800 Calorie Weight Training Workout

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How to burn 800 calories in 60 minutes

On today’s episode of Live Lean TV, I’m sharing an 800 calorie weight training workout routine that can be completed in just 60 minutes.

This resistance training workout is sure to take you out of your comfort zone, and into the land of muscle building and fat burning.

When done properly, and following the limited rest period schedule, this 800 calorie weight training workout will only take you 60 minutes to complete.

The great thing is, this weight training workout will torch the calories, without ever stepping foot on any cardio equipment, like the treadmill.

This workout will also get you strong

Another crazy thing about this 800 calorie weight training workout is, it’s actually a routine designed to build strength.

This means you’ll be lifting at a heavier intensity, with proper form, while quickly moving from exercise to exercise, to keep you in a fat torching HR Zone of 75% of your max heart rate, for the majority of the workout.

So if you’re ready, lets jump into this 800 calorie weight training workout.

800 Calorie Weight Training Workout

Here’s how this 800 calorie weight training workout routine is structured:

Total time:

60 minutes.

Type of workout:

Strength training workout circuits: complete the A1-A4 and B1-B4 exercises in circuit format.

Start by completing the reps of the barbell romanian deadlift, take a quick break, then move on to the dumbbell incline bench press, rest, then the weighted chin ups, rest, then finish with the weighted parallel bar dips.

After completing the A1-A4 circuit, rest, then repeat it again for a total of 5 sets of that circuit.

Once you complete 5 sets of the A1-A4 workout circuit, complete the “Ignite It Up” exercise, then move on to the B1-B4 workout circuit.

Follow the same workout instructions for the B1-B4 circuit and ignite it up exercise.

After completing the B1-B4 circuit and the ignite it up exercise, finish the 800 calorie weight training workout with the C1-C4, 4 minute tabata workout finisher.

Complete 20 seconds of each exercise, with a 10 second break between each exercise, then repeat for a total of 2 sets, which equals 4 minutes.

Then you’re done.

Number of Circuits:

5 sets of each exercise within the A1-A4 and B1-B4 circuits.

You may think 5 sets is a lot, but since we’re keeping the amount of weight high, the rep counts are lower.

This will allow us to gain strength, while also keeping the rest periods short to increase our heart rate, and burn a lot of calories.

Reps:

Follow the rep counts for each individual exercise as indicated below.

Rest:

Keep rest periods short.

Once you finish the last rep of an exercise, move directly to the next exercise within the circuit.

This should take approximately 15-20 seconds.

That is considered your rest period.

Even though this is a strength workout, the goal is to keep the rest between exercises short, which will be great for fat burning, as it’ll increase the afterburn effect, and ensures your heart rate remains elevated.

Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise.

Warm up: Dynamic Workout Flow

Reps: 6 reps/leg

Dynamic Warm Up

A1. Barbell Romanian Deadlift

Reps: 7 reps

Rest: 15 seconds (or just enough time to move to the next exercise)

Barbell Romanian Deadlift

Coaching cues: for the barbell romanian deadlift, select a weight that you can properly lift only 7 times. So if you can still lift more reps after your 7th rep, the weight is too light. In other words, if you can lift 8 or more reps, increase the weight on your next set by approximately 20%.

A2. Incline Dumbbell Bench Press

Reps: 7 reps

Rest: 15 seconds (or just enough time to move to the next exercise)

Incline Dumbbell Bench Press

Coaching cues: for the incline dumbbell bench press, ensure you select a heavy weight that you can properly lift only 7 times. If you can still lift more reps after your 7th rep, the weight is too light. Increase the weight on your next set by approximately 20%.

A3. Weighted Chin Up

Reps: 5 reps

Rest: 15 seconds (or just enough time to move to the next exercise)

Weighted Chin Up

Coaching cues: For the weighted chin up, I use a dip belt to add the plates. The goal is to burn out after your 5th chin up. If after your first set, you could complete more than 5 reps, increase the weight on your next set, so you burn out at 5 reps. Remember, the program dictates how much weight to lift, based on the indicated rep count. So if the workout calls for 5 reps, find a weight that you can only lift 5 times with good form. If you can lift more reps than that, it’s an indicator that the weight is not heavy enough. Increase the weight on your next set.

Note: You do not need to add weight to this exercise if you burn out doing 5 bodyweight chin ups.

A4. Weighted Parallel Bar Dip

Reps: 7 reps

Rest: 15 seconds (or just enough time to move to the next exercise)

Weighted Parallel Bar Dip

Coaching cues: You do not need to add weight to this exercise if you burn out doing 7 bodyweight parallel bar dips.

After your 5 set of the circuit, move on to the ignite it up portion.

Ignite it up: Burpee

Reps: 90 seconds

Sets: 1

800 Calorie Weight Training Workout

Rest: 60 seconds then move on to the exercises in the B1-B4 workout circuit.

B1. Barbell Bulgarian Split Squat

Reps: 6 reps/leg

Rest: 15 seconds (or just enough time to move to the next exercise)

Barbell Bulgarian Split Squat

Coaching cues: With the barbell bulgarian split squat, the goal is to hit failure after 6 reps per leg. This means to go heavy, with good form, so that after the 6th rep, you can’t safely complete a 7th rep.

B2. Seated Arnold Press

Reps: 7 reps

Rest: 15 seconds (or just enough time to move to the next exercise)

Seated Arnold Press

B3. Barbell Bent Over Row

Reps: 5 reps

Rest: 15 seconds (or just enough time to move to the next exercise)

Barbell Bent Over Row

Coaching cues: the barbell bent over row is all about proper form. Always ensure you are lifting with a strong flat back while feeling the main contraction in the back muscles and not your biceps.

B4. Standing Barbell Curl

Reps: 10 reps

Rest: 15 seconds (or just enough time to move to the next exercise)

Standing Barbell Curl

Coaching cues: It’s not necessarily about lifting really heavy. It’s more important to ensure your muscles feel the weight. This means if you use momentum to move the weight, your muscle don’t feel that contraction. In other words, your muscles don’t know how much weight is on the bar. Your muscles only know the tension that you’re creating to move the weight. So lift smart, but make sure you’re lifting heavy enough that your muscles feel the necessary stimulus to grow.

After your 5 set of the circuit, move on to the ignite it up portion.

Ignite it up: Jumping Jacks

Reps: 200

Sets: 1

JUMPING JACKS

After you finish the ignite it up set, move on the the 4 minute workout finisher.

4 Minute Workout Finisher

C1. Clapping Push Up

Reps: 20 seconds

Rest: 10 seconds

Clapping Push Up

C2. Jump Lunge

Reps: 20 seconds

Rest: 10 seconds

JUMP LUNGE

C3. Prisoner Jump Squat

Reps: 20 seconds

Rest: 10 seconds

Prisoner Jump Squat

C4. Jump Burpee Push Up

Reps: 20 seconds

Rest: 10 seconds

JUMP BURPEE PUSH UP

There is your 800 calorie weight training workout

After the workout, I checked my heart rate monitor and noticed I burned approximately 800 calories within 60 minutes.

Important note on calorie burning

When it comes to calculating how many calories you burned during a workout, it all depends on your body composition.

For example, the more muscle you have, the more calories you will burn.

So if you do this exact workout, at the same intensity as me, you may not burn as many calories as I did, if you don’t have as much lean muscle tissue as I do.

Or, you may burn more calories than me, if you have more lean muscle tissue.

My current body composition and physique

I’m currently 175 pounds at 8% body fat, and burned 800 calories with this weight training workout.

 

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Thanks for watching and keep Living Lean.


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