High Intensity And Weight Loss Program
- Written by: Daniel Maman
-
ACE Personal Trainer
BSc Sports, Exercise, & Wellness - Last Updated on August 4, 2023
Starting on the next page is your detailed 3 month high intensity weight loss program to help you reach your genetic potential. This workout plan consists of working out/cardio 4-5 days a week and is great if you want to lose fat and burn a lot of calories in your workout. This exercise routine will kick your butt and if you have the right mindset, will cause you to get in great shape quickly. It consists of 4 phases of workouts. I included some rest days because it is very important to give your body rest to recover. Your body grows while resting so it is imperative that you don’t work out on rest days. Make sure throughout these intense workouts to feel your body. This weight loss program is very challenging and will push your body to the limit. If you feel like you cannot complete a workout and you need a break, take it! It is very important to listen to what your body is telling you. It will let you know when enough is enough. If you feel like you cannot complete the workout or that you need to take a short break, take it! After taking your break, you can then continue or just call it a day, rest, and come back the next day ready to work hard again. If a particular exercise is too challenging and/or causes pain, eliminate it from this exercise program. Feel free to email us at phenom.fitness.and.health@gmail.com and we’ll give you an alternate exercise to perform that may be a better option for your fitness goals.
Make sure to keep hydrated at all times. Carry a gallon of water with you wherever you go and drink constantly throughout the day.
Attached to all of the exercises is either a workout clip or a detailed description of how to do the exercise. For exercises that are repeated throughout this high intensity weight loss program, refer to a previous workout to see that specific exercise’s workout clip or description.
On all the exercises I included repetitions and amount of sets. However, I did not include the amount of weight. I have no idea what weight you are capable of lifting so as you go to the gym figure out what weight works best for you for each exercise. When the workout description says to do 15 reps, this means that you choose a weight that you can complete only 15 reps. Therefore, if you choose a weight and as you’re completing your 15th rep, you realize that you can probably do 5 additional reps, the weight you are using is not heavy enough. Choose a heavier weight that allow you to only complete 15 reps. The same goes the other way as well. If you choose a weight that allows you to complete only 10 reps, choose a lighter weight. Record all of your weights and reps in a journal. This will allow you to challenge yourself to improve, to see your progression, and to know what weight to choose for each high intensity exercise the next time you workout without having to think about it.
Last thing- When working out, make sure to use good form on all the exercises. Use slow, controlled movements and pay attention to detail in the exercise descriptions and workout clips to avoid any possibility of injury when completing this high intensity workout program.
If you have any questions at all, don’t hesitate to email us and we will be more than happy to answer any questions.
The High Intensity Weight Loss Program
Week 1 of the High Intensity Weight Loss Program:
- Very high intensity with no rest in between exercises.
- Complete all exercises listed below continuously with no rest
- After completing the set of exercises (called a circuit), take a 2 minute rest and repeat 2 additional times for a total of 3 circuits ( each circuit is considered one set)
Monday: Upper Body
Warm-up:
– 5 Minute Bike Warm-Up
– 30 Seconds Of Jump Rope
– A Set Of Pushups (just to get the blood flowing)
– Arm Circles
Workout:
– Flat Bench Press- 15 repetitions (abbreviated as reps)
– Pushups (until failure)
– Bent Over dumbbell row- 15 reps
– Assisted Neutral Grip Pull-Ups (Use just enough assisted weight to allow you to do 15 reps)
– Standing Dumbbell Bicep Curls- 15 reps
o Standing Dumbbell Bicep Curls Clip
– Overhead Triceps Extension- 15 reps
– Lateral/Front Raises -10 reps each (So do 10 reps of lateral raises followed by 10 reps of front raises) Lateral Raises Clip / Front Raises Clip
– Standing Barbell Shoulder Press- 15 reps
o Standing Shoulder Press Clip
– Captain’s Chair leg raise (abs) – until failure
o Captain’s Chair Leg Raise Clip
– Crunches with legs in the air (abs) –until failure
o With your legs in the air, crunch up so that your shoulder raises slightly above the ground
o Hold for 2 seconds
o Lower yourself to starting position and repeat
Take a 2 minute rest and repeat- Do this 3 times for a total of 3 sets.
Tuesday: Off
Wednesday: Legs/Core
Warm-up:
– 5 Minute Bike Warm-Up
– 30 Seconds Of Jump Rope
– A Set Of Pushups (just to get the blood flowing)
– Arm Circles
– Body Weight Squats
Workout:
– Dumbbell Squats- 15 reps
o Hold a dumbbell in each hand
o Keep feet shoulder width apart and keep your chest up with head pointing forward
o Lower yourself so that the angle in your knee joint is 90 degrees
o Hold for a second and raise yourself to starting position
– Barbell Romanian Deadlifts -15 reps
o Barbell Romanian Deadlifts Clip
– Split Squats- 15 reps each side
– Squat Jumps- 15 jumps
– Calf Raises- 15 reps
– Front Plank – 1 minute or until failure
– Side Plank- 1 minute hold on each side or until failure
o The same concept as a front plank except you are lying on one side
o You will be leaning on your forearm with your other arm behind your back
o Make sure your back is flat with no arch
o Keep your feet staggered, not on top of each other
o After completing one side, do the other side the exact same way
Take a 2 minute rest and repeat for a total of 3 sets
Thursday: Cardio Day!
The workout:
Cardio of choice (i.e. Run, bike, elliptical, basketball, boxing, tennis, etc.)
– Perform one of these cardio choices for 30 minutes
Friday: off
Saturday: Full Body
Warm-up:
– 5 Minute Bike Warm-Up
– 30 Seconds Of Jump Rope
– A Set Of Pushups (just to get the blood flowing)
– Arm Circles
Workout:
– Bent Over Dumbbell Row (15 reps)
– Leg Press (15 reps)
– Dumbbell Bench Press (15 reps)
– Romanian Deadlift (15 reps)
– Push-Ups (until failure)
– Assisted Wide Grip Pull-Ups (15 reps)
– Squat Jumps (15 reps)
– Front Plank (1 minute)
– Captain’s Chair Leg Raises- until failure
Take a 2 minute rest and perform the circuit 2 more times for a total of 3 sets.
Sunday – This is going to be a light day. We don’t want to push your body too fast too quickly to cause an injury and a key to training effectively is not to over-train.
The workout:
Cardio of choice (i.e. Run, bike, elliptical, basketball, boxing, tennis, etc.)
– Perform one of these cardio choices for 30-45 minutes. This is a light day, therefore I want you to go at a comfortable pace and do not overexert yourself.
Weeks 2-4 of the High Intensity Weight Loss Program
– Same type of high intensity workouts as week 1, except the frequency (days per week) is increased
– Complete each circuit of exercises, take a 2 minute rest, and repeat 2 additional times for a total of 3 circuits
Monday: Upper Body
Warm-up:
– 5 Minute Bike Warm-Up
– 30 Seconds Of Jump Rope
– A Set Of Pushups (just to get the blood flowing)
– Arm Circles
The Workout:
– Dumbbell Flat Bench Press (15 reps)
– Lat Pulldown (15 reps)
– Cable Chest Flies (15 reps)
– Seated Row (15 reps)
– Lateral Raises / Front Raises (15 reps each)
– Bent Over Dumbbell Back Flies (15 reps) –
o Take 2 dumbbells
o From a standing position, bend over so that your back is flat and almost parallel to the floor
o Raise your arms to the side (with a dumbbell in each hand) to contract your back.
o Hold for a second at the top, and then bring your arms back to the starting position and repeat
– Triceps Pushdowns (bar) (15 reps)
– Standing Spider Man Curls (15 reps)
o Standing Spider Man Curls Clip
Take a 2 minute rest and repeat the circuit for a total of 3 sets.
Tuesday – Cardio Day!
The workout:
Cardio of choice (i.e. Run, bike, elliptical, basketball, boxing, tennis, etc.)
– Perform one of these cardio choices for 30 minutes
Wednesday: legs
Warm-up:
– 5 Minute Bike Warm-Up
– 30 Seconds Of Jump Rope
– A Set Of Pushups (just to get the blood flowing)
– Arm Circles
The Workout:
– Leg press (15 reps)
– Jump Squat (15 reps)
– Step-ups with dumbbells (15 reps each leg) –
o 2 sets on each side
o For this exercise:
§ Find a flat bench in which you can “step-up” on
§ Take 2 dumbbells (start with light weight to get the hang of the motion before moving to heavier weight)
§ With a dumbbell in each hand, step up on to the bench with one of your legs and bring your off-knee up so that the angle of the crease of your knee is 90 degrees
§ Hold for 2 seconds, and return to the starting position
§ Complete 15 reps with one leg and then do the other leg.
– Romanian Dead Lifts (15 reps)
– Split Squats (15 reps each leg)
– Split Squat jumps (15 reps each leg) – this is a body weight jump. Start in the same beginning position as the split squat and jump from that position.
– Calf Raise (15 reps)
– Standing Calf Jumps (15 reps)
Take a 2 minute rest and repeat the circuit for a total of 3 sets
Thursday: Core
Warm-up:
– 5 Minute Bike Warm-Up
– 30 Seconds Of Jump Rope
– A Set Of Pushups (just to get the blood flowing)
– Arm Circles
This workout will consist of 4 sets of the circuit below.
– Mason Twists (30 seconds)
– In N Out Crunches (20 reps)
– Sit-up to V-up (10 reps)
– Scissor Leg Lift (10 reps each side)
– Heels to the Heavens (12 reps)
– The Fighter (10 times through)
– Front Plank (until failure)
– Crunch and Hold (10 reps)
Take a 2 minute break and repeat for a total of 4 circuits
Friday: Full body workout
Warm-up:
– 5 minute bike warm-up
– 30 seconds of jump rope
– A set of pushups (just to get the blood flowing)
– Arm Circles
The Workout
– Push-ups (until failure)
– Squat Jumps (15)
– Assisted pull-up- Reverse Grip (15 reps)
o Assisted Pull-Up Reverse Grip Clip
– Froggy’s (25 reps)
– Medicine Ball Throw Downs combined with a squat jump (15 reps)
o To do this exercise:
o Take a medicine ball that’s not too heavy.
o Take the medicine ball over your head and using all of your force, throw the medicine ball into the ground.
o When it bounces back up, catch it, and do a squat jump with the ball over your head
o return to starting position and repeat for a total of 15 reps.
– Walking Lunges (10 each side for a total of 20)
– Assisted pull-Up- neutral grip (15 reps)
– Split Squat Jumps (15 jumps)
– Side-To-Side Push-Up (until failure)
– Scissor kicks (until failure)
Take a 2 minute rest and repeat the circuit 2 more times for a total of 3 sets.
Saturday: Off
Sunday: Off
Weeks 5-8 of the High Intensity Weight Loss Program:
– Will consist of 4 days of lifting weights and 2 days of cardio
– Each exercise completed will consist of 8-10 repetitions (pick a weight that allows you to only complete 10 reps)
– After completing each exercise, take a 1-2 minute rest (I will specify after each exercise)
– Perform each exercise for 3 sets
– After you complete 3 sets of an exercise, move on to the next exercise on the list
Monday: Chest/Triceps/Shoulders
Warm-up:
– 5 Minute Bike Warm-Up
– 30 Seconds Of Jump Rope
– A Set Of Pushups (just to get the blood flowing)
– Arm Circles
The Workout:
– Flat Bench Press – 3 sets of 10 reps with 2 min rests in-between sets
o For the last set of this exercise, perform a drop set
o How to do a drop set:
§ Load up the bar with small plates
· For example: if you can lift 145 pounds 8 times, put 5 “10” pound plates on each side
§ Perform a set of 8 reps
§ Immediately strip the weight by 10 pounds on each side and perform another set of 8 reps. Do this 5 times for a total of 40 reps
– Incline Dumbbell Bench Press – 3 sets of 10 reps with 2 min rests in-between sets
o Incline Dumbbell Bench Press Clip
– Cable Chest Flies- 3 sets of 10 reps with 1 minute rest between sets
o For the last set of this exercise, perform a drop set
§ Do 10 reps, immediately lower the weight, do another 10 reps, etc. for a total of 40 reps
– Push-ups- 4 sets until failure with a minute rest in-between sets
– For the next 3 exercises, perform them immediately after each other with no rest in-between. Each circuit will consist of 30 reps. After the circuit, take a 2 minute rest and repeat for a total of 3 sets
o Triceps Pushdown (bar)
§ Perform 10 reps
o Triceps Reverse Pushdown (bar)
§ Perform 10 reps
§ Triceps Reverse Pushdown Clip
o Triceps Cable Pushdown (rope)
§ Perform 10 reps
– Seated Dumbbell Shoulder Press- 4 sets of 10 reps with a 2 min rest between sets
– Lateral raises – 3 sets of 10 reps with a 1:30 rest between sets
– Front Raises – 3 sets of 10 reps with 1:30 rest between sets
Tuesday: Cardio (running at a track)
Warm-up:
– 5 minute warm-up jog
For this workout, you will need to go to a running track to complete.
– Jog 100 m, sprint 100 m, jog 100 m, sprint 100 m
o Take a minute rest
o Repeat for a total of 5 sets
– Complete 10 squat jumps, followed by 100 meter run and repeat for a total of 2 sets
o Immediately after completing your last squat jump, sprint 100 m
– Complete 10 broad jumps, take a minute rest, and repeat, for a total of 3 sets
Wednesday: Off
Thursday: Back/Biceps
Warm-up:
– 5 minute bike warm-up
– 30 seconds of jump rope
– A set of pushups (just to get the blood flowing)
– Arm Circles
The Workout:
– Lat Pulldown- 3 sets of 10 reps with 1:30 rests in-between sets
o On all three of these sets, go up very slowly (against gravity) (5-6 seconds per rep)
– Seated Row- 3 sets of 10 reps with 1:30 rests in-between sets
o On all 3 of these sets, hold in the contracted position for 2 seconds before returning to the starting position
– Bent over Dumbbell Row- 3 sets of 10 reps with 1:30 rests in-between sets
– Reverse Dumbbell Flies- 3 sets of 10 reps with 1:30 rests in-between sets
o To do this exercise:
§ Grab 2 dumbbells of relatively light weight
§ Find an adjustable flat bench and make it have a slight incline
§ Now lay on the bench, chest side down with your arms hanging down
§ With a dumbbell in each hand, raise your both your arms out to the side and hold for 2 seconds (like you would if you were pretending to flap your wings)
§ Return to starting position and repeat
– Assisted Neutral Grip Pull-Ups- 3 sets of 10 reps with 1:30 rest between sets
– Cable Curls- 3 sets of 10 reps with 1 minute rest between sets
– Dumbbell Hammer Curls – 3 sets of 10 reps with 1 minute rest between sets
o Standing Dumbbell Hammer Curls Clip
– Seated Incline Dumbbell Curls – 3 sets of 10 reps with 1 minute rest between sets
o Seated Incline Dumbbell Curls Clip
Friday: Cardio Day!
The workout:
Cardio of choice (i.e. Run, bike, elliptical, basketball, boxing, tennis, etc.)
– Perform one of these cardio choices for 30 minutes
Saturday: Legs/Abs
Warm-up:
– 5 minute bike warm-up
– 30 seconds of jump rope
– A set of pushups (just to get the blood flowing)
– Arm Circles
The Workout:
· Leg Press: 4 sets of 10 reps with 2 minute rest between sets
· Romanian Deadlift: 4 sets of 10 reps with 2 minute rest between sets
· Split Squats: 4 sets of 10 reps with 1 minute rest between sets
o 2 sets on each side for a total of 4 sets
· Step-ups: 4 sets of 10 reps with 1 minute rest between sets
· Calf Raises: 4 sets of 15 reps with one minute rest between sets
· Circuit of core work: Complete this circuit, take a 2 minute rest, and repeat 2 additional times for a total of 3 sets
o Front Planks – until failure
o Sit-up to V-up- 25 reps
o Heals to the Heaven – 25 reps
o Scissor Kicks – 20 reps
o The Fighter – 10 reps
§ Going from the middle to the right to the middle to the left = 1 rep
o Mason Twists – until failure
Sunday: Off
Weeks 9-12 of the High Intensity Weight Loss Program:
– Will consist of workouts similar to weeks 2-4
– You will be working out 4 days a week
– These workouts will be intense and consist of circuits with no rest between exercises
– After each a circuit, a 2 minute rest will be taken, before completing additional circuits.
Monday: Legs
Warm-up:
– 5 minute bike warm-up
– 30 seconds of jump rope
– A set of pushups (just to get the blood flowing)
– Arm Circles
The Workout:
– Dumbbell Squats (15 reps)
– Squat Jumps (15 reps)
– Romanian Dead Lifts (15 reps)
– Leg Press (15 reps)
– Split Squats (15 reps each side)
– Split Squat Jumps (15 reps each side)
– Calf Raises (15 reps)
– Scissor Kicks (until failure)
– The Fighter (until failure)
After finishing the circuit, take a 2 min rest and repeat for a total of 3 sets
Tuesday: Upper body
Warm-up:
– 5 minute bike warm-up
– 30 seconds of jump rope
– A set of pushups (just to get the blood flowing)
– Arm Circles
The Workout:
– Flat Bench Press (15 reps)
– Lat Pulldown (15 reps)
– Staggered Push-ups (until failure)
– Dumbbell Bent Over Row (15 reps)
– Side-to-Side Push-ups (until failure)
– Neutral Grip Assisted Pull-up (15 reps)
– Standing Shoulder Press (15 reps)
– Barbell Bicep Curls (15 reps)
– Overhead Dumbbell Triceps Extension (15 reps)
After finishing the workout, take a 2 minute rest and repeat for a total of 3 circuits.
Wednesday: Off
Thursday: Plyometrics (jumping)
Warm-up:
– 5 minute bike warm-up
– 30 seconds of jump rope
– A set of pushups (just to get the blood flowing)
– Arm Circles
The Workout:
– Broad Jumps (10 jumps)
– 2-legged jumps onto a plyo (short for plyometrics) box (15 reps)
o Find a plyo box at your gym
o Before jumping onto the box, get into an athletic stance with your legs shoulder width apart with your knees bent, and keep your chest up
o Use your arms to thrust yourself onto the box
o Then jump off the box onto the floor opposite of the side you initially started on
o Land in an athletic position and jump again
o This is one rep
– 1-legged jump onto a plyo box (15 reps each leg)
o This is similar to the 2-legged jumps except you will do each leg separately
o Find a plyo box that is smaller than the one used for 2-legged jumps
o With your legs shoulder width apart in an athletic stance and chest kept up, jump onto the box
o After jumping onto the box, immediately jump off the box and then jump back onto the box, etc.
o These are quick jumps so there is no rest in between jumps
– Split squat jumps (15 jumps both sides)
– Squat jumps (15 jumps)
After the circuit, take a 2 minute rest, and repeat for a total of 4 circuits.
Friday: Off
Saturday: full-body workout
Warm-up:
– 5 minute bike warm-up
– 30 seconds of jump rope
– A set of pushups (just to get the blood flowing)
– Arm Circles
The Workout:
– Assisted neutral pull-up (15 reps)
– Staggered Push-ups (until failure)
– Dumbbell Squats (15 reps)
– Assisted Wide-Grip Pull-up (15 reps)
– Side-to-Side Push-ups (until failure)
– Romanian Deadlifts (15 reps)
– Dumbbell Bicep Curls (15 reps)
– Assisted Dips (15 reps)
o On the same machine as the assisted pull-ups, there is also assisted dips
o To do a dip, grab both handle bars
o Lower your body so that your elbows are at a 90 degree angle
o Hold for 2 seconds and push your body back up to starting position
o Use just enough assisted weight to allow you to complete 15 reps
– Lateral/Front Raises (10 reps for lateral raises followed by 10 reps for front raises)
– Crunch and Holds (until failure)
– Scissor Kicks (until failure)
Take a minute rest and complete 2 additional circuits for a total of 3 circuits
You have just completed the three month long high intensity and weight loss program!
Put It into Practice: 3 Impactful Takeaways to Implement
- Follow a high intensity weight loss program: Consider following a structured high intensity weight loss program, such as the 3-month program provided in the article, to help you reach your genetic potential. The program includes working out/cardio 4-5 days a week to help you lose fat and burn calories.
- Take rest days and listen to your body: Make sure to include rest days in your workout routine to allow your body to recover and grow. Listen to your body and take breaks or modify exercises if needed to avoid injury or overexertion.
- Track your progress: Keep a journal to record your weights and reps during each workout. This can help you track your progress, challenge yourself to improve, and choose the right weight for each exercise in future workouts.
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- Written by: Daniel Maman
-
ACE Personal Trainer
BSc Sports, Exercise, & Wellness - Last Updated on August 4, 2023
