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BurnašŸ”„
by null
17 athletes joined
Program Description
burn fat - body weight abs and run (treadmill)
Program Overview
Level
Intermediate
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Dec 28, 2023 09:52
Last Edited
Jun 08, 2024 06:55
down_app
Week 1
1 / 4 Weeks
Day 3
No exercises added to this day
Day 2
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 1
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 5
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 4
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 7
No exercises added to this day
Day 6
1
Stretching
1 Set
20 mins
@8
2
Plank
3 Sets
1 mins
@8
Day 1
1
Burpee
1 Set
50 Reps
@10
2
Squat (Bodyweight)
1 Set
50 Reps
@10
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@6
4
Burpee
1 Set
40 Reps
@10
5
Squat (Bodyweight)
1 Set
40 Reps
@10
6
Abs Crunch (Bodyweight)
1 Set
40 Reps
@6
7
Burpee
1 Set
30 Reps
@10
8
Squat (Bodyweight)
1 Set
30 Reps
@10
9
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
10
Burpee
1 Set
20 Reps
@10
11
Squat (Bodyweight)
1 Set
20 Reps
@10
12
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6
13
Burpee
1 Set
10 Reps
@10
14
Squat (Bodyweight)
1 Set
10 Reps
@10
15
Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 3
No exercises added to this day
Day 2
1
Burpee
1 Set
50 Reps
@10
2
Squat (Bodyweight)
1 Set
50 Reps
@10
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@6
4
Burpee
1 Set
40 Reps
@10
5
Squat (Bodyweight)
1 Set
40 Reps
@10
6
Abs Crunch (Bodyweight)
1 Set
40 Reps
@6
7
Burpee
1 Set
30 Reps
@10
8
Squat (Bodyweight)
1 Set
30 Reps
@10
9
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
10
Burpee
1 Set
20 Reps
@10
11
Squat (Bodyweight)
1 Set
20 Reps
@10
12
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6
13
Burpee
1 Set
10 Reps
@10
14
Squat (Bodyweight)
1 Set
10 Reps
@10
15
Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 5
1
Burpee
1 Set
50 Reps
@10
2
Squat (Bodyweight)
1 Set
50 Reps
@10
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@6
4
Burpee
1 Set
40 Reps
@10
5
Squat (Bodyweight)
1 Set
40 Reps
@10
6
Abs Crunch (Bodyweight)
1 Set
40 Reps
@6
7
Burpee
1 Set
30 Reps
@10
8
Squat (Bodyweight)
1 Set
30 Reps
@10
9
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
10
Burpee
1 Set
20 Reps
@10
11
Squat (Bodyweight)
1 Set
20 Reps
@10
12
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6
13
Burpee
1 Set
10 Reps
@10
14
Squat (Bodyweight)
1 Set
10 Reps
@10
15
Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 4
1
Burpee
1 Set
50 Reps
@10
2
Squat (Bodyweight)
1 Set
50 Reps
@10
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@6
4
Burpee
1 Set
40 Reps
@10
5
Squat (Bodyweight)
1 Set
40 Reps
@10
6
Abs Crunch (Bodyweight)
1 Set
40 Reps
@6
7
Burpee
1 Set
30 Reps
@10
8
Squat (Bodyweight)
1 Set
30 Reps
@10
9
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
10
Burpee
1 Set
20 Reps
@10
11
Squat (Bodyweight)
1 Set
20 Reps
@10
12
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6
13
Burpee
1 Set
10 Reps
@10
14
Squat (Bodyweight)
1 Set
10 Reps
@10
15
Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 6
1
Stretching
1 Set
20 mins
@8
2
Plank
3 Sets
1 mins
@8
Day 7
No exercises added to this day
Day 1
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 2
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 3
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 4
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 5
1
Stretching
1 Set
20 mins
@8
2
Plank
3 Sets
1 mins
@8
Day 1
1
Burpee
1 Set
50 Reps
@10
2
Squat (Bodyweight)
1 Set
50 Reps
@10
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@6
4
Burpee
1 Set
40 Reps
@10
5
Squat (Bodyweight)
1 Set
40 Reps
@10
6
Abs Crunch (Bodyweight)
1 Set
40 Reps
@6
7
Burpee
1 Set
30 Reps
@10
8
Squat (Bodyweight)
1 Set
30 Reps
@10
9
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
10
Burpee
1 Set
20 Reps
@10
11
Squat (Bodyweight)
1 Set
20 Reps
@10
12
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6
13
Burpee
1 Set
10 Reps
@10
14
Squat (Bodyweight)
1 Set
10 Reps
@10
15
Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 2
1
Burpee
1 Set
50 Reps
@10
2
Squat (Bodyweight)
1 Set
50 Reps
@10
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@6
4
Burpee
1 Set
40 Reps
@10
5
Squat (Bodyweight)
1 Set
40 Reps
@10
6
Abs Crunch (Bodyweight)
1 Set
40 Reps
@6
7
Burpee
1 Set
30 Reps
@10
8
Squat (Bodyweight)
1 Set
30 Reps
@10
9
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
10
Burpee
1 Set
20 Reps
@10
11
Squat (Bodyweight)
1 Set
20 Reps
@10
12
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6
13
Burpee
1 Set
10 Reps
@10
14
Squat (Bodyweight)
1 Set
10 Reps
@10
15
Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 3
1
Burpee
1 Set
50 Reps
@10
2
Squat (Bodyweight)
1 Set
50 Reps
@10
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@6
4
Burpee
1 Set
40 Reps
@10
5
Squat (Bodyweight)
1 Set
40 Reps
@10
6
Abs Crunch (Bodyweight)
1 Set
40 Reps
@6
7
Burpee
1 Set
30 Reps
@10
8
Squat (Bodyweight)
1 Set
30 Reps
@10
9
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
10
Burpee
1 Set
20 Reps
@10
11
Squat (Bodyweight)
1 Set
20 Reps
@10
12
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6
13
Burpee
1 Set
10 Reps
@10
14
Squat (Bodyweight)
1 Set
10 Reps
@10
15
Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 4
1
Burpee
1 Set
50 Reps
@10
2
Squat (Bodyweight)
1 Set
50 Reps
@10
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@6
4
Burpee
1 Set
40 Reps
@10
5
Squat (Bodyweight)
1 Set
40 Reps
@10
6
Abs Crunch (Bodyweight)
1 Set
40 Reps
@6
7
Burpee
1 Set
30 Reps
@10
8
Squat (Bodyweight)
1 Set
30 Reps
@10
9
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
10
Burpee
1 Set
20 Reps
@10
11
Squat (Bodyweight)
1 Set
20 Reps
@10
12
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6
13
Burpee
1 Set
10 Reps
@10
14
Squat (Bodyweight)
1 Set
10 Reps
@10
15
Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 5
1
Stretching
1 Set
20 mins
@8
2
Plank
3 Sets
1 mins
@8