Fat Loss Workout Plans

Are you ready to finally do what you need to lose weight??? The good news is, with so much mis-information out there, most people have been putting ton of effort into the wrong things! When it comes to fat loss, high-intensity exercise (don’t be scared, at MovementLink we prioritize learning and perfecting technique) is the best bang for your buck. Time-wise, over the course of a day high-intensity exercise and the traditional long slow cardio, burn about the same amount of fat. But here’s the kicker! High-intensity exercise doesn’t take as long, can allow you to develop functional skills that you can use in other aspects of your life and in sport, and can develop your body composition to build lean muscle mass along with the fat loss. I have been doing this for years and as long as you are willing to be a little uncomfortable for a short period of time, high-intensity exercise is a solutions that best fits so many people goals!

The MovementLink Method is designed to make you lose fat, build lean muscle, avoid burn-out, and creates a foundation for long-term, sustainable results. All of this takes into account that you are (likely) a regular person. You have a life, possibly a job and a family, and are not trying to be a professional in working out. The good news is, you don’t have to be. Consistency is the key. If we can do the right things in the right amounts consistently, we will develop a lifestyle of health and fitness that will provide you with the body you’ve always wanted.

The MovementLink method of movement is simple. So simple in fact that it may be optimal. In a world that requires complex movements out of us for normal daily activities, our workouts in the gym should carry over and teach us how to optimize our movement in any situation we may find ourselves in. The simplicity of the MovementLink method, allows users of any fitness level to make complicated decisions about the biomechanics of optimal movement in any situation. Instead of learning hundreds of movements and positions, we learn how to apply the simple foundations of movement in different combinations and variations, cleaning up a messy web of hundreds of different movement patterns into developing a few that we use over and over again. When we specialize in a few that we use for everything the confounding effects this has on our results is significant. Long story short, we will simplify complicated movements to help you perform exercises in your workouts with good technique.

Ok, let’s stop yapping, and let’s workout. Along the way, I will provide you resources to help you with technique and understanding the exercises. I find that it helps both people new to exercise and experienced athletes learn my language of coaching by watching the content, especially in the beginning. Enjoy!

Day 1 (No Equipment Needed)

1. Warm-up (9 Minutes)

Follow along with this 9-minute Yoga-ish Warm-up

My warm-ups are designed not to mimic Yoga moves exactly, but to dynamically hit end ranges of motion across the whole body to 1) Consistently develop full range of motion for all your muscles tissues and joints over time and 2) prepare your body for the exercises upcoming in the WOD. “WOD” stands for Workout of the Day and you’ll see that term thrown around on our site.

2. Movement Lesson (13 Minutes)

Later on in the workout programs, we’ll get more into doing things that will specifically prepare your muscles and joints through skill, stability, balance, and movement pattern work, but for now, let’s introduce you to my way of coaching movement. If you are interested, at the bottom of the page, I put 3 videos covering the basics of posture and how it relates to the MovementLink system that I highly encourage you to watch at some point. Before the workout would be idea, but if your ready to just jump right in, the push-up and lunge video will be enough to get you started!

3. Workout Prep (~5 Minutes to set-up and do)

We have generally warmed up with the yoga-ish follow along video above, but we still need to warm up specifically for the workout. It’s pretty simple, we are going to do some push-ups (whichever variation you are choosing to do) and some lunges.

5 Push-ups
6 Alternating Lunges

Then, 2 Rounds for Quality
5 Push-ups
6 Jumping Lunges

In workouts, we will always give you scaling variations in case you need to modify any of the movement. Every movement we do will have a variation that will work you towards the full movement. Below, in the Scaling Notes, each scaling option is numbered with the higher numbers being the harder variations. You should use the hardest variation for which you can still perform good technique.

Scaling Notes:

Push-up Scaling (Usually all exercises will have short demo video links like the push-up and alternating lunge links above, but for teaching purposes today, I really want you to watch the foundations videos, so instead of being able to watch a short little 10 second clip like I would usually throw up there, the types of push-ups listed below are covered in the Foundations: Push-up Scaling video above)

1. Banded Push-ups

2. Knee Push-ups

3. Box Push-ups

Jumping Lunge Scaling

1. Regular Lunges like in the Foundations: Lunge Video above

2. Air Squats

4. Workout (4 Minutes)

4 Rounds
20-seconds of Push-ups
10-seconds of Rest
20-seconds of Jumping Lunges
10-seconds of Reps

In this workout, you will need a timer. For this workout, you will perform as many good looking push-ups as possible in the first 20 seconds and then you will rest for 10 seconds. Then, for the next 20 seconds, you will perform as many jumping lunges with good technique as possible and then rest another 10 seconds. The push-ups, rest, jumping lunges, rest make 1 round. You will repeat that set-up for a total of 4 rounds. This workout will take only 4-minutes!!!

This is more of a beginner workout, but can still be very hard. But if you thought this was too easy, either you didn’t push it hard enough or you are simply ready for a harder program. That is OK, we have options for everyone so check the bottom of the page for the program that fist you best!

5. Cool-down (11 Minutes)

5.1

5-minute Walk

We like to start most cool-downs will some slow cardio to help flush the junk from your body. Your lymphatic system is how you remove waste from muscles and tissues. It is an interesting system as it is a one-way track that only pushing things along by muscle contractions. So, if we workout and don’t move around very much afterwards, we never expel all the acid of waste that accumulates as we workout causing more muscle soreness and stiffness, so let’s get moving.

5.2

Calf Smash with your Knee
2-minutes on Each Side

5.3

2 Rounds for Quality
3 Slow Perfect Push-ups
6 Slow, Perfect Lunges

Let’s end the session with some perfect reps.

I hope you enjoyed the workout!!! As hopefully you can tell, I am extremely passionate not only about fat-loss and building lean muscle on functional bodies, but passionate about longevity and sustainability. The MovementLink programs are not just about go go go! We are going to do strength exercises, cardio exercises, and flexibility exercises to not only make your body look great, but to improve your bodies functionality, how good you feel, and your overall health and wellness!

Interested in more free workouts???

No Equipment Needed