Turn Up Your Fat Burn Workout Plan

Passionate, Powerful, Persuasive
4
Summer
Body
Shape-Up
WEEKS TO
Fit & Fabulous
Want to go from winter flab to summer fab? That’s what 43-year-old Kim Hampsey and 18
other women did when they tried this revolutionary workout (and followed a healthy eating
plan). They lost up to 11 pounds and 8 inches in just 4 weeks. Hampsey kept it up for 8
more weeks and shed a total of 20 pounds. After shunning swimsuits for about 20 years,
she’s ready to wear one this summer!
The key to this unique plan, developed with Fabio Comana, an exercise physiologist with
the American Council on Exercise, is its one-two punch. Part 1 trains your body to burn
more fat—even when you’re sleeping—while Part 2 revs up your calorie burn for faster
weight loss.
So pull out your shorts and swimsuit for inspiration and get started—you could be shopping for smaller sizes by the end of the month!
Turn Up Your Fat Burn Plan
You’ll do each of these high-powered workouts 2 days a week.
(
FAT-BURNING
CARDIO
INTERVALS
)+(
METABOLISMREVVING STRENGTH
CIRCUITS
)
Sample Weekly Schedule
You can move the workouts to different days, but don’t do both workouts
on the same day, and don’t do the same routine on back-to-back days.
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Cardio
intervals
Rest
Strength
circuit
Rest
Cardio
intervals
Rest
Strength
circuit
PREVENTION.COM
1
Summer
Body
Shape-Up
FAT-BURNING CARDIO INTERVALS
2 DAYS A WEEK
Fat is one of two key sources of fuel your body relies on for energy; the other is glucose (stored
carbs). Most of us burn about equal amounts of each when we’re sleeping or sitting around. But
the fitter you are, the more fat you burn at rest—up to 70%.
You can rev your fat-burning power by raising your ventilatory threshold 1 (VT1), the point at
which you’re exercising hard enough that your body shifts from using primarily fat for energy to
using primarily glucose. To do this, you need to work out just past this point—a bit out of your
comfort zone but not so hard that you’re gasping for air (that’s closer to your VT2, when you’re
burning almost all glucose).
HOW IT WORKS
Warm up for 3 minutes at an easy pace (you can carry on a conversation). Next, pick up the
intensity for a hard VT1 interval (you should be breathing hard but able to speak in short sentences). Recover at a moderate intensity (you should be breathing normally and able to speak in
full sentences). Repeat hard/recovery intervals 3 times, as shown below.
CARDIO
ACTIVITIES:
Running
Cycling
Swimming
Walking
WEEK 1
WEEK 2
WEEK 3
WEEK 4
3
4
5
5
minutes
hard/
4 minutes
recovery
minutes
hard/
4 minutes
recovery
minutes
hard/
4 minutes
recovery
minutes
hard/
3 minutes
recovery
Cool down for 2 minutes at an easy intensity.
METABOLISM-REVVING STRENGTH CIRCUITS
2 DAYS A WEEK
This nonstop strength routine burns about 25% more calories than traditional weight lifting,
which usually includes longer breaks. The higher intensity can boost your metabolism for up to
38 hours postworkout.
HOW IT WORKS
Warm up by marching in place for 3 minutes and doing 5 reps of that day’s exercises without
dumbbells. Then pick up your weights and do 10 to 12 reps (unless otherwise noted) of each
exercise in the order given, taking a 15-second rest between moves. That’s 1 circuit. Do 2 or 3
circuits, resting for a minute after each. For best results, always engage your core muscles to
stabilize your torso before beginning each exercise.
FIT TIP
You should use dumbbells that are very challenging to lift as you do the final reps of each
exercise. If you feel as if you could do more than the recommended number of reps, you need a
heavier weight. The amount of weight you lift may vary, depending on the exercise.
PREVENTION.COM
2
Week 1
Summer
Body
Shape-Up
Base moves
LUNGE
Tones butt, thighs
Hold weights at sides and stand with right foot 2 to 3 feet in
front of left. Bend both knees 90 degrees, lowering left knee
toward ground. Don’t lean forward or back, and keep front
knee directly above ankle. Straighten legs to stand back up.
Switch legs.
Kneeling Push-Up
Bent-Over Row
TOP BY NEW BALANCE; SHOES BY ASICS
Tones upper back
Hinge forward from
hips and extend
arms directly under
shoulders. Keeping
arms close to body,
bend elbows toward
sky and pull weights
toward ribs. Slowly
straighten arms.
Overhead Press
Tones shoulders
Hold weights at
shoulder height
with palms
facing forward.
Keeping shoulders
down, straighten
arms and press
weights up.
Slowly lower.
PREVENTION.COM
Deadlift
Tones butt,
back of thighs
Stand with knees
slightly bent. Keeping
abs tight, hinge forward from hips, push
butt backward, and
slowly lower weights.
Squeeze glutes to
stand back up.
Biceps Curl
Tones front of arms
Hold weights at
sides, palms facing
forward. Bend
elbows and curl
weights toward
shoulders. Slowly
lower. Keep
elbows close to body
throughout.
Tones chest, arms, abs
With hands under shoulders, bend elbows
out to sides and slowly lower. Don’t let hips sag
toward floor. Press back up.
I DID IT!
“I used to feel stiff bending
over to put my pants on.
Now I feel younger when I
wake up in the morning.”
—Pam Garin, 49, lost nearly
9 pounds, plus 1 inch off her hips
Squat
Tones thighs, butt
Bend hips and
push butt backward,
then bend knees
as if sitting back
into a chair. Keep
body weight on
heels, and knees
behind toes.
Stand back up.
Triceps Kickback
Tones back of arms
Hinge forward at hips.
Hold weights,
arms bent 90 degrees, elbows at sides.
Straighten arms, pressing weights back. Keep
upper arms
still. Bend elbows back
to start.
3
Week 2
Summer
Body
Shape-Up
Base moves are combined to work more
muscles simultaneously for a higher calorie
burn
Crunch
Tones front and sides of abs
Lie faceup, arms at sides, legs bent and lifted.
Raise head, neck, and shoulders, reaching
hands toward feet. Do 15 to 20 reps. Lower
upper body for 1 count, then reach hands
toward outside of right leg. Do 15 to 20 reps.
Repeat, reaching toward outside of left leg.
Deadlift Press
Tones butt, back of
thighs, shoulders
Do a deadlift, then
raise arms to shoulder
height and do
an overhead press.
Lower arms to
thighs and repeat
the deadlift/press
combo.
Lunge with Curl
Tones front of thighs,
butt, front of arms
Step forward and
lower yourself into
a lunge. Do a biceps
curl. Then push off
front foot to stand
back up, feet together.
Repeat, alternating
legs each time.
I DID IT!
Push-Up Row
Tones chest, back of arms,
core, upper back
Do 10 kneeling push-ups with hands
wrapped around weights on ground. Then, staying in the “up” position, perform 8 to
10 rows with left hand, holding weight. Finish by
doing 8 to 10 rows with right hand.
PREVENTION.COM
Kickback Squat
Tones front of
thighs, butt, back
of arms
Stand with arms
bent at sides. As
you lower into
a squat, press
weights back for
a kickback, then
bend arms as you
stand back up.
“I used to be
gasping when
I jogged in the
park, and now
I can breathe a
lot easier.”
—Laura Goldy, 49,
lost nearly 6 pounds,
plus 2 inches off
her waist
4
Week 3
Summer
Body
Shape-Up
Balance challenges are added
to strengthen and tone core
Lunge with Curl
and Knee Lift
Tones front of thighs,
butt, front of arms
Do a lunge with curl.
As you push off with front
foot to stand back up,
raise that knee in front of
you before placing oot on
ground. Repeat, alternating legs each time.
Push-Up Row
Tones chest,
back of arms, core,
upper back
Do 10 kneeling
push-ups with
hands wrapped
around weights on
ground. Then,
staying in the “up”
position, perform
8 to 10 rows
with left hand, holding weight. Finish by
doing 8 to 10 rows
with right hand.
Plank
Tones abs
Lie facedown on ground with elbows under shoulders, forearms on floor, fingers
pointing forward, legs extended behind
you, and feet about hip-distance apart.
Lift hips, forming a straight line from head
to heels, keeping abs tight. Hold for 15
seconds, working up to 60 seconds as you
get stronger. Do once.
Kickback Squat
with Heel Lift
Tones front of
thighs, butt, back
of arms, calves
Do a kickback
squat. Then raise
heels, coming onto
balls of feet and
toes. Slowly lower
heels. Repeat squat/
kickback/knee-lift
combo.
Single-Leg
Deadlift Press
Tones back of thighs,
butt, shoulders
Do a deadlift
balancing on right
foot, letting left
leg rise behind you.
Stand back up,
then do an overhead
press. Do 6 to 8
reps with each leg.
I DID IT!
“I’m wearing pants
I haven’t been able to get
into in over a year, and
everyone says I look better
in my swimsuit.”
—Lisa Miller, 64, lost nearly
8 ½ pounds and almost 5 inches
PREVENTION.COM
5
Some jumps are added to activate fast-twitch
muscle fibers and rev your metabolism
Jump Squat
Tones thighs, butt, abs, back
Do a squat without weights. Instead
of standing back up, jump up, swinging
arms forward, and land back in a squat.
Do 6 to 8 reps.
Burpee
Tones arms,
chest, abs, back,
front of thighs, butt
Do a kneeling pushup. Extend legs so
on toes. Jump feet
to hands; stand.
Squat and put
hands on ground.
Jump feet back and
repeat. Do 3 to 5
reps.
Single-Leg
Deadlift Press
Tones back of thighs,
butt, shoulders
Do a deadlift
balancing on right
foot, letting left leg
rise behind you. Stand
back up, then do an
overhead press.
Do 6 to 8 reps with
each leg.
Crunch
Tones front
and sides of abs
Lie faceup, arms at
sides, legs bent and
lifted. Raise head,
neck, and shoulders,
reaching hands toward feet. Do 15 to
20 reps. Lower upper body for 1 count,
then reach hands
toward outside of
right leg. Do 15 to 20
reps. Repeat, reaching toward outside
of left leg.
Lunge with Curl
and Knee Lift
Tones front of
thighs, butt, front of
arms
Do a lunge with curl.
As you push off
with front foot to
stand, raise that
knee in front of you
before placing foot
on ground. Repeat,
alternating legs each
time.
Plank
Tones abs
Lie facedown on ground
with elbows under shoulders, forearms on floor, fingers pointing forward, legs
extended behind you, and
feet about hip-distance
apart. Lift hips, forming a
straight line from head to
heels, keeping abs tight.
Hold for 15 seconds, working up to 60 seconds as
you get stronger. Do once.
PREVENTION.COM
FASHION STYLING BY ELYSHA LENKIN; HAIR BY HAIRBYEDUARDOGARCIA.COM FOR AGADIRINT.COM; MAKEUP BY SIDNEY JAMILA;
PROP STYLING BY MILEIDY CAMARGO; RIGHT: BOTH TOPS BY NEW BALANCE
Week 4
Summer
Body
Shape-Up
I DID IT!
“When I had to
go to a black-tie
event, I pulled out
a dress from my
closet that was a
full size smaller
than I usually
wore. I put it on,
and it looked
amazing!”
—Leslie Kingston, 52,
lost almost 11 pounds
Adapted from Turn Up Your Fat Burn! by Alyssa Shaffer
and the editors of Prevention, © 2011 by Rodale Inc.
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