The 1000 Calorie Burn

I saw this in Muscle and Fitness (6/04) ...

Basically, it said if your goal was straight-up cutting and you have a short time to do it, using this workout 3-4 times per week and staying active on your non-training days will do the trick.

Personally, I wouldn't do this workout plan for more than 4 weeks - looks like a path to overtraining. But, there is no doubt that it would work. I'm gonna give it a shot in the near future and see how it goes ... Be sure to keep a big water bottle handy for this workout.

PART 1 - Cardio first. 45 mins of intervals (treadmill)

Mins 0 - 10: Warm up - work up to 6 mph

Mins 10 - 30: Intervals - 1 min @ 8mph, 1 min @ 4 mph

Mins 30 - 35: Recovery - brisk jog @ 6 mph

Mins 35 - 43: Intervals - 1 min @ 9mph, 1 min @ 3 mph

Mins 43 - 45: Cool down @ 3 mph

The total calorie burn goal for this part of the workout is 600.

PART 2: Weights, Superset Circuit

Basically, do 2 circuits of supersets. Make it a full body workout. Use 8 - 10 reps for all the moves, except for abs/low back. Go for 30 - 35.

The structure would look like this:

Press/Row Superset -  (rest 30 seconds)

Incline Press/Pulldown Superset -  (rest 30 seconds)

Shoulder press/Lunge Superset (rest 30 seconds)

Leg Extension/Leg Curl Superset (rest 30 seconds)

Biceps/Triceps Superset (rest 30 seconds)

Abs/Lower Back Superset (rest 30 seconds) 

Press/Row Superset -  (rest 30 seconds)

Incline Press/Pulldown Superset -  (rest 30 seconds)

Shoulder press/Lunge Superset (rest 30 seconds)

Leg Extension/Leg Curl Superset (rest 30 seconds)

Biceps/Triceps Superset (rest 30 seconds)

Abs/Lower Back Superset (rest 30 seconds)

Should take 45 mins and burn about 400 cals.