Program Description
burn fat - body weight abs and run (treadmill)
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedDec 28, 2023 09:52
- Last EditedAug 20, 2024 02:59
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 8
2
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 8
2
Plank
3
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 8
2
Plank
3
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 8
2
Plank
3
1 mins
RPE 8
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 4 Weeks
Day 3
No exercises added to this day
Day 2
1
Run1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching1 Set
4 mins
@6.5
3
Oblique Crunch2 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 Plank2 Sets
1 mins
@7
8
Plank1 Set
1 mins
@7
9
Stretching1 Set
3 mins
@6
Day 1
1
Run1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching1 Set
4 mins
@6.5
3
Oblique Crunch2 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 Plank2 Sets
1 mins
@7
8
Plank1 Set
1 mins
@7
9
Stretching1 Set
3 mins
@6
Day 5
1
Run1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching1 Set
4 mins
@6.5
3
Oblique Crunch2 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 Plank2 Sets
1 mins
@7
8
Plank1 Set
1 mins
@7
9
Stretching1 Set
3 mins
@6
Day 4
1
Run1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching1 Set
4 mins
@6.5
3
Oblique Crunch2 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 Plank2 Sets
1 mins
@7
8
Plank1 Set
1 mins
@7
9
Stretching1 Set
3 mins
@6
Day 7
No exercises added to this day
Day 6
1
Stretching1 Set
20 mins
@8
2
Plank3 Sets
1 mins
@8