Ignite45: 45-Day Fat Burn Accelerator
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
HIIT (High-Intensity Interval Training)
Fitness Level
Intermediate
Program Duration
45-day
Days Per Week
5 Days/week
Time Per Workout
40–50 minutes
Equipment Required
Dumbbells, Jump Rope
Target Gender
Other
A high-octane, 45-day metabolic training program for rapid fat loss.
With advanced fat-burning circuits, tempo control, and short rest periods, Ignite45 pushes your conditioning limits and keeps calories burning long after the workout ends. This program fuses metabolic conditioning with HIIT principles, targeting every major muscle group with fast-paced, functional, and full-body training — optimized for home or gym.
Day 1 – Upper Body Ignition
| Exercise | Sets | Reps |
| Dumbbell Push Press | 3 | 10-12 |
| Barbell Bent Over Row | 4 | 8-12 |
| dumbbell renegade row | 3 | 6-10 |
| Dumbbell Upright Row | 3 | 10-12 |
| Dumbbell Skull Crusher | 3 | 8-10 |
| One Arm Prone Dumbbell Curl | 3 | 10-12 |
| Jump Rope | 3 | 30-60 seconds |
| Seated Toe Touches | 3 | 10-12 per leg |
| Bird Dog | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 2 – Lower Body Burn
| Exercise | Sets | Reps |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Side Lunge Stretch | 3 | 20-30 seconds per leg |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Dumbbell Calf Raise | 3 | 15-20 |
| Jump Squat | 3 | 8-12 |
| Jump Rope | 3 | 30-60 seconds |
| Kneeling T Spine Rotation | 3 | 10 |
| Standing Toe Touches | 3 | 15-20 sec |
| arm leg raise | 3 | 12-15 |
Day 3 – Total Body Metcon Circuit
| Exercise | Sets | Reps |
| Kettlebell Clean and Press | 3 | 6-8 |
| Dumbbell Reverse Lunge | 3 | 8-12 per leg |
| Kettlebell Swings | 3 | 12-15 |
| Bodyweight hip thrust | 3 | 12-15 |
| Push Up to Renegade Row | 3 | 6-10 |
| Dumbbell Front Raise | 3 | 10-12 |
| Jump Rope | 3 | 30-60 seconds |
| Bird Dog | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
Day 4 – Core & Conditioning Blitz
| Exercise | Sets | Reps |
| Russian Twist | 3 | 20 |
| Dumbbell Side Bend | 3 | 12 |
| Jack Knife Sit Up | 3 | 12 |
| Lying Floor Leg Raise | 3 | 15 |
| Reverse Plank Kicks | 3 | 20 |
| Jump Rope | 3 | 30-60 seconds |
| arm leg raise | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 5 – HIIT & Explosive Power
| Exercise | Sets | Reps |
| One Arm Dumbbell Snatch | 3 | 6-8 per arm |
| Kettlebell Clean and Jerk | 3 | 6-8 |
| Walking High Knee Lunges | 3 | 10-15 |
| Kneeling High Pulley Row | 3 | 10-12 |
| Barbell Hip Thrust | 3 | 12-15 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Jump Rope | 3 | 30-60 seconds |
| seated back extension | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Kneeling T Spine Rotation | 3 | 10 |
