fat person grabbing belly

6 Week Fat Loss Extreme Workout

Posted by Chris Manus on

Are you looking to transform your body and get into amazing shape in only six weeks? Would you like to learn the secrets of how to turn your body into a fat-burning machine? Look no further! With our 6-Week Fat Loss Extreme Workout plan, we’ll show you all the tips and tricks for getting maximum results in minimal time. Our comprehensive program combines top-notch diet advice with an intense exercise regimen so that by the end of those six weeks, you’ll be feeling more confident than ever before! So if you're ready to take on this challenge, buckle up—it's time to start building a leaner, healthier version of yourself.

Week 1: Establish a Solid Foundation

The first week of this plan is all about laying the groundwork for the weeks ahead. This week's workouts will concentrate on increasing strength and endurance with moderate-intensity cardio and weight training. During week 1, attempt to conduct strength training exercises with low to moderate weights and 3-4 sets of 10-12 repetitions each set. Exercises that target numerous muscular groups, such as squats, lunges, and push-ups, should be included. In addition, 3-4 days each week, do at least 30-45 minutes of moderate-intensity cardio. Walking, riding, or utilizing an elliptical machine are examples of such activities.

Example Workout

Strength Training: Do three sets of ten reps of the following exercises:

  • Squats performed with dumbbells
  • Lunges using dumbbells
  • Push-ups/Pull-ups

Cardio: 4 times per week, 30-45 minutes of moderate-intensity cycling.

Related Link: How to Get the Sustained Energy You Crave

Week 2: Increase Intensity and Volume


woman having intense workout in the gym

The second week of this plan is all about increasing your workout intensity and volume. This week's strength training routines will be more intense due to the use of heavier weights and shorter recovery periods. During week 2, focus on strength training exercises with higher weights and 3-4 sets of each exercise with 8-10 repetitions each set. Reduce the rest time between sets as well to boost the intensity of your workouts. Aim for at least 30-45 minutes of moderate-intensity activity 4-5 times per week for cardio.

Example Workout

Strengthening Exercises: Do four sets of eight repetitions for each of the following exercises:

  • Squats using barbells
  • Deadlifts with a barbell
  • Bench pressing
  • Chin-ups

Cardio: 5 times a week, 30-45 minutes of moderate-intensity rowing.

Week 3: Try New Exercises

The third week of this plan is all about experimenting with new workouts to push your body in new directions. Consider including plyometric movements into your lower body routines, such as jump squats, box jumps, or leaping lunges. These workouts will aid in the development of explosive power as well as cardiovascular endurance. To target your back and arms, try including exercises like pull-ups, chin-ups, or dips into your upper body routines. These routines are difficult yet beneficial for increasing upper body strength. 

Consider raising the weight or resistance for your current exercises in addition to trying new ones. This will help to push your muscles and generate additional strength improvements. Decrease your rest time between sets to keep your heart rate up and your workout intensity up. Ultimately, pushing yourself out of your comfort zone and trying new activities and regimens that challenge your body in new ways is the key to a successful week 3. Remember to listen to your body and alter your workout intensity and duration as needed.

Example Workout

Strengthening Exercises: Do three sets of eight repetitions for each of the following exercises:

  • Jump squats with plyometrics
  • Box jumps
  • Jumping lunges
  • Pull-ups with weights

Cardio: 5 days per week, 30-45 minutes of moderate-intensity elliptical training.

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Week 4: Challenge Yourself with HIIT Workouts

High-Intensity Interval Training (HIIT) workouts are an excellent method to push your body while burning more calories in less time. Short bursts of intensive exercise are followed by brief periods of rest or active recovery in HIIT workouts. This sort of training has been demonstrated to be more effective than steady-state cardio for fat loss, and it also helps to enhance cardiovascular endurance. Focus on introducing at least two HIIT workouts into your program during week 4. Sprinting, jump squats, burpees, and mountain climbers are some exercises that can be used for this. Each exercise should be performed for 20-30 seconds at maximal intensity, followed by 10-15 seconds of rest or active recovery. Perform each exercise 3-4 times before moving on to the next one.

Example Workout

Strength Training: For each of the following exercises, perform three sets of 20 seconds on and 15 seconds off:

  • Running in place
  • Squat jumps
  • Push-ups
  • Plank support
  • Bicep curls with dumbbells

Cardio: After finishing the strength exercise, take a few minutes to cool down by walking or running at a slow speed. Spend 5-10 minutes stretching your muscles after your heart rate has returned to normal. Stretch your quadriceps, hamstrings, glutes, chest, triceps, biceps, and abs, as well as the muscles you worked during strength training.

Week 5: Improve Your Cardiovascular Fitness

It's critical to keep challenging your body in different ways as you advance through this workout routine. Focus on strengthening your cardiovascular endurance during week 5 by introducing longer bouts of cardio into your regimen. Running, cycling, swimming, and rowing are examples of such activities. Three to four times per week, try to do at least 30-45 minutes of cardio. You can do steady-state cardio at a moderate intensity or bouts of high-intensity exercise followed by periods of active recuperation. Remember to listen to your body and alter your cardio workout intensity and length as needed.

Example Workout

Cardiovascular Training: Focus on high-intensity interval training (HIIT) this week with the following routine:

  • Warm-up with 5 minutes of jogging or jumping jacks.
  • Sprint for 30 seconds at maximal effort, then rest for 30 seconds.
  • Perform the sprint and rest periods 10 more times.
  • 5 minutes of walking or gentle jogging to cool down.

Strengthening Exercises: Do three sets of 12 reps of the following exercises:

  • Lunges and deadlifts (alternating legs)
  • Chest press with dumbbells
  • Russian twists using dumbbell rows

After you've finished your strength training, cool down by walking or running at a slow speed for a few minutes. Stretch your muscles for 5-10 minutes, focusing on the muscles you focused on during strength training. Remember to stretch your back, hamstrings, and hips as well.

Week 6: Compound Exercises to Finish Strong

Week 6 is the final week of this plan, and it's time to really push yourself. This week is all about introducing complicated exercises into your strength training regimen. Complex exercises, also known as compound exercises, combine many muscle groups and joints, making them a difficult and efficient way to increase strength and burn calories.

Warm up for a few minutes with light cardio and dynamic stretching before beginning your workout. The squat will be your first complex exercise. Begin with a weight that is difficult but allows you to perform 8-12 repetitions with proper form. With your feet hip-width apart and your toes facing slightly outward, place the barbell across your upper back. Keep your chest up and your knees in line with your toes as you lower your hips down and back like you're sitting in a chair. To stand back up, push through your heels and repeat for the required amount of repetitions.

The deadlift, which is a terrific exercise for targeting the glutes, hamstrings, and lower back muscles, comes next. Stand with your feet shoulder-width apart and the barbell in front of you. Hinge at the hips, keeping your back straight and your knees slightly bent, and take an overhand grip on the bar. Raise the barbell up and away from your body until you are standing upright. Slowly return the bar to the floor and repeat for the desired amount of reps.

Lunges are an additional complex exercise that works the legs and glutes. Step forward with your right foot, bending your right knee to a 90-degree angle, with your feet hip-width apart. Your left knee should be barely off the ground. To stand back up, push through your right heel, and then repeat on the opposite side.

Push-ups are a multi-joint workout that works the chest, shoulders, and triceps. Begin in a plank stance, hands shoulder-width apart and elbows slightly bent. Lower your body until your chest hits the ground, then push yourself back up to your starting position. If push-ups are too difficult for you, try performing them on your knees or against a wall.

Finally, pull-ups are a multi-joint exercise that works the back, biceps, and shoulders. If you don't have a pull-up bar, you can substitute lat pulldowns or resistance band aided pull-ups. Take an overhand grip on the bar, your hands shoulder-width apart. Lift your body up until your chin is above the bar, then return to the starting position. Do 3-4 sets of 8-12 repetitions for each exercise, with 30-60 seconds rest in between. Choose a weight that will push you while yet allowing you to maintain proper form throughout the workout. Remember to stretch and cool down after your workout to help reduce muscular pain and injury.

Example Workout

Cardiovascular Training: Focus on steady-state cardio this week by completing the following:

  • Warm-up with 5 minutes of jogging or jumping jacks.
  • Jog for 30-45 minutes at a steady pace.
  • 5 minutes of walking or gentle jogging to cool down.

Strengthening Exercises: Do three sets of 12 reps of the following exercises:

  • Romanian deadlifts
  • The overhead press
  • Pull-ups (use an assisted machine if necessary)
  • Planks (3 minute holds) 

More Fat Loss Suggestions


woman standing on a weight scale

There are various things you can do in addition to following this plan to maximize your fat loss results. These are some examples:

  • Drink plenty of water: Keeping hydrated is crucial for overall health and can aid in the reduction of cravings and the acceleration of metabolism.
  • Sleep!: Strive for 8-9 hours of sleep per night to help balance hormones that govern metabolism, hunger, and recovery.
  • Decrease stress: Persistent stress can raise cortisol levels, which can contribute to weight gain. Find stress-relieving activities such as yoga, meditation, or deep breathing exercises.
  • Maintain consistency: When it comes to reaching your fitness objectives, consistency is essential. Adhere as strictly to your training and eating regimen as possible, and don't let setbacks derail your progress.

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Reaching Your Fast Loss Goals

It is important to stay motivated when working out and following any diet regimen. With this plan, you can start seeing your fitness goals become reality! You don't have to spend unnecessary time in the gym. Don't forget that if you need a little extra energy boost or help calming your mind so that you can get through those tough workouts, incorporating gummies into your routine can be great for helping maintain your motivation throughout the cycle! Get all of the benefits without any of the added calories - visit our website today to learn more about how our gummies can help with energy, sleep, & stress so that you stay on track to hit all of those amazing fitness goals!

Related Link: The HUMBLEROOTS Story

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