If you have a weight loss goal you’re striving toward, odds are, you want to shed those excess pounds fast. Although I typically don’t promote fast, super-aggressive weight loss plans where you drop weight fast but gain it back quickly when you burn out, I have a fat-blasting exercise routine that works if you stick to your healthy habits. Get ready to get into great shape and lose weight in a week.
When you’re trying to maximize your weight loss in a short period of time, it’s important to lift heavy weights while increasing your training volume. This will allow you to maintain your muscle while depleting your body’s glycogen (stored carbs). You’ll lose some water and might be able to shed some excess fat in the process.
I’ve put together a fat-fighting workout routine that will help you lose weight in a week. Give it a try! You can perform it two to three times a week while doing some cardio in between. Read on, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Start your Trap Bar Deadlifts by standing in the center of the trap bar with your feet shoulder-width distance apart and your toes pointed straight. Keeping your chest tall and core tight, push your hips back, and squat down until you are able to grab the handles. Lift the weight by driving through the heels, flexing your quads and glutes at the top to finish. Push your hips back, and squat down until the weights touch the ground before performing another rep. Complete 3 sets of 6 to 8 reps.
If you do not have access to a trap bar, you can perform this exercise as a kettlebell deadlift or with two dumbbells out to your sides.
Start this next exercise by planting your arm on the bench with your chest tall and core tight. With your other arm holding the dumbbell, drive it back towards your body with your elbow flared out. Squeeze your upper back and rear delt hard at the top, then resist on the way down. Get a nice stretch at the bottom before performing another rep. Complete 3 sets of 10 reps for each arm.
Begin the Bulgarian Split Squat in a standing position. Rest your back foot on a bench or couch, and step out with your other foot about 2 to 3 feet away from the bench. Hold a pair of dumbbells at your sides, then lower your body straight down—under control—so that your back knee almost touches the ground and your front knee is in a runner’s lunge. Then, use your weight to drive through your front heel in order to return to standing, flexing your quads and glutes as you rise. Perform 3 sets of 10 reps for each leg.
For the Dumbbell Shoulder Press, position the dumbbells up next to your shoulders. Your palms should be facing each other. Keep your core tight and glutes squeezed, and press the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Complete 3 sets of 10 reps.
Start the movement by grabbing a pair of dumbbells with your palms facing up. Keeping your chest tall and core tight, lift your arms up until they’re parallel to the ground. In this position, curl the weight up seven times, lowering it back down to just parallel, flexing your biceps hard at the top with each rep.
After 7 reps are complete, lower the weight all the way down until your arms are fully straightened, then perform 7 full reps all the way up and down. Once those 7 reps are done, curl the weight up just to parallel 7 more times, then your set is complete. Complete 3 sets of this sequence.
Tim Liu, C.S.C.S.