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)




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sgarc sgarc

posted Monday, August 22, 2011

I Did 1,000 Pushups! I Ran 100 Miles! I Did 1,000 Pushups!

I have been strictly following this workout. I did miss three workouts. I caught the flu and a family emergency got in the way. I am only 5"3’. So with all that said, when I started this workout; I was 185 pounds/ 35.2 BMI. I weighed in today at 174.2 pounds/ 24.7 BMI

Took me a little while but once the weight started coming off it was all of a sudden. Guess what I am hooked. Don’t think I’ll ever miss another workout.

UFroGyrl UFroGyrl

posted Tuesday, September 6, 2011

Just started this workout today – it’s really difficult. I’m determined to master those pull- ups, I’ve never been able to do them even as a kid. That will be used as one of my progress indicators.

Bathsheba Bathsheba

posted Sunday, September 18, 2011

Super-Ripped Super-Ripped Super-Ripped I am Red Sonja! I Burned 5,000 Calories!

I think yoga or pilates for the days in between workouts is a good idea. Any thoughts?

niczen niczen

posted Wednesday, September 21, 2011

I just started the workout last night, super sore today from the push ups! I subbed superman for the pull ups since I have no way of doing them at home. I am doing pilates on one of my off days and belly dancing on another. Plus trying to walk 2 miles on the off days as well. I hope I can stick with it!

kaboucher kaboucher

posted Sunday, October 23, 2011

I Burned 5,000 Calories! Super Walker I Lost 5 Lbs! I Burned 25K Calories!

I will be starting this training plan tomorrow – Wish me luck!!

kaboucher kaboucher

posted Thursday, November 10, 2011

I Burned 5,000 Calories! Super Walker I Lost 5 Lbs! I Burned 25K Calories!

Im about half way through this at the moment. Ive been using the cross trainer for sprints and Im too heavy to run fast. My legs would never forgive me!! so far Im definitely getting stronger and seeing improvements there but I haven’t really lost any weight. Its a good program and pretty motivating and Ill be seeing it through – just a heads up for people considering it though.

silverback21 silverback21

posted Friday, November 11, 2011

I Did 1,000 Pushups! Super-Ripped I Burned 25K Calories! I Lost 5 Lbs!

Let’s get it in

Nikki898 Nikki898

posted Monday, January 9, 2012

I Lost 20 Lbs! I Lost 10 Lbs! I Lost 5 Lbs! I Burned 5,000 Calories!

Ok so I start this workout tomorrow and im looking forward to it, not sure how im gonna cope with the pull ups but im sure ill find out! I do have one problem, im not quite sure what the workout is telling me to do on the run, it says 1km but then it states 400m then another 400m then 200m all sprints? So am I supposed to sprint a full 1km or do I jog or break in between each of the meter sprints? Can someone please shed some light? :-)

purr10 purr10

posted Wednesday, January 11, 2012

I Burned 5,000 Calories!

Im Starting tomorrow and need all the support i can get!

kjanas290 kjanas290

posted Tuesday, April 23, 2013

I’m starting this workout plan today. I’m confused about how to perform the sets. Should each exercise be done as a superset (sprint, followed by push-ups, followed by pull-ups)? Or finish all sets of sprints and then move on to other exercises?
Also, I have a knee injury that may prevent sprinting (or running at all). Any suggested alternatives? Elliptical?

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