The Cardio-Free Fat Burning 3 Week Workout Program

07 Aug

Want to get shredded but hate tedious cardio? Ditch it and do this program instead! It utilizes several strategies to burn fat far away from the cardio deck!

| Workout Summary


Build Muscle

Full Body

8 weeks

45-70 minutes

Bodyweight, Cables, Dumbbells, Machines
Male & Female

| Workout Overview

When it comes to an “anti-cardio” approach to body fat burning you will need to follow a few general guidelines that will help optimize the process:

1. Exercise Choice

When utilizing BB’s, DB’s, machines or bodyweight movements to incinerate fat cells, it is most beneficial to perform mostly compound lifts – especially when it comes to working larger muscle groups like back and quads.

These exercises will most effectively raise the heart rate, burn off calories, boost natural growth hormone production (note: GH is a very powerful fat burner released in response to intense resistance training), and enhance metabolic rate.

2. Rep Range Relevations

Since we are focusing on burning body fat, it is best that you keep reps in the medium to medium-high range on all sets. This translates to about 10-12 repetitions for upper body exercises and 13-20 for the lower half.

By doing so you will again burn greater calories, produce higher levels of lactic acid (which increases GH production), and stimulate the metabolism, while still providing your muscles a challenging enough base of resistance to foster hypertrophy.

3. Exercise Arrangement

Most of the time when focusing our efforts into manifesting pure muscle mass, lifters utilize a “straight sets” approach, with approximately 2-3 minutes rest in between each.

However, when looking to get “shredded” enough to display a wicked 6-pack, razor-like separations, deep cuts, rippling striations and veins like road maps, it is far more effective to use specific types of supersets, circuits, and mega-fast paced training.

The Fat Burning Workouts

Below are three examples of the types of weight (resistance) training workouts you can begin using right now to “rip up” your physique without ever stepping foot on a treadmill, bike or stepper!

However, while it may feel wonderful to avoid the tediousness of most cardio machines, these workouts – while in no way boring – will feel anything BUT wonderful (well, at least until you’re done)!

Workout A : The Fast and Furious Body Fat Burner

Barbell Squats313-15
Alternating Barbell Lunge313-15
Stiff Leg Deadlift313-15
Underhand Grip Barbell Bent Row310-12
Close Grip Push Ups310-12
Standing Military Press310-12
Close Underhand Grip Pull Up2Max Reps
Bicycle Crunch310-16 Each

*Rest between sets should be 30-60 seconds

Workout B : The Lower Body/Upper Body Superset Scorcher

A1. Hack Squats313-15
A2. Push Ups310-12
B1. Leg Press312-15
B2. Wide Grip Pull Up310-12
C1. Long Jumps313-15
C2. Seated Dumbbell Press310-12
D1. Good Morning212-15
D2. Standing Alternating Dumbbell Curl210-12
E1. Standing Broomstick Twists321-25 Each
E2. Bench Dips310-12

*Rest between supersets should be no longer than 2 minutes.

Workout C : The Fat Incinerator Circuit

Deadlift3 Rounds12-15
Incline Dumbbell Press10-12
Box Jumps13-15
One Arm Dumbbell Row10-12
Walking Lunge13-15 Each
Wide Grip Barbell Upright Row10-12
Lying Leg Curl12-15
Skull Crusher10-12
Hanging Straight Leg Raise16-20
V Handle Grip Pull UpMax Reps

*Move from one exercise to the next as rapidly as possible.
*Do not go to failure on each movement, but 1-2 reps short.
*If attempting to perform multiple circuits rest about 3-5 minutes in between each by slowly walking around the gym and sipping water until ready. 

The Training Schedule

  • Week 1 : Workout A on Monday, Wednesday, Friday and Sunday.
  • Week 2 : Workout B on Tuesday, Thursday, Saturday and Monday.
  • Weak 3 : Workout C on Wednesday, Friday, Sunday and Tuesday.

You can then follow Week 3 with one week on your normal lifting schedule, then repeat the above once again.