Pop quiz: You have one week until your Summer Vacation and you want to look the hottest, most sexy self you ever have at the beach. So what do you do?

It’s time to burn fat and tone up of course!

Remember, you are going to the beach in a week, so you need to utilize your time properly to maximize fat loss. Isolation exercises take too much time to get the results you need at this point. Don’t worry though, your “Pre-Beach One Week Fat Burning Workout” is here to the rescue! Let’s get started on a great week of fat burning exercises.


What constitutes a great fat burning exercise?

Simply put, they are the ones that get your heart rate up and work on a nice muscle burn at the same time. Yes they push your limits, but anything worthwhile is never easy. And best of all, your hard work will pay off with a tight, toned body that will look gorgeous at the beach. Burn fat, burn!

The best way to look amazing at the beach is to burn fat by tightening up the common trouble areas: your butt, core and arms. Nothing looks better in a bikini or pair of board shorts than a tight rump, solid core and toned arms. It’s time to be the envy of all your friends.

Since you only have a week to go before your big vacation you want to concentrate on working out your whole body as much as possible through a series of compound, functional movements performed with high intensities.

High intensity functional movements are simply the best way to perform a fat burning workout

Sounds great, but what are functional compound movements and why will they help me to have a great fat burning workout?

Functional compound movements are exercises that work multiple muscle groups at the same time. Functional compound movements tend to have a high correlation to a sport or every day life. They simply give you more bang for your buck by burning fat and cutting down the training time needed to get the same effect through isolation exercises. They are perfect to get you beach ready with the ultimate fat burning workout.

The best fat burning workouts also need to have one additional element: intensity. Intensity is defined as expending great energy or effort. This means it is time to sweat, get your heart rate up and feel the burn. Yes, the workouts may be hard, but they will also be fun and fuel your desire for even more after you see your amazing results. Bye bye fat!

One thing you want to be careful of during your pre-beach fat burning workout week is overtraining or overexertion that could result in fatigue or injury. Properly spacing out needed rest days and variance in the movements is of utmost importance. This week’s program is designed to target your whole body, so one body part is not feeling burnt of the work the whole time.

Lastly, make sure to stay properly hydrated with water. Water is a necessity for a healthy body and also is a great appetite suppressant. Finally, rounding out the week with a healthy nutrition regime that concentrates on lots of veggies, lean proteins, fruits and nuts will help you burn excess fat and look in the best beach shape you ever have.

Below you will find a

Sample week’s workout plan for the “Pre-Beach One Week Fat Burning Workout”

that will tighten up your butt, firm your core, tone your arms and give you the sexiest beach body you could ever imagine. See you at the beach!

Day 1: Duck Walk+Hip Thrusts+Dumbbell Thrusters–perform 5 total sets with one minute rest between each round of exercises. One round is all 3 exercises performed sequentially.

fat burning workout

Duck Walk: from a standing position with feet slightly turned out and hip width apart, gently place your hands behind your head with elbows behind the ears. Make sure to look forward and not to pull on your neck. Then squat down while maintaining the lower lumbar curve in the spine and the flat back position. From the deep squat position, you will walk forward 10 steps and then backward 10 steps. This will be one round of ducks walks. Immediately go into the next exercise, the hip thrusts.

fat burning workout

Hip Thrusts: lie on a bench from the side with just your upper part of your shoulders touching the bench while your feet remain flat on the ground with your knee just above the ankle. Place your arms lightly across your chest so your hands touch the opposite shoulder. From the lying position, you will contract your low back and squeeze your butt to form a bridge which you hold for a 5 second count at the top of each contraction. You will know perform 10 reps of hip thrusts with a 5 second hold at the top of each rep.

fat burning workout

Dumbbell Thrusters: with feet spaced in a squat stance with toes slightly pointed out and feet underneath your hips you will grab a pair of Dumbbells (weight should be manageable for 10 reps–not too heavy but definitely not too light either) and place them on your shoulders with elbows directly in front of you. You will squat down and then on the rise up you will drive the Dumbbells up to full elbow extension over your ears. Then you will bring the weights back down to the shoulders and squat back down and repeat the sequence. Perform 10 reps of thrusters.

Day 2: Wall Walks+Hollow Holds+Ball Slams–perform as many continuous rounds as possible in twenty minutes. One round is all 3 exercises performed sequentially.

fat burning workout

Wall Walks: lie face down on the ground with your feet abutting a wall. Push yourself up to the push up position, keeping a rigid core, then walk your feet up the wall as your hands walk inwards toward the wall and your shoulders and core stabilize your body. Walk all the way up the wall until you are nearly vertical (or wherever you feel comfortable) and then walk back down the wall until you are back to the starting position. Perform 5 reps of wall walks.

fat burning workout

Hollow Holds: from the top of the push up position you will walk your hands out away from your shoulders to your maximal distance to support yourself while keeping the rigid plank positon. To support your your core, you will engage your lats, core, spinal erectors, hip flexors and quadriceps to support this unique plank hold. Hold for 30 seconds for one rep. If needed, feel free to use a wall as support for your feet while you get used to the movement.

fat burning workout

Ball Slams: use approximately a 5-15lb medicine ball or “slam ball” for this exercise (not hard rubber balls as they will bounce back and defeat the purpose of this exercise). Pull the ball up from the floor, engage the core and stand up on your tip toes as you bring the ball to full extension overhead then slam the ball as hard as you can into the ground. This is one rep. Perform 15 reps.

Day 3: you have been hitting it hard the last two days and need a day for active recovery so take some time to go for an easy hike, swim a little bit or go for a nice bike ride. The effort exerted should be minimal. It should feel light and easy and loosen up any sore muscles.

Day 4: Wall Balls+Burpees over the medicine ball–perform 5 wall balls and 3 burpees over the medball every minute on the minute for 20 minutes. You will begin at 0:00 and finish after completing the sequence in the 19th minute. You will rest the remainder of each minute upon completion of the 3rd burpee (i.e. If it takes you 40 seconds to complete the 5 wall balls and 3 burpees over the med ball in total, then you will rest the remainder of that minute–in this case 20 seconds–before starting the exercises at the top of each additional minute.

fat burning workout

Wall Balls: use a 5-20lb medicine ball for this exercise. You will start with a med ball at your feet facing a wall. Place your feet in hip width postion with toes slightly turned out. Grab the med ball and hold it at chest level just under your chin. Squat down with the ball in this position and then rise up to a standing position and throw the med ball up to the wall approximately 10 feet into the air. Catch the ball from the standing position and repeat for total 5 reps.

fat burning workout

Burpees over the med ball: upon completion of your 5th wall ball, you will drop the ball and then perform a burpee over the med ball by dropping down and touching your chest to the ground then rise up and hop over the med ball as you clap your hands above your head which equals one rep. Perform 3 total reps.

Day 5: Tabata: Hollow Rocks + Supermans–perform 2 total rounds with 2 minutes rest between each round. One round is performing the full Tabata sequence of 8×20 second holds of alternating hollow rocks with Superman holds with 10 seconds rest.

fat burning workout

Hollow Rocks: lie on your back with your arms flat on the ground directly above your head. Keep you arms straight and rigid lifting them slightly off the ground along with your neck and shoulders. At the same time, keep your legs rigid and straight and slightly lift them off the ground as well while pointing your toes. You should feel your core fully engaged and the “hollow body” position of a gymnast at this point. Gently rock back and forth for the 20 seconds and then rest 10 seconds before starting the Superman holds.

fat burning workout

Superman Holds: lie flat on your stomach with arms outstretched straight in front of your face. From this position you will point your toes, squeeze your butt, shoulders and lats to engage the low back muscles as you slightly lift your legs and arms off the ground a couple inches for a twenty second static hold. Rest 10 seconds and alternate back to the hollow rock position. Once again you will do 8 total reps (4 total hollow rocks + 4 total Supermans alternating with 10 seconds rest between each rep) with 2 minutes rest between each rd. Perform 2 total rounds.

Day 6: take a full recovery day as you have been hitting it hard this week. Make sure to stay on top of your hydration with plenty of water and nutrition with lots of veggies, nuts, lean proteins and fruits.

Day 7: Bear Crawl+Sprint: you will perform 10 rds with a walk back rest to the starting position after each sprint.

fat burning workout

Bear crawl+sprint: get down on all 4’s while keeping your butt high up in the air above your head. Engage your core, lats, butt and shoulders to “crawl” like a bear for approximately 20 yards and then immediately go into a sprint from this position for another 80-100 yards. Walk back to the start for your rest interval and repeat for 9 additional rounds (10 total rounds should be completed).

***make sure to warm-up and cool-down properly before each day of exercises. You should concentrate on mobility work as well as getting your heart rate up and muscles warmed up before starting each workout while stretching and bringing your core temperature down after each workout***

If you are interested for more exercise and tips to get a beach body, read it here.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans