Fat Loss Cardio Blast
A 5-day cardio-focused fat loss program combining HIIT, steady-state cardio, and resistance training to create maximum caloric burn.
Program Overview
This program uses a mix of high-intensity interval training (HIIT) and moderate-intensity steady-state (MISS) cardio to maximize daily caloric expenditure. HIIT creates an "afterburn" effect (EPOC) that keeps your metabolism elevated for hours post-workout.
Resistance training is included twice per week to preserve lean muscle mass during the caloric deficit — critical for sustainable fat loss.
Key Principles
- HIIT days: push to 85–95% of max heart rate during work intervals.
- MISS days: maintain 65–75% max heart rate for the full duration.
- Pair the program with a 300–500 calorie daily deficit.
- Resistance training is not optional — it preserves muscle while you lose fat.
Weekly Schedule
WARM UP
5 min light jog
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sprint / All-Out Effort Treadmill, outdoors, or cycling | 8 | 20 sec work | 40 sec |
| Active Cool-Down Walk | 1 | 5 min | — |
WARM UP
Band pull-aparts 2×15
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press(Chest) | 3 | 12 | 90 sec |
| Dumbbell Row(Back) | 3 | 12 each | 90 sec |
| Overhead Press(Shoulders) | 3 | 12 | 90 sec |
| Superset: Curl + Pushdown(Arms) | 3 | 15 each | 90 sec |
WARM UP
3 min light warm-up
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Moderate Cardio (jog / bike / elliptical) | 1 | 40 min at 65–75% HR | — |
WARM UP
5 min jumping jacks and dynamic stretching
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Tabata Circuit Alternate: burpees, jump squats, mountain climbers, push-ups | 8 | 20 sec work / 10 sec rest | 1 min between rounds |
WARM UP
Glute bridges 2×20
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat(Quads/Glutes) | 3 | 15 | 90 sec |
| Romanian Deadlift(Hamstrings) | 3 | 12 | 90 sec |
| Reverse Lunges(Glutes/Quads) | 3 | 12 each | 90 sec |
| Jump Rope(Cardio) | 3 | 2 min | 60 sec |
Progression Tips
- 1Increase HIIT round count from 8 to 12 rounds by week 4.
- 2Add 5 minutes of MISS cardio each week.
- 3Reduce rest intervals by 5 seconds each week in the HIIT sessions.