On today’s episode of Live Lean TV, I’m sharing an 800 calorie weight training workout routine that can be completed in just 60 minutes.
This resistance training workout is sure to take you out of your comfort zone, and into the land of muscle building and fat burning.
When done properly, and following the limited rest period schedule, this 800 calorie weight training workout will only take you 60 minutes to complete.
The great thing is, this weight training workout will torch the calories, without ever stepping foot on any cardio equipment, like the treadmill.
Another crazy thing about this 800 calorie weight training workout is, it’s actually a routine designed to build strength.
This means you’ll be lifting at a heavier intensity, with proper form, while quickly moving from exercise to exercise, to keep you in a fat torching HR Zone of 75% of your max heart rate, for the majority of the workout.
So if you’re ready, lets jump into this 800 calorie weight training workout.
Here’s how this 800 calorie weight training workout routine is structured:
60 minutes.
Strength training workout circuits: complete the A1-A4 and B1-B4 exercises in circuit format.
Start by completing the reps of the barbell romanian deadlift, take a quick break, then move on to the dumbbell incline bench press, rest, then the weighted chin ups, rest, then finish with the weighted parallel bar dips.
After completing the A1-A4 circuit, rest, then repeat it again for a total of 5 sets of that circuit.
Once you complete 5 sets of the A1-A4 workout circuit, complete the “Ignite It Up” exercise, then move on to the B1-B4 workout circuit.
Follow the same workout instructions for the B1-B4 circuit and ignite it up exercise.
After completing the B1-B4 circuit and the ignite it up exercise, finish the 800 calorie weight training workout with the C1-C4, 4 minute tabata workout finisher.
Complete 20 seconds of each exercise, with a 10 second break between each exercise, then repeat for a total of 2 sets, which equals 4 minutes.
Then you’re done.
5 sets of each exercise within the A1-A4 and B1-B4 circuits.
You may think 5 sets is a lot, but since we’re keeping the amount of weight high, the rep counts are lower.
This will allow us to gain strength, while also keeping the rest periods short to increase our heart rate, and burn a lot of calories.
Follow the rep counts for each individual exercise as indicated below.
Keep rest periods short.
Once you finish the last rep of an exercise, move directly to the next exercise within the circuit.
This should take approximately 15-20 seconds.
That is considered your rest period.
Even though this is a strength workout, the goal is to keep the rest between exercises short, which will be great for fat burning, as it’ll increase the afterburn effect, and ensures your heart rate remains elevated.
Click the links below for a step-by-step exercise demonstration of each exercise.
Reps: 6 reps/leg
Reps: 7 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
Coaching cues: for the barbell romanian deadlift, select a weight that you can properly lift only 7 times. So if you can still lift more reps after your 7th rep, the weight is too light. In other words, if you can lift 8 or more reps, increase the weight on your next set by approximately 20%.
Reps: 7 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
Coaching cues: for the incline dumbbell bench press, ensure you select a heavy weight that you can properly lift only 7 times. If you can still lift more reps after your 7th rep, the weight is too light. Increase the weight on your next set by approximately 20%.
Reps: 5 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
Coaching cues: For the weighted chin up, I use a dip belt to add the plates. The goal is to burn out after your 5th chin up. If after your first set, you could complete more than 5 reps, increase the weight on your next set, so you burn out at 5 reps. Remember, the program dictates how much weight to lift, based on the indicated rep count. So if the workout calls for 5 reps, find a weight that you can only lift 5 times with good form. If you can lift more reps than that, it’s an indicator that the weight is not heavy enough. Increase the weight on your next set.
Note: You do not need to add weight to this exercise if you burn out doing 5 bodyweight chin ups.
Reps: 7 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
Coaching cues: You do not need to add weight to this exercise if you burn out doing 7 bodyweight parallel bar dips.
After your 5 set of the circuit, move on to the ignite it up portion.
Reps: 90 seconds
Sets: 1
Rest: 60 seconds then move on to the exercises in the B1-B4 workout circuit.
Reps: 6 reps/leg
Rest: 15 seconds (or just enough time to move to the next exercise)
Coaching cues: With the barbell bulgarian split squat, the goal is to hit failure after 6 reps per leg. This means to go heavy, with good form, so that after the 6th rep, you can’t safely complete a 7th rep.
Reps: 7 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
Reps: 5 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
Coaching cues: the barbell bent over row is all about proper form. Always ensure you are lifting with a strong flat back while feeling the main contraction in the back muscles and not your biceps.
Reps: 10 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
Coaching cues: It’s not necessarily about lifting really heavy. It’s more important to ensure your muscles feel the weight. This means if you use momentum to move the weight, your muscle don’t feel that contraction. In other words, your muscles don’t know how much weight is on the bar. Your muscles only know the tension that you’re creating to move the weight. So lift smart, but make sure you’re lifting heavy enough that your muscles feel the necessary stimulus to grow.
After your 5 set of the circuit, move on to the ignite it up portion.
Reps: 200
Sets: 1
After you finish the ignite it up set, move on the the 4 minute workout finisher.
Reps: 20 seconds
Rest: 10 seconds
Reps: 20 seconds
Rest: 10 seconds
Reps: 20 seconds
Rest: 10 seconds
Reps: 20 seconds
Rest: 10 seconds
After the workout, I checked my heart rate monitor and noticed I burned approximately 800 calories within 60 minutes.
When it comes to calculating how many calories you burned during a workout, it all depends on your body composition.
For example, the more muscle you have, the more calories you will burn.
So if you do this exact workout, at the same intensity as me, you may not burn as many calories as I did, if you don’t have as much lean muscle tissue as I do.
Or, you may burn more calories than me, if you have more lean muscle tissue.
I’m currently 175 pounds at 8% body fat, and burned 800 calories with this weight training workout.
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If you want access to more calorie crushing workouts like this, I have a 42 day program that I’m giving away for free.
It’s called Live Lean Afterburn 1.0.
Each workout follows a style of training, similar to this 800 calorie weight training workout, that are going to get you lean, strong, while maintaining, and possibly building more muscle.
Here’s a link to sign up for free.
After doing that, I’m going to send you a new workout every single day for the next 42 days.
There’s also a private Facebook Group exclusively for Afterburn 1.0 trainees, who are doing the workouts with you.
Again, this is 100% free, and is my thank you to you, for being a subscriber to our Live Lean TV YouTube channel, and following our journey.
Here’s the link to go get Afterburn 1.0 for free, so get some amazing results.
You’ll email us your before and after photos.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.