Strength Training Workout: Workouts to Burn Fat and Tone

The following strength training workout is a toning and fat burning workout. Workouts to burn fat should use higher intensity to increase muscle mass which in turn burns more fat.

This strength training workout is a split routine, meaning you'll workout different parts of the body in the strength training portion of the workout on different days.

What You Need

A stability ball, dumbbells, a step up box or bench. You can use a bench for step ups and use a step up as a bench.

How to Perform the Workout

Perform the following sample strength training workout 3 times per week for 4 weeks.
Perform the core, balance and reactive exercises on all three days.
Perform 2 Strength training exercises for each body part as a superset.
For Example perform exercise 1 for the chest, no rest then perform exercise 2 for the chest, then rest and repeat.
Perform 2 - 3 sets of 8 - 10 repetitions.
Rest at least 48 hours before working the same muscles. For example workout on Mon - Wed - Friday or Tue - Thur - Sat.
Warm Up
- Warm up for 5 - 10 minutes with moderate cardio such as walking.
- Perform 5 - 10 minutes of static stretches and or foam roll exercises.
Cool down with some static stretches and foam roller exercises.

Strength Training Workout: Core Exercises

Ball Crunch

Lie face up on a stability ball, bend your knees, feet flat on the ground and pointing straight ahead, place your hands behind your ears. Draw in your belly button. Tuck chin and crunch upper body up and shoulders off the ball while keeping your belly button drawn in and slowly lower and repeat.

Back Extension

Lie face down on a stability ball. Cross arms over your chest. Draw in your belly button, contract your glutes and pinch shoulder blades together. Raise your upper body to a neutral position. (Note don't come up too far and arch your back.) Slowly lower and repeat.

Strength Training Workout (day1 - Back and Chest)

Dumbbell Bench Press

Lie down face up on a flat bench. Knees bent at 90 degrees and feet on the floor, shoulder width apart and pointing straight ahead. Draw your belly button in. Hold a dumbbell in each hand with an overhand grip and hands a little wider than shoulder width. Press the weight up vertically extending the arms. Lower slowly with control until you feel a slight stretch in the chest.

Push ups

Support yourself face down on the ground with hands shoulder width apart. To make it easier support yourself on your knees and perform the exercise that way. Bend your elbows until your rib cage close but not touching the ground. Keep your hips and shoulders inline and don't arch your back. Draw your belly button in. Push yourself up extending your arms. Slowly return to the start position and repeat.

Ball Dumbbell Rows

Lie face down on a stability ball under your abs. Hold a dumbbell in each hand and keep legs straight with feet pointed down and toes on the ground. Keep your belly button drawn in and buttocks and quads tight. Bring the dumbbells toward your armpits. Slowly return to start position and repeat.

Dumbbell Rows

Hold a dumbbell in one hand with palm facing in and arm fully extended. Place your opposite knee on the chair or bench and hold on with hand for support. Place the other foot on the floor and knee should be slightly bent. Keep your belly button drawn in. Bring the dumbbell toward your armpits or as high as you can. Slowly return to start position and repeat.

Strength Training Workout (Day 2 - Shoulders and Legs)

Dumbbell Lateral Raise

Stand with feet shoulder width apart feet pointing straight ahead. Hold a dumbbell in each hand to the sides. Draw your belly button in. Raise both arms, thumbs up, until your hands reach shoulder level. Slowly return to start and repeat. Recommendation: To improve balance, perform this while balancing on one leg.

Ball Shoulder Press

Sit on a stability ball. Feet shoulder width apart and pointing straight ahead. Hold a dumbbell in each had shoulder level. Draw belly button in. Extend arms overhead until elbows are fully extended. Slowly return back to start and repeat. Alternating Instructions: Extend right arm overhead untill fully extended, lower slowly and simultaneously extend left arm.

Dumbbell Squats

Stand with your feet shoulder width apart and feet pointing straight ahead. Hold a dumbbell in each hand, arms by your sides. Draw your belly button in and lower down until your upper thighs are parallel to the ground. Slowly repeat to starting position and repeat.

Step Ups

Stand in front of a step box or secure platform. Stand with feet shoulder width apart and pointing straight ahead. Hold a dumbbell in each hand. Draw belly button in. Step onto the box and maintain balance on one leg. Slowly step off the box or platform back to start. Repeat with other leg. This can be performed from the side and by rotating onto the box.

Strength Training Workout (day 3 - Biceps and Triceps)

Seated Dumbbell Curls

Sit at a bench or chair. Hold a dumbbell in each hand with arms hanging to your sides with your palms facing out. Feet should be on the floor, shoulder width apart pointing straight ahead. Draw belly button in. Curl arms up slowly keeping your back straight. Slowly lower and repeat.

Hammer Curls

Stand with feet shoulder width apart and feet pointing straight ahead. Hold a dumbbell in each hand with your palms facing eachother. Draw belly button in. Raise your forearms together. Or raise alternate arms, one arm up as the other arm goes down. Lower slowly and with control. Repeat.

Ball Triceps Extensions

Lie down face up on a ball under your shoulder blades. Bend your knees and feet should be pointing straight ahead on the floor. Your hips and knees should be in line with each other. Hold a dumbbell in each hand with elbows flexed and in line with shoulders. Draw your belly button in. Extend your elbows until your arms are straight, keeping your arms in line with your shoulders. Slowly lower and repeat.

Dumbbell Kick Backs

Start in a bent over position on a chair or bench with your one hand and knee placed on the bench or chair. Make sure your back is straight and not rounded. Hold a dumbbell in one hand, tucking your upper arm by your body. Draw belly button in. Start at a 90 degree angle and fully extend your arm. Lower slowly and with control. Repeat.

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