Super Shred: Ultimate Fat Burn Accelerator (Expanded Version)
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
CrossFit
Fitness Level
Intermediate
Program Duration
21-Day
Days Per Week
6 Days/week
Time Per Workout
25-35 minutes
Equipment Required
None
Target Gender
Other
A rapid-results program to jumpstart fat loss and boost metabolism in 3 weeks.
Torch calories and shred fat with explosive HIIT, dynamic plyometric circuits, and bodyweight burnout finishers. Perfect for plateau-breaking or fast transformations, without equipment.
Plyo Power HIIT
| Exercise | Sets | Reps |
| Jump Squat | 4 | 8-12 |
| Shoulder Tap Push up | 4 | 12-15 |
| Skater | 4 | 10-12 per leg |
| High Knees | 4 | 30 seconds |
| Burpees | 4 | 10-12 |
Full-Body Burnout
| Exercise | Sets | Reps |
| Bodyweight Squats | 3 | 50 reps |
| push up | 3 | 20 |
| Reverse Lunge Knee | 3 | 8-10 per leg |
| Plank Knee to Elbow | 3 | 60 sec |
| Jumping jack | 3 | 60 seconds |
Core Crush & Cardio Burst
| Exercise | Sets | Reps |
| Cross Body Mountain Climber | 4 | 45 sec |
| Flutter Kicks | 4 | 20 |
| Plank Jacks Extended Leg | 4 | 25 |
| Russian Twist | 3 | 20 |
| Side Plank | 2 | 30 sec each side |
Speed & Agility
| Exercise | Sets | Reps |
| Skater | 4 | 60 sec |
| Run in Place with shoulder moment | 4 | 60 |
| Frog Pump | 4 | 30 sec |
| Bear Crawl | 3 | 10-20 meters |
| Tuck Jump | 3 | 10-15 |
Total Body HIIT
| Exercise | Sets | Reps |
| High Knee Squat | 3 | 10-12 |
| Push up Toe Touch | 3 | 10-12 |
| Bodyweight Reverse Lunge | 3 | 12-15 per leg |
| Pike Push Up | 3 | 8-12 |
| Burpees | 3 | 10-12 |
| 5 Dot drills agility exercise | 3 | 30 seconds |
Burnout Challenge (Max Effort)
| Exercise | Sets | Reps |
| Jumping jack | 1 | 100 rep |
| Bodyweight Squats | 1 | 100 |
| push up | 1 | 50 |
| Mountain Climber | 1 | 50 |
| Squat Hold Calf Raise | 1 | 60 sec |
| Burpees | 1 | 20 |
