Basic Fat Loss Workout Template

This is a template for a basic fat loss workout - it walks you through a warm up, a full body strength and conditioning workout, a flexibility and mobility portion, and even exactly what to do for your cardio training.
Basic Strength Training Template
Warm Up - Choose 3 body weight exercises, do two sets of ten each:
• Body Weight Squats
• Run In Place
• Lunges
• Push Ups
• Jumping Jacks
• Planks
Combo 1 - Upper/Lower - Pick one upper body exercise from list and one lower body exercise from list. Alternate between exercises - rest 30 seconds between exercises and 60 seconds between combos.
Lower Body Two Leg Exercise
• Squat
• Deadlift
Upper Body Push
• Push Up or Push Up variation
• Dumbbell/Barbell Bench Press
• Dumbbell/Barbell Overhead Press
Combo 2 - Upper/Lower - Pick one upper body exercise from list and one lower body exercise from list. Alternate between exercises - rest 30 seconds between exercises and 60 seconds between combos.
Lower Body Single Leg Exercise
• Step Up
• Split Squat/ Lunge
Upper Body Pull
• Pull Up or Body Row
• Seated Row Machine
• Lat Pull Down
Combo 3 - Arms - Pick one bicep exercise and one tricep exercise from list. Alternate between exercises - rest 30 seconds between exercises and 60 seconds between combos.
Biceps
• Dumbbell curls
• Barbell curls
Triceps
• Lying barbell tricep extension
• Standing rope pushdown
Abs - Pick one exercise. Rest 30 seconds between sets.
• Planks
• Sit Ups
• Crunches
Stretch - Pick three static stretches for tight muscle groups. Hold each stretch for 30 seconds.
Sets and Reps
Simply alternate the sets and reps each workout - do 2-3 sets of 15-20 reps of each exercise in one workout, do 3-4 sets of 8-10 reps of each exercise the next, and alternate between these protocols.
Cardio Programming
You'll do a mix of both steady-state and interval cardio. One workout, you'll do 30 minutes of cardio at your estimated target heart rate - 220 - your age x.65 -.80. Make sure to change up the types of cardio you focus on. The next workout, you'll simply warm up for five minutes, then go hard for one song, go easy for the next, and continue with this pattern for 30 minutes. This is a basic interval workout. Do this routine 3-5 times per week.
Now you have a complete, done-for-you template in place for your basic fat loss and lean muscle gain needs. Try this workout from start to finish today to get going and get organized with your exercise plan!