January 03, 2018 3 min read

Looking to burn fat fast and build muscle? Strength based workouts are proven to burn calories faster and build more muscle mass than CV (cardiovascular) or even MRT (Metabolic resistance training). Our first in the series of home strength workouts requires just a barbell or Olympic bar (Olympic bar is preferable for the larger grip and weight plates).

In this workout we have added a mini HIIT blast between strength workouts to help increase your body’s metabolic rate, and improve your overall fitness, not just build muscle mass. You can read more about the theory behind this workout below the printable workout instructions.

The workout explained:

Step 1 – Using 80% of your maximum – 3 x 12 Deadlifts with one minute rest inbetween

The deadlift is one of the best muscle building exercises you can do. It uses more muscles than any other strength exercise, including the squat, and burns calories rapidly as your muscles work hard to complete the exercise. If you are to only ever do one exercise move, this is the one to do, and why it is first on this workout, so you have maximum energy to tackle it. In this workout, use a weight that is approximately 80% of your maximum lifting weight, as you are doing 3 sets of 12. Body builders and powerlifters will do less reps, on a higher weight, but here we are looking for toning as well as mass building, hence the higher number of reps on only 80% of your maximum lifting weight.

Step 2 – Mini HIIT 1:30 circuit (30 seconds burpees, 30 seconds jumping jacks, 30 seconds sit ups)

The idea to do this mini HIIT workout between strength exercises is to keep your heart rate high, in the fat burning zone. This is just a one minute and 30 second back to back blast of 3 different exercises of; burpees, jumping jacks (star jumps with arched arms), sit ups. These 3 exercises were chosen for their mix of working your full body, then engaging primarily just the core for the sit ups before getting back to the weights.

Step 3 – Using 80% of your maximum – 3 x 12 overhead press with one minute rest inbetween

The Overhead Press is a full body, compound exercise focusing more on your upper body than the deadlift. Your shoulders and arms press the weight over your head while your legs, lower back and abs balance you. The Overhead Press is one of the best exercises to build strong, muscular and healthy shoulders and increase the muscle mass in your arms. Again, with this workout, use a weight that is approximately 80% of your maximum lifting weight, as you are doing 3 sets of 12. Body builders and powerlifters will do less reps, on a higher weight, but here we are looking for toning as well as mass building, hence the higher number of reps on only 80% of your maximum lifting weight.

Step 4 – Mini HIIT 1:30 circuit (30 seconds burpees, 30 seconds jumping jacks, 30 seconds sit ups)

As above

Step 5 – Using 80% of your maximum – 3 x 12 Squats with one minute rest inbetween

Squats help to build your leg muscles, particularly your quadriceps, hamstrings, and calves.  However, as they are some of your body’s biggest muscles, they also create an anabolic environment, which promotes body-wide muscle building. By building muscle, your body burns calories quicker, helping fat loss as well as building muscle mass. Again, with this workout, use a weight that is approximately 80% of your maximum lifting weight, as you are doing 3 sets of 12. Body builders and powerlifters will do less reps, on a higher weight, but here we are looking for toning as well as mass building, hence the higher number of reps on only 80% of your maximum lifting weight.

 

You can pre-order our range of weights and bars with 20% discount until 31st January by clicking here. 

Enjoy this workout? Share it with your friends, and follow us on Facebook to get all the latest workouts in your newsfeed.



Also in STRENGTH NEWS AND WORKOUTS

Elite Workout's Suspension Trainer Body Pump
Elite Workout's Suspension Trainer Body Pump

September 01, 2020 2 min read

 When working out at home, there are many effective ways that you can build strength and muscle without investing a heavy dumbbells, weight bars, and kettlebells. While these are remarkably effective at helping you reach your fitness goals, they can be expensive and dangerous if used improperly.
Elite Home Workout’s Full Body Resistance Band Workout
Elite Home Workout’s Full Body Resistance Band Workout

July 15, 2020 2 min read

The COVID-19 crisis has made working out at home more of a necessity than just an alternative to going to the gym. With lockdowns in place and social distancing guidelines being enforced, most gyms and fitness centres are closed. This can make it more difficult than ever to stay in shape and avoid the dreaded COVID-19 weight gain.
How To Improve Your Energy Levels Post-Lockdown
How To Improve Your Energy Levels Post-Lockdown

June 08, 2020 3 min read

As lockdown measures begin to lift, you may find that you’re still in a groggy and lethargic state from staying at home. This feeling of exhaustion is completely understandable – the last few months have taken a physical and mental toll as we adapt to a new normal. Furthermore, studies show that the anxiety, stress and information overload from the lockdown can cause fatigue and tiredness.