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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. 

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