A 5-day split routine for fat loss focuses on high-intensity workouts that promote calorie burning and metabolic conditioning. Combine this routine with a calorie deficit diet for effective fat loss. Always consult with a healthcare professional before starting a new exercise program.
Day 1: Full-Body HIIT
- Jump Squats: 4 sets of 20 seconds work, 10 seconds rest
- Push-Ups: 4 sets of 20 seconds work, 10 seconds rest
- Burpees: 4 sets of 20 seconds work, 10 seconds rest
- Plank: 4 sets of 20 seconds work, 10 seconds rest
Day 2: Cardio Intervals
- Sprinting (outdoors or on a treadmill): 30 seconds high intensity, 90 seconds rest (repeat for 15-20 minutes)
- Jump Rope: 4 sets of 1 minute work, 30 seconds rest
Day 3: Core and Cardio
- Bicycle Crunches: 4 sets of 20 reps per side
- Russian Twists: 4 sets of 20 reps per side
- Mountain Climbers: 4 sets of 30 seconds work, 15 seconds rest
- Jumping Jacks: 4 sets of 1 minute work, 30 seconds rest
Day 4: Rest
Take a day off to allow your body to recover.
Day 5: Upper Body Strength
- Bench Press: 4 sets of 8-10 reps
- Bent-over Rows: 4 sets of 8-10 reps
- Push-Ups (weighted if possible): 3 sets of 10-12 reps
- Pull-Ups/Chin-Ups: 3 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
Day 6: Lower Body Strength and Plyometrics
- Squats: 4 sets of 10-12 reps
- Lunges: 4 sets of 10-12 reps per leg
- Box Jumps: 4 sets of 10-12 reps
- Leg Press: 3 sets of 12-15 reps
Day 7: Cardio and Active Recovery
- Long, steady-state cardio (e.g., jogging, cycling) for 45-60 minutes at a moderate pace.
- Yoga or stretching for flexibility and recovery.
Repeat this 5-day split cycle, and make sure to maintain a calorie deficit through your diet. Incorporate healthy eating habits, such as consuming lean proteins, vegetables, and complex carbohydrates while reducing processed foods and sugar intake. Stay hydrated and get enough sleep to support fat loss and recovery. Consistency in both your workouts and diet is key to achieving your fat loss goals.
This Split if for Beginners for Advanced Level Contact: contactus@vitamusclenutrition.com
