5-Week Fat Shredder

Summary: 3 Days a Week
5-weeks of shredding fat.

Description: This 5-week plan is 100% focused on burning fat as efficiently as possible. This plan will take you through a set of workouts balanced with both cardio and body-weight strength conditioning exercises.

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Workout Details

A 5-week, intermediate-level plan that will help you shed off fat.

This 5-week, high-intensity plan will produce results! If your goal is to burn fat and improve your overall fitness level then this is a great plan for you. This plan promotes both lowering your body fat level, along with increasing your lean muscle mass.

Drink plenty of water and maintain a healthy diet for optimal results.

This plan can be performed at home, at the gym, in your garage, practically anywhere. It consists entirely of body-weight exercises and cardio training, but don't let that you fool you! This plan is quite challenging and suggests a moderate fitness level before getting started.

Sample Workout from this Training Plan

Sprints and Upper-Body

This workout is a combination of some fast-paced cardio and some upper-body strength training. The Running sprints are performed at a set distance (a combined total of 1km), but you should try to beat your time each week. Start with a 400 meter (1...



Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular ...

Suggested Routine:
Distance: 1 km

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Position yourself so that your hands are directly below your shoulders and toes are on the ground. ...

Suggested Routine:
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps

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Automatic workout reminders
Customizable workout scheduling
Detailed workout guidance
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this training plan.

At a Glance

_August 2015_
You may customize your schedule after you choose to join this training plan.

Latest Users on this Workout






from Fairfax, Virginia (Yes)




Discuss this Training Plan Subscribe to 5-Week Fat Shredder

daniellewillia daniellewillia

posted Saturday, February 19, 2011

Ok I’m posting results. I would like to place one disclaimer on this though – I have Hashimoto Disease and for me to lose weight is very hard. I have 8 workouts remaining.

Starting weight: 164 Current 153
Starting Chest: 39 Current 36
Starting Waist 34 Current 34
Starting Hips 41 Current 40

I have a hard time with the running part and been progressing slowly on that. I also added crunches (by machine) with every work out, as well as adding body combat and do that 2-3 times a week.

china_cat84 china_cat84

posted Monday, February 21, 2011

I’m starting this program today – just downloaded the iPhone app with FoodScanner and I saw this plan on here, and thought, “Why not?” I was planning on going to the gym today anyway!

My only issue are some of the exercises – I wish there were a way you could swap out certain ones with others – substitutes which are formulated to do the same thing. The running, for example – I’m not a runner and I’ve had bad knees since I was a teen (and weighed a lot less then) so running isn’t an option. Would using an elliptical have the same effect? Would I go the same distance (1 km) or would I need to do it longer?

And push-ups – would it be possible to do a different exercise instead? Such as a seated chest press? Because of my knees, I try to avoid getting down on the floor because getting off the floor usually requires one to be on your knees.

As for pull-ups…I’m not physically fit enough to pull off more than 1 or 2 – so would I just use a lat pull down instead?


sharkluver22 sharkluver22

posted Wednesday, February 23, 2011

Top Dog I Did 1,000 Pushups! I Burned 50K Calories! I Lost 20 Lbs! I Walked 100 Miles! I Burned 25K Calories! I Lost 10 Lbs! Crunch Meister Competitive Cruncher I Lost 5 Lbs! I Burned 5,000 Calories!

@daniellewillia Your results sound fantastic. Way to go you!!

rohrerjd84 rohrerjd84

posted Monday, February 28, 2011

I’m looking forward to this 5 week program. I just upgraded to pro so am ready to try this plan out. I did the weight loss program for 8 weeks, that paired with my Tim Ferris diet i have lost 18lbs since January 6th. I have recomposed my body. I run faster and farther. I sweat hard and eat well. I workout on Mon, Wed, Fri, and do other cardio on Tues and Thurs. I am currently training for several races in the next couple months. I did my first 5k ever last month and can’t wait till the Richmond Monument 10k April 2nd, and then a 4mile benefit run in NYC April 9th. I have motivated many around me to work out and have developed a bit of an entourage. I have dropped two pant sizes, 38→34, xl shirts to large. I feel 10x better than I did last summer weighing in at 225, now currently at 188. I had lost some weight before starting to use dailyburn. Eating right and exercise works. It is hard to stay motivated so find a workout buddy or two, so much easier, push each other. My girlfriend has lost 15lbs as well. We had a good sex life before but with our body recomposition we have an amazing sex drive now. FEEL THE BURN!

sharkluver22 sharkluver22

posted Monday, March 14, 2011

Top Dog I Did 1,000 Pushups! I Burned 50K Calories! I Lost 20 Lbs! I Walked 100 Miles! I Burned 25K Calories! I Lost 10 Lbs! Crunch Meister Competitive Cruncher I Lost 5 Lbs! I Burned 5,000 Calories!

Well, for any interested: I lost 12 pounds on this plan. Granted, I hurt my knee so I wasn’t able to do any of the running. I turned the running into walking. But, i also walked everyday for about 2 miles while I was on this plan and did some various workouts in between (on my off days). I LOVE the core workout. It’s such a killer. I’m incorporating many of the exercises from that, into my ab routine that I will continue to do on Wednesdays, for the rest of this month. I hate supermans and plank, but they work, so, I’m still doin’ em’! Good luck everyone, I wish everyone even better success than me!!

classicbeauty01 classicbeauty01

posted Wednesday, April 20, 2011

Hey y’all. I’m starting this workout plan today. Has anyone already gone through the first week? And If so any results?

sydneyseigneur sydneyseigneur

posted Wednesday, June 1, 2011

Question: When it says to enter the weight for push-up I just put my body weight in, is that correct?

ElliLaur ElliLaur

posted Friday, June 10, 2011

I Burned 5,000 Calories!

Is there a way to switch around the days from time to time?

jjkunkle jjkunkle

posted Friday, July 15, 2011

I Burned 5,000 Calories!

Just adding my two cents on sprinting alternatives and pull-ups. If you can’t do running sprints you could do bike sprints. They are easier on the knees. On my bike sprint days I find a nice, flat square block (without much traffic is best). I cool down on one leg of the block, then bike as fast and hard as I can on the next. Cool down, bike hard. If you need more recovery time, cool down for two legs, then bike one, etc.
For pull-ups…I know I can only do two “real” pull-ups. But as someone else mentioned any bar that can hold your weight will do. If your gym has a Smith machine (for benching and squats) you can use the bar to do pull-ups. The more underneath the bar you are with your body, the more challenge. The closer you are to a standing position, the easier. I have TRX bands, so I hook them to a door or tree out back and do my pull-ups that way. Bicep curls just aren’t as good because they isolate only the bicep muscle while pull-ups work the entire upper body.

mfeher mfeher

posted Saturday, August 6, 2011

I checked this plan out and it looks identical to the 30-day weight loss program that I just completed. I think I’ll check out another plan.

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