Here is a sample fat loss workout that I would give to a beginner. It is a rough outline and may need to be adjusted depending on the current fitness levels and special needs of the person. Severely deconditioned people will need to start out at a longer rest break, then reduce from workout to workout. I always advise people when starting to workout to only push themselves to a 6/10, then can be ramped up as time goes on. Tempos are controlled and slow to learn proper exercise technique and train the nervous system. This program will give you some muscle gain with fat loss and start you off in the right direction to give you that nice toned look. I would alternate this workout with another full body workout similar in structure. For the beginner I would do each workout 6-10 times before switching to a new program.
|Exercise Order||Exercise||Sets||Reps||Tempo||Rest Break (sec)|
|A2||Lat Pulldown Underhand Grip||2-3||15-15||4011||60|
|B1||Leg Curl Prone||2-3||10-12||4111||60|
|B2||Standing DB Press||2-3||12-15||4111||60|
|C2||Calf Raise Standing||2-3||15-20||2111||60|
|D1||Row To Neck With Rope||2-3||12-15||3111||60|
|D2||DB Side Lateral||2-3||12-15||2010||60|