Endurance training: the best intense fat loss workout plan

Endurance training: the best intense fat loss workout plan

Endurance training overview:- Intense exercise training has many positive effects on health, including improved metabolism, lack of cardiovascular risk, and a reduction in all-cause and cardiovascular mortality. Great endurance exercise causes mild epithelial injury and inflammation in the airways but does not reveal detrimental effects on health or bronchial response in recreational or non-elite athletes. In contrast, elite athletes from both summer and winter sports have increased susceptibility to the development of asthma, possibly related to environmental exposure to allergies or impaired air conditioning, to characterize such athletes as “sports asthma”. A different phenotype has been proposed. , Who practice aquatic and winter sports more often. Overall, endurance training is good for health but may worsen when performed at high intensity or volume.

Endurance (intense) training workout plan schedule

DAYSWORKOUTS
DAY-1
(a) MORNINGCardio and Abs
(b) EVENINGChest and Traps
DAY-2Arms and Calves
DAY-3
(a) MORNINGCardio and Abs
(b) EVENINGBack
DAY-4Shoulders
DAY-5
(a) MORNINGCardio and Abs
(b) EVENINGLegs
DAY-6Arms and Calves
DAY-7Off Day
  1. Follow the given designed schedule as it is for the maximum benefit of this endurance training.
  2. In this schedule, I have given morning time cardio and abs training every alternate day. Which you have to do in the empty stomach.
  3. Do either abs and cardio in the morning or workout later.
  4. Do ABS and cardio 3 times a week.
  5. Quit cycling or rope jumping if your gym does not have a treadmill.
  6. Take rest 45 to 60 seconds after each superset/regular set/huge set.
  7. Train biceps, triceps and calves twice a week as these small muscles heal in 2-3 days.

Endurance (intense) training workout plan

DAY-1/DAY-3/DAY-5 (ABS & CARDIO)

EXERCISESSETS x REPS
1. ABS:-
Crunches on Lat
Pulldown Bar
3 x 15
Flutter Kicks3 x 15
Side to Side Twist3 x 15
Incline Crunches
with Twist
3 x 15
2. CARDIO:-
Treadmill5 minutes
Treadmill
(SPEED= 10-12kmph)
25 minutes

DAY-1 (CHEST & TRAPS)

EXERCISESSETS x REPS
1. Barbell PressSET-1= 20 reps
SET-2= 15 reps
SET-3= 10 reps
2. SUPER SET
(A) Dumbbell Press
(B) Dumbbell Fly
SET-1= 10 reps
SET-2= 10 reps
SET-3= 10 reps
3. Dumbbell Incline PressSET-1= 20 reps
SET-2= 18 reps
SET-3= 15 reps
SET-4= 12 reps
SET-5= 10 reps
SET-6= 8 reps
4. SUPER SET
(A) Cable Decline Fly
(B) Dips (Bottom Range)
SET-1= 12 reps
SET-2= 10 reps
SET-3= 8 reps
5. SUPER SET
(A) Barbell Shrugs
(B) Single Plate-
Front Shrugs
SET-1= 20 reps
SET-2= 15 reps
SET-3= 10 reps

DAY-2 (ARMS & CALVES)

EXERCISESSETS x REPS
1. SUPER SET
(A) Close Grip Barbell Curl
(B) Dumbbell Hammer Cur
SET-1= 20 reps
SET-2= 15 reps
SET-3= 10 reps
2. Single Hand Dumbbell
Curl (inward)
SET-1= 20 reps
SET-2= 15 reps
SET-3= 10 reps
3. SUPER SET
(A) High Angle Curls
(B) Triceps Press down
(single hand)
SET-1= 20 reps
SET-2= 15 reps
SET-3= 10 reps
4. Skull Crusher on
Decline bench
SET-1= 20 reps
SET-2= 18 reps
SET-3= 15 reps
SET-4= 12 reps
SET-5= 10 reps
SET-6= 8 reps
5. Single Hand DB Curl
(inward)
SET-1= 20 reps
SET-2= 15 reps
SET-3= 10 reps
6. Bench DipsSET-1= 25 reps
SET-2= 35 reps
SET-3= 25 reps
7. SUPER SET
(A) Biceps 21’s
(B) Triceps 21’s
SET-1= 21 reps
8. SUPER SET
(A) Standing Calf RaisesSET-1= 12 reps
SET-2= 10 reps
SET-3= 8 reps
(B) Seated Calf RaisesSET-1= 20 reps
SET-2= 15 reps
SET-3= 10 reps

DAY-3 (BACK)

EXERCISESSETS x REPS
1. SUPER SET
(A) Cable Rows
(B) Rope lat Pulldown
SET-1= 20 reps
SET-2= 15 reps
SET-3= 10 reps
2. Barbell RowsSET-1= 20 reps
SET-2= 18 reps
SET-3= 15 reps
SET-4= 12 reps
SET-5= 10 reps
SET-6= 8 reps
3. SUPER SET
(A) Lat Pulldown (Stability ball)
(B) Hyperextension
SET-1= 20 reps
SET-2= 15 reps
SET-3= 10 reps
4. DEATH SET
Pull-ups50 reps

You can take 1-5 sets to complete 50-reps of death set.

DAY-4 (SHOULDERS)

EXERCISESSETS x REPS
1. Barbell Front PressSET-1= 20 reps
SET-2= 18 reps
SET-3= 15 reps
SET-4= 12 reps
SET-5= 10 reps
SET-6= 8 reps
2. SUPER SET
(A) Dumbbell Press
(B) Dumbbell Side Raise
SET-1= 12 reps
SET-2= 10 reps
SET-3= 8 reps
3. SUPER SET
(A) Wide Grip Barbell Row
(B) Barbell Front Row
SET-1= 12 reps
SET-2= 10 reps
SET-3= 8 reps
4. SUPER SET
(A) Lying Rear Delt Fly
(B) Inverted Rows
SET-1= 15 reps
SET-2= 12 reps
SET-3= 10 reps

DAY-5 (LEGS)

EXERCISESSETS x REPS
1. SUPER SET
(A) Hack Squat
(B) Leg Press
SET-1= 20 reps
SET-2= 15 reps
SET-3= 12 reps
2. Barbell Step-upsSET-1= 20 reps
SET-2= 18 reps
SET-3= 15 reps
SET-4= 12 reps
SET-5= 10 reps
SET-6= 8 reps
3. SUPER SET
(A) Deadlift
(B) Leg Press
(on Smith Machine)
SET-1= 12 reps
SET-2= 10 reps
SET-3= 8 reps
4. Walking Lunges with SquatSET-1= 10
SET-2= 10
SET-3= 10

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