Plateau-Busting Fat Loss Workout

This is NOT how you bust through your plateau

Ruts, plateaus, stagnation.

We all experience that with our workouts and with our weight loss programs.  It’s inevitable whether you’ve been working for a few months, a few years or a few decades, but the inevitability isn’t the important part.

How you react to the plateaus, ruts and feelings of stagnation is the most important thing.

As I said here, you need to do something drastic both with your workouts and with your diet.

To see what I do with my diet, click here and to see my own plateau-busting workout check ‘em out below…

These plateau-busting workouts are all going to be bodyweight workouts only and they’re going to mix in high reps, very low rest periods and some tough variations of push-ups.  If you can’t do the push-up variations I suggest, that’s cool.  Just pick out the toughest push-up variations for you and do them instead.

But…

…The exercises you choose to do in place of the ones I suggest MUST be difficult.  The point of this plateau-busting fat loss workout is to shake things up and shake you out of your comfort zone to get your body to continue making progress and to re-invigorate yourself and get you back on track.

Day 1:

Bodyweight Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Pike Push-up – 15 reps
1B) Bodyweight Squat – 40 reps
1C) Jump Squat – 8 reps
1D) Decline Spider-Man Push-up – 15 reps
1E) 1-Leg Burpee – 10 reps per leg

2) Jump Rope – 5 minutes

3) Repeat the previous circuit for 10 minutes.

Day 2:

Do these workouts to get your superhero body!

Bodyweight Workout Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Burpee – 20 reps
1B) Reverse Lunge – 15 reps per leg
1C) Forward Lunge – 15 reps per leg
1D) Mountain Climber – 40 reps per leg
1E) Jumping Jack – 60 reps

2) Jump Rope – 10 minutes

Day 3:

Bodyweight Workout Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Inverted Row – AMAP
1B) 1-Leg Feet Elevated Hip Extension – 15 reps per leg
1C) 1-Leg Decline Push-up – 20 reps
1D) Burpee w/Push-up – 12 reps
1E) 1 ½ Squat – 20 reps

2) Jump Rope – 5 minutes

3) Repeat the above 10-minute circuit.

Day 4:

4-Minute Metabolic Bodyweight Tabata Workouts – We’re going to change things up a bit today and break everything up into 4-minute “Tabata” style bodyweight workouts.  To do them, you’ll do the first exercise for 20 seconds, rest for 10 seconds, then do the second exercise for 20 seconds, rest 10 seconds and go back to the first exercise.  You should be able to get through the pair of exercises 4 times in the 4 minutes.

Rest for a minute, then go on to the next 4-minute Tabata.

Make sense?

1A) 1-Leg Burpee – 20 seconds,
10-second rest,
1B) Jumping Jacks – 20 seconds,

2A) 1 ½ Bodyweight Squat – 20 seconds,
10-second rest,
2B) Jump Squat – 20 seconds,

3A) Mountain Climber – 20 seconds,
10-second rest,
3B) Squat Thrust – 20 seconds,

4) Jump Rope – 5 minutes

Day 5:

I’m going to do something I don’t normally do and tell you to do 15 minutes of cardio today.

But it has to be high intensity cardio.  When I say high intensity, I mean HIGH INTENSITY!  I want you to work your butt off for 15 minutes doing your preferred type of cardio.

For me, that’s a stationary bike.  I’ll throw a movie in the DVD player, warm up for a few minutes, then crank up the resistance and go as hard as I can for 15 minutes.  After those 15 minutes, I’ll cool down, hop off the bike and do some light stretching.

Day 6 &7:  Take these 2 days off!

Still do something…don’t be a total lazy turd.  Play with the kids, go for a walk or leisurely bike ride – just don’t do an intense workout or sit on your butt all day.

Let me know if you have any questions about this week’s workouts!

And remember…

Be A Superhero Today!

Talk to you soon,

The Fit Dad

P.S. – If you have any workout or nutrition questions, leave a comment.  I love hearing from you and it helps me to design better workouts.

P.P.S. – If you’re ready to take your fat loss to the next level, then you NEED my Fat Loss To Go program.  It’s a fat loss program designed specifically for busy moms and dads and all the workouts can be done in 10 minutes!  Check it out by heading to www.FatLossToGo.com

Related posts:

1. Another Week’s Worth of 10-Minute Fat Loss Workouts!
2. 10-Minute Fat Loss Workouts For This Week
3. Butt Kickin’ 10-Minute Workouts For This Week