping your chest up and your core engaged, press the weights directly overhead until your arms are straight, then lower them back to the start.

4 Landmine row

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Stand tall with your feet either side of a barbell loaded with weight at one end. The other end should be jammed into a corner. Bend down, hinging at the hips, and grab the barbell with both hands. Staying bent over but with your chest up so you don’t round your shoulders, row the bar up towards your chest. Pause for a second at the top, then lower the bar back to the start.

5 Barbell high pull

Sets 3 Reps 10 Tempo X Rest 60sec

Targets Total body

Stand tall with a very wide overhand grip on a barbell. Bend your knees then go into triple extension – at the ankles, knees and hips – to powerfully pull the bar up as high as you can. Control the bar path throughout, making sure it travels straight up and down.

6 TRX Pike

Sets 3 Reps 10 Tempo 1111 Rest 60sec

Targets Abs

Start in a press-up position but with your feet in a suspension trainer handle. Keeping your legs straight, raise your hips as high as you can so your upper and lower body form an inverted L-shape. Reverse the movement back to the start.

Week 1 Workout 4: Lower Body

1 Sumo deadlift

Sets 3 Reps 12 Tempo 1010 Rest 60sec

Targets Quads, glutes, hamstrings, core

With your feet wider than shoulder-width apart, squat down and grasp a barbell with a shoulder-width mixed grip. Keeping your chest up and core engaged, press through your heels to stand up, keeping the bar close to your body and pushing your hips forwards at the top. Reverse the movement back to the start.

2 Barbell lunge

Sets 3 Reps 12 each side Tempo 1010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall with a barbell resting across your back and shoulders. Point your elbows behind you to retract your shoulder blades. Keeping your back upright and core braced throughout, take a big step forwards and lunge down until your rear knee touches the floor. Push off your rear foot to return to the start position. Continue, alternating which leg you lunge on.

3 Front squat

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Quads, glutes, hamstrings, core

Hold the bar across the front of your shoulders, either with your elbows pointing forwards and upper arms parallel to the ground, or with your arms bent and crossed with the fingers of each hand resting on the opposite shoulder. Squat down as low as you can, then press back up through your heels.

4 Dumbbell side lunge

Sets 3 Reps 12 each side Tempo 2011 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall, holding a dumbbell in each hand by your sides. Take a big step to the side, bending your leading leg as you lunge down, then press back off that foot to return to the start. Complete all the reps with that leg, then switch sides and complete the same number of reps with your other leg.

5 Single leg-press

Sets 3 Reps 12 each side Tempo 1111 Rest 60sec

Targets Quads, glutes, hamstrings

Sit on the leg press machine with one leg on the platform and the other resting on the floor. Unlock the safety catch, then slowly lower the platform by bending your knee so that it moves towards your chest. Press through your foot to straighten your leg and complete the rep. Do all the reps stated with one leg, then switch legs and complete the same number of reps with the other leg.

6 Reverse crunch

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Lower abs

Lie flat on your back with your arms flat on the floor and knees bent. Use your lower abs to draw your knees in towards your chest, then raise your hips up off the ground. Lower back to the start, keeping your abs fully engaged throughout.

Week 2

The exercises remain the same but the sets and reps change to work your body harder.

Workout 1: Upper Body

Exercise Sets Reps Tempo Rest
1 Decline dumbbell bench press 4 8 2010 60sec
2 Inverted row 4 8 2011 60sec
3 Seated dumbbell Arnold press 4 8 2010 60sec
4 Renegade row 4 8 2011 60sec
5 Press-up 4 10 2010 60sec
6 Seated Russian twist 4 10 1111 60sec

Workout 2: Lower Body

Exercise Sets Reps Tempo Rest
1 Box jump 4 10 X 60sec
2 Transverse lunge 4 10 2010 60sec
3 Kettlebell squat 4 10 2010 60sec
4 Glute bridge raise 4 10 2011 60sec
5 Single-leg press 4 10 2010 60sec
6 Kettlebell swing 4 20 X 60sec

Workout 3: Upper Body

Exercise Sets Reps Tempo Rest
1 Dumbbell flye 4 8 2010 60sec
2 Dumbbell reverse flye 4 8 2011 60sec
3 Kettlebell press 4 8 2010 60sec
4 Landmine row 4 8 2011 60sec
5 Barbell high pull 4 8 X 60sec
6 TRX pike 4 8 1111 60sec

Workout 4: Lower Body

Exercise Sets Reps Tempo Rest
1 Sumo deadlift 4 8 1010 60sec
2 Barbell lunge 4 8 1010 60sec
3 Front squat 4 8 2010 60sec
4 Dumbbell side lunge 4 8 2010 60sec
5 Single-leg press 4 8 2010 60sec
6 Reverse crunch 4 8 1111 60sec

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