Introduction
Get in shape and look great for summer in 6 short weeks! This 6-day fat-loss program combines supersets and HIIT for the ultimate calorie-burning combination.
Outline
- Introduction
- 6 Week Summer Workout Challenge Training Schedule
- Upper Body Superset Workout
- Lower Body Superset Workout
- Cardio and Abs
- Rest & Recovery
- Conclusion
- FAQs
6 Week Summer Workout Challenge Training Schedule
Here is the weekly split that will serve as your schedule for the next six weeks. Make this split work for you, as long as the workouts get done.
Weekly Split:
- Day 1: Upper Body Superset Workout
- Day 2: Lower Body Superset Workout
- Day 3: Cardio and Abs
- Day 4: Upper Body Superset Workout
- Day 5: Lower Body Superset Workout
- Day 6: Cardio and Abs
- Day 7: Complete Rest Day
This program allows flexibility. Train whenever you have 45 minutes available, whether at 7 a.m. or 7 p.m.
Upper Body Superset Workout
Exercise Routine:
Superset 1:
- 1a. Flat Barbell Bench Press: 3-4 sets, 10-12 reps, 30-60 sec rest
- 1b. Dumbbell Pullover: 3-4 sets, 10-12 reps, 30-60 sec rest
Superset 2:
- 2a. Incline Dumbbell Press: 3-4 sets, 10-12 reps, 30-60 sec rest
- 2b. Pendlay Barbell Row: 3-4 sets, 10-12 reps, 30-60 sec rest
Superset 3:
- 3a. Lateral Raise: 3-4 sets, 10-12 reps, 30-60 sec rest
- 3b. Rear Lateral Raise: 3-4 sets, 10-12 reps, 30-60 sec rest
Superset 4:
- 4a. Barbell Curl: 3-4 sets, 10-12 reps, 30-60 sec rest
- 4b. Lying Dumbbell Triceps Extension: 3-4 sets, 10-12 reps, 30-60 sec rest
Lower Body Superset Workout
Exercise Routine:
Superset 1:
- 1a. Stiff-Leg Deadlift: 3-4 sets, 10-12 reps, 30-60 sec rest
- 1b. Walking Lunge: 3-4 sets, 10-12 reps, 30-60 sec rest
Superset 2:
- 2a. Goblet Squat: 3-4 sets, 10-12 reps, 30-60 sec rest
- 2b. Dumbbell Leg Extension: 3-4 sets, 10-12 reps, 30-60 sec rest
Superset 3:
- 3a. Squat Jumps: 3-4 sets, 10-12 reps, 30-60 sec rest
- 3b. Mountain Climbers: 3-4 sets, 10-12 reps, 30-60 sec rest
Superset 4:
- 4a. Seated Calf Raise: 3-4 sets, 10-12 reps, 30-60 sec rest
- 4b. Standing Calf Raise: 3-4 sets, 10-12 reps, 30-60 sec rest
Cardio and Abs
Cardio Routine:
- Daily Morning Walk: 15-20 minutes at a moderate pace
- HIIT Session: Twice a week on off days
- Warm-Up: 60 seconds
- High Effort: 30 seconds
- Moderate Effort: 60 seconds
- Repeat: 10 cycles
- Cool Down: 1 minute
Example HIIT Session Timing:
Time | Effort |
---|---|
0:00 – 1:00 | 1 minute of low-to-moderate |
1:01 – 2:30 | 30 seconds high, 60 seconds moderate |
2:31 – 4:00 | 30 seconds high, 60 seconds moderate |
4:01 – 5:30 | 30 seconds high, 60 seconds moderate |
5:31 – 7:00 | 30 seconds high, 60 seconds moderate |
7:01 – 8:30 | 30 seconds high, 60 seconds moderate |
8:31 – 10:00 | 30 seconds high, 60 seconds moderate |
10:01 – 11:30 | 30 seconds high, 60 seconds moderate |
11:31 – 13:00 | 30 seconds high, 60 seconds moderate |
13:01 – 14:30 | 30 seconds high, 60 seconds moderate |
14:31 – 16:00 | 30 seconds high, 60 seconds moderate |
16:01 – 17:00 | 1 minute low effort |
Abs Routine:
Perform ab work after HIIT cardio sessions. Choose from several ab workouts available on our site.
Boost Core Strength in 10 Minutes with Katie Austin's Abs Workout
Rest & Recovery
Take one complete rest day per week. Prioritize quality sleep, relaxation, and recovery. Consider massage therapy or percussive therapy to aid muscle recovery. Proper recovery from the previous week doubles as preparation for the week to come, enhancing your overall success.
Conclusion
This 6 Week Summer Workout Challenge is designed to get you in top shape just in time for summer. Combining supersets and HIIT, this program will help you burn fat, build muscle, and improve your overall fitness. Stay dedicated, follow the schedule, and you'll see incredible results in just six weeks.
FAQs
Q1: Can beginners follow this workout challenge?
Yes, this program is designed for beginners. Adjust the weights and intensity as needed to match your fitness level.
Q2: Can I substitute exercises?
Yes, you can substitute exercises if needed, but ensure they work similar muscle groups and maintain the same level of intensity.
Q3: How important is diet during this challenge?
Diet plays a crucial role in achieving your fitness goals. Combine this workout program with a balanced, healthy diet for the best results.
Q4: What if I miss a workout day?
If you miss a day, try to make it up on your rest day or simply continue with the next scheduled workout. Consistency is key, but missing one day won't derail your progress.
Q5: Is cardio necessary for fat loss?
Cardio is highly effective for fat loss and overall cardiovascular health. The combination of HIIT and steady-state cardio in this program maximizes calorie burn and fat loss.