Shred Mode: 6-Week High-Intensity Fat Burning Program
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
CrossFit
Fitness Level
Intermediate
Program Duration
6 weeks
Days Per Week
5 Days/week
Time Per Workout
30–45 minutes
Equipment Required
Dumbbells, Resistance Bands, Jump Rope
Target Gender
Other
A 6-week advanced HIIT and strength hybrid program to incinerate fat and boost cardiovascular endurance.
This program blends resistance training and high-intensity circuits to create an afterburn effect, helping you burn fat for hours post-workout. It is ideal for individuals looking to drop weight fast while maintaining muscle tone.
Notes for Maximum Transformation
- Follow Time Intervals Closely: Keep rest periods short (15–30 seconds) to maintain intensity and maximize calorie burn.
- Max Effort During Circuits: Prioritize speed and precision in HIIT sets for optimal fat loss and conditioning.
- Optional Modifications: Use resistance bands for added difficulty or dumbbells to intensify upper and lower body exercises.
- Recovery Days: Take 1–2 rest days weekly for light stretching, yoga, or active recovery to aid muscle repair.
- Hydration & Nutrition: Stay hydrated, eat nutrient-dense meals, and aim for 7–8 hours of sleep nightly to support fat-burning results.
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Workout Days: Day 1 – Upper Body Burn & HIIT
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Landmine Floor Chest Fly | 3 | 8-12 |
| Barbell Bent Over Row | 4 | 8-12 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Banded Triceps Extension | 3 | 12-15 |
| Hammer Curl | 3 | 10-12 |
| push up | 3 | 15 |
| High Knees | 3 | 30 seconds |
| Burpees | 3 | 10-12 |
| Mountain Climber | 3 | 20 |
| Skater Squat | 3 | 8-10 per leg |
| Jumping jack | 3 | 30 seconds |
Workout Days: Day 2 – Lower Body Strength & Plyo
| Exercise | Sets | Reps |
| Tuck Jump | 3 | 10-15 |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Bodyweight Bulgarian Split Squat | 3 | 8-12 per leg |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Jump Squat | 3 | 8-12 |
| Skater | 3 | 10-12 per leg |
| Dumbbell Sumo Squat | 3 | 10-12 |
| Wall Ball | 3 | 10-12 |
| Burpees | 3 | 10-12 |
| High Knees | 3 | 30 seconds |
Workout Days: Day 3 – Core & Cardio
| Exercise | Sets | Reps |
| The Box Jump | 3 | 10-12 |
| Bicycle Crunch | 3 | 15--20 |
| Russian Twist | 3 | 20 |
| Hanging Side Knee Raises | 3 | 12 |
| Plank | 3 | 1 |
| Bird Dog | 3 | 12-15 |
| Mountain Climber | 3 | 20 |
| Side Plank Oblique Crunch | 3 | 15 |
| Dumbbell Side Bend | 3 | 12 |
| Superman exercise | 3 | 12-15 |
| Burpees | 3 | 10-12 |
| Jumping jack | 3 | 30 seconds |
Workout Days: Day 4 – Full Body Functional Conditioning
| Exercise | Sets | Reps |
| Astride Jumps | 3 | 15--20 |
| Barbell Clean and Press | 4 | 6-8 |
| Barbell Hip Thrust | 3 | 12-15 |
| Reverse Lunge Knee | 3 | 8-10 per leg |
| Resistance Band Pull Apart | 3 | 12-15 |
| Push up Toe Touch | 3 | 10-12 |
| Squat Hold Calf Raise | 3 | 12-15 |
| Bent Over Dumbbell Row | 3 | 8-12 |
| Jump Squat | 3 | 8-12 |
| Cross Body Mountain Climber | 3 | 20 |
| High Knees | 3 | 30 seconds |
Workout Days: Day 5 – Metabolic Circuit Blast
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Dumbbell Straight Leg Deadlift | 3 | 8-12 |
| Banded Standing Glute Kickback | 3 | 12-15 |
| Step Up Opposite Elbow to Knee Twist | 3 | 10-12 |
| Standing Dumbbell Overhead Press | 3 | 8-10 |
| Dumbbell Front Raise | 3 | 10-12 |
| Jump Squat | 3 | 8-12 |
| Bulgarian Jump Squat | 3 | 8-10 per leg |
| Side Plank Knee to Elbow | 3 | 12 |
| Rope Bicep Curls | 3 | 12-15 |
| Jack Burpees | 3 | 10-15 |
| High Knee Skips_Cardio | 3 | 30 seconds |
| Cross Body Mountain Climber | 3 | 20 |
