How to Burn Fat Based On Your Body Fat Percentage

Everyone’s body is unique – some people are pretty lean, while others have a lot of fat they need to lose.  So when you start a workout program, make sure you’ve tailored it to fit your current body fat percentage. Check out the guidelines I’ve included below and then use the free fat-burning workout to get lean and build muscle.

IF YOUR BODY FAT IS . . .

<17% – Every week, perform the three total-body workouts and three interval sessions below. And since your body has grown accustomed to frequent exercise, you need to put in some overtime to chisel your way to 10 percent body fat. Do the 10-minute body-weight circuit shown below under “Boost Your Fat Burning.”  And remember to stay active on the days you don’t train.

17–24%–  Lose your lard with three total-body workouts a week and three rounds of intervals a week.

>24% – Start shedding pounds fast by doing intervals with long “active-rest”  periods: Run at a medium pace for, say, 1 minute, and then walk–your active rest–for 2 minutes to catch your breath before running again. Reintroduce yourself to the weight room, and try to find a workout partner: someone with a similar goal (and gut).

BOOST YOUR FAT BURNING

Kick your fat burning into overdrive by performing this body-weight routine 12 hours before or after your weight workout. Move from one exercise to the next without resting between exercises, and repeat the circuit up to four times.

  • Prisoner squat (20 reps)
  • Pushup (15 reps)
  • Bulgarian split squat (15 reps per side)
  • Inverted row (as many reps as you can complete with perfect form)
  • Prisoner forward lunge (10 reps per side)
  • Elevated pushup (8 reps per side)

HOW TO DO THESE WORKOUTS

Each workout is three supersets. Do each exercise one after the other without rest. Rest for 60 seconds after each superset. The numbers below indicate sets and reps. If you haven’t been to the gym in months, do one set of 12 reps of each in the first week. For the intervals (biking, running, and so on) rate your intensity on a scale of 1 to 10 (maxed out), with 3 feeling easy.

MONDAY

SUPERSET 1:

1A) Dumbbell Chest Press: 3 sets of 6

Lie on a flat bench holding two dumbbells up over your middle chest wit an overhand grip and straight arms.  Pinching your shoulder blades back, bend your elbows and slowly lower the dumbbells until they’re right next to your armpits, a few inches higher than chest-level.  Pause, then press the dumbbells back up, bringing your hands close together without clanking the weights.

1B) Dumbbell Row: 3 sets of 6

Stand holding a pair of dumbbells in front of your thighs, knees slightly bent. Bend forward at the waist until your torso is almost parallel to the floor. Pull the weights up to the bottom of your rib cage. Pause, then slowly lower them until your arms are extended.

SUPERSET 2

2A) Dumbbell Incline Chest Press: 3 sets of 8

Grab  a pair of dumbbells and lie faceup on a bench. Place your feet flat on the floor, draw your abs in, and push your lower back into the pad.  Press the dumbbells above you in a slightly arcing line toward the midline of your chest. It’s not necessary to clank the weights together–that can cause shoulder impingement, plus it annoys the rest of us trying to work out. Keep them 1 to 2 inches apart.  Squeeze your chest muscles at the top of the move. Then reverse the same slightly arcing motion to lower the dumbbells under control.

2B) Wide-Grip Deadlift: 3 sets of 12

Load a barbell and set it on the floor.  Squat in front of it with your feet shoulder-width apart.  Grab it overhand with your hands just outside your legs, your shoulders over or just behind the bar, your arms straight, and your back slat or slightly arched.  Push with your heels and pull the weight to your body as you stand.  Pause with the weight (don’t lean back), then slowly return to the starting position.

SUPERSET 3

3A) Bench Press: 3 sets of 12

Lie back on a bench with your feet flat on the floor. Remove the bar from the uprights using an overhand grip (palms facing away from you), your hands slightly wider than shoulder-width apart. Slowly lower the bar to your chest, just below the nipples. Pause, then press the weight back up until  your arms are straight again.

3B) Swiss-Ball Plank: 3 sets of 6

Assume a modified pushup position, but rest your forearms on a Swiss ball. Once you feel balanced, raise one foot a few inches off the floor and hold for 6 seconds. Place the foot back on the floor and lift the other for 6 seconds. That’s one repetition. Do a total of six.

TUESDAY

Intervals: Warm up for 5 minutes. Perform an interval at level 9 on your intensity scale for 30 seconds, followed by 90 seconds at level 3. Repeat for six intervals. Cool down.

WEDNESDAY

SUPERSET 1

1A) Barbell Squat: 3 sets of 8

Set a bar on a squat rack and step under it so the bar rests across your upper back. Pull your shoulders back as you grab the bar with an overhand grip. The bar should sit comfortably on your upper trapezius. Lift the bar off the rack and step back. Your feet should be shoulder-width apart, knees slightly bent, back straight, and eyes focused straight ahead.  Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and lower legs nearly perpendicular to the floor. When your thighs are parallel to the floor, pause, then return to the starting position.

1B) Romanian Deadlift: 3 sets of 8

Hold a dumbbell in each hand in front of your thighs. With your feet shoulder-width apart and knees slightly bent, bend forward at the hips until the weights are at midshin level. Pause, then lift your torso back to the starting position. Keep your back slightly arched throughout.

SUPERSET 2

2A) Split Squat: 3 sets of 8

Rest a barbell on your traps ans stand with one foot 2 ½ to 3 feet in fron of the other, each in line with its corresponding buttock.  Keep your upper body erect as you descend until the top of your front thigh is parallel to the ground.  Pause, then press back up to the starting position.

2B) Bent-Over Lateral Raise: 3 sets of 12

Stand with your feet just less than shoulder-width apart and your knees bent. Hold a pair of light dumbbells with your palms facing each other. Keeping your abs drawn in, bend forward at the waist until your back is parallel to the floor. This is the starting position.  Slowly raise your arms up and out to your sides, then pause for a second at the top of your range of motion. (The dumbbells should be at shoulder height.) Squeeze your shoulder blades together. Slowly lower the weight to the starting position.

THURSDAY

Intervals: Warm up for 5 minutes, then go for 2 minutes at level 7 on your intensity scale. Next, do 2 minutes of active rest at level 3. Repeat for a total of six intervals, aiming to cover the same distance with each interval. Cool down for 3 minutes at level 3.

FRIDAY

SUPERSET 1

1A) Chinup: 3 sets of Max Reps

Grab a chinup bar using an underhand, shoulder-width grip, and hang with your elbows slightly bent. Pull your chin above the bar, hold for a second or two, and lower your body with control. Pause, then slowly lower yourself to the starting position.

1B) Front Squat: 3 sets of 8

Grab a bar with an overhand grip that’s just beyond shoulder width and hold it on the tops of your shoulders. Raise your upper arms so they’re parallel to the floor and let the bar roll back so it’s resting on your fingers, not your palms. Stand with your feet shoulder-width apart and your back straight [A]. Without changing the position of your arms, lower your body until your thighs are at least parallel to the floor [B]. Then push back up to the starting position. Do three sets of six to eight repetitions, resting 90 seconds after each set.

SUPERSET 2

2A) Dumbbell Close-Grip Bench Press: 3 sets of 8

Grab a pair of dumbbells with a neutral grip.  Lie on a bench and extend both arms directly over your chest.  Lower the weights straight down toward your chest.  Bring your elbows past your sides and stop just before the weights touch your chest.  Pause, then press back to the starting position.

3B) Shoulder-Width Grip Barbell Row: 3 sets of 12

Grab a barbell with an overhand grip, and stand with your feet shoulder- width apart and your knees slightly bent. Let the barbell hang at arm’s length on top of your thighs, thumbs pointed toward each other. Bending your elbows, lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return to the starting position.

SATURDAY

Intervals: After a 5-minute warmup, exercise at level 8 for 45 seconds, followed by 60 seconds of active rest. Repeat six times, then cool down at a level-3 intensity.

For more fat burning workouts, visit: www.TurbulenceTraining.com/workouts

  • Hugh

    Hey im at about 14-15% bf and was looking at what you suggested for people like me (adding the body weight routine 12hrs before or after your full body workouts) I was wondering if you meant doing that just once per week or one for every full body workout or weights session (e.g. i am doing bodyweight cardio 3 (4 workouts per week)).
    Thanks: Hugh

    • Add the 10-minute circuit on each workout day.

  • monty

    Hello my body fat is at 50 I weigh about 365 I have just begin to work out for about a month now just some stretching and intervals and currently eating fairly good calorie amount .I’m despertly in need to lose 100 more pounds for first goal . I started out at 385. Please help

    • Hi Monty, sounds like you are on the right track. Please keep up the great work!

  • Alan

    Hi Craig,

    Thanks for these workouts. I went through some extreme fat loss program, reducing from 24% to 17% and now, I’m looking to shed some more fat without losing any more muscle mass. I’ve lost like 8 pounds of muscle during the initial weight loss.

    Will these workouts help me gain this muscle back (and then some…)?

    Thanks,

    Alan

    • Yes they will, if you’ve lost 8 pounds of muscle. You should really try to avoid that in the future. Not worth it.