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Today’s…

workout of the day, we are going to be doing HIIT style chest workout which should make you burn 500+ Calories. You can achieve this by keeping up the tempo of the workout and making sure you keep your heart rate above 130 bpm. 

Cardio Round 1…

To start off the workout, we are going to do an interval run on the treadmill. We will start off at an 8 percent incline and work our way down to 0 percent while increasing the speed on our way down. Give this your all as this will set the tone for the workout. This part of the workout should take you about 6 minutes.

Weights Round 1…
 
For the first round of weights today, we are going to do 4 exercises which we will superset. When we superset exercises, this means we do 2 exercises back to back. This part of the workout should keep you moving and the heart rate up. This portion of the workout should take you about 12 Minutes.  

Cardio Round 2…

For our second round of cardio we are going to do do the same cardio we started off the workout with. Try and go at a faster speed during this round of cardio. This part of the workout should take you about 6 minutes.

Weights Round 2…

For this round of weights, we are going to do a 4 exercises circuit which we do each exercise for 12 reps. The part of the workout should take you about 15 minutes to complete.

Abs…

We will end the workout with some ab work. I always suggest adding weights into these exercises because that is the best way to get muscle growth. If you are new to incorporating weights, start off light. This part of the workout should take you about 10 minutes. 

 

Total Workout Time: About 49 Minutes 

 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

burn 500+ calories with this chest workout

Warmup run

 – 1 minute speed 5-7

 – 1 minute speed 6-8, incline 8%percent

 – i minute speed 6-8, incline 6 percent

 – 1 minute speed 7-9, incline 4 percent

 – 1 minute speed 7-9, incline 2 percent

 – 30 seconds speed 9-11

 

Round 1 of weights

 -dumbbell incline bench press- 4×12

    – superset with dumbbell incline flyes – 4×12

– plate raises 4×12

    – superset with pushups 4×12

 

Cardio round 2

– repeat cardio above

 

Round 2 of weights

 – 4 rounds of

    – barbell bench at 12 reps

    – bench dips at 12 reps

    – decline pushups at 12 reps (put your feet on the bench)

    – cable flyes at 12 reps

 

Abs

 – russian twists 3×40

 – weighted v-ups 3×12

 – plank 3x 1 minute

 

Stretch!!

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
burn 500+ calories with this chest workout

Warmup run

 – 5 minute warm up jog or incline walk

 

Weights

 -dumbbell incline bench press- 4×12

    – superset with dumbbell incline flyes – 4×12

– plate raises 4×12

    – superset with pushups 4×12

 

Cardio

– 5 minute run

 

Weights

 – 3 rounds of 

    – barbell bench at 12 reps 

    – bench dips at 12 reps

    – decline pushups at 12 reps (put your feet on the bench)

    – cable flyes at 12 reps

 

Abs

 – russian twists 2×40

 – weighted v-ups 2×12

 – plank 2x 45 seconds

 

Stretch!!

Demo of Exercises: 

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

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About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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