Build It up then Burn it Off- For Women

Jul 07, 2011
Build It up then Burn it Off- For Women

To get results you must first build it then burn it

We have been receiving a lot of questions and comments regarding a program that can effectively help build muscle while burning fat at the same time. After listening to our fans we decided to write a plan to do just that.

How you ask?

The key to achieve this goal which most have of course, is to combine High Intensity work with both weight and with short bouts of cardio, plyometric training and or do a combination of super, tri- and giant sets.

There are a variety of ways to accomplish this goal. Some who are not big on cardio equipment can in fact do what I like to call Iron Cardio- Meaning performing sets of traditional resistance training with weights such as a bench press and then quickly super setting another exercise with 20-30 seconds rest in between. The heart rate stays spiked and the work gets done. The goal to build muscle and have the body burn fat at the same time rely's on keeping the target heart rate spiked through stressing the muscles with weight.

Does this mean keep it at the highest level possible without rest?

No, not at all, but it does mean that we want you to work your butt off for the first 10-30 seconds moving as much weight as possible with the listed sets and reps, and then rest for short durations and repeat. Combining this method along with sessions of high intense cardio such as the jump rope, running on a treadmill, jumping on a stationary bike, jumping jacks, or whatever piece of equipment or cardio or method you choose will have you also simultaneously burning fat effectively. The key though is to perform these short bouts of cardio with as much intensity as possible and then hit the weights again.

The below Program does just this. So try it out and let us know how much Progress you make.

For $5 Upgraded members can click on any exercise and view along with other advanced features


Day 1
Exercise Sets Reps Muscle Group
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Power Pull/ High Pull 3 3 Olympic Lifts
SUPER-SET 0 0 TIPS
Power Clean 3 2 Olympic Lifts
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
DB Deadlift (Also can use Trap Bar) 3 3 Olympic Lifts
SUPER-SET 0 0 TIPS
Jump Rope 1 30 Cardio
END 0 0 TIPS
Barbell Squat With Band 3 10 Legs
SUPER-SET 0 0 TIPS
Adductor Side Steps 3 15 Legs
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Alternating Front Lunge with Band attached in Front 3 10 Legs
SUPER-SET 0 0 TIPS
Prone Machine Leg Curl Both Legs 3 12 Legs
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Standard Push Ups On Ground/Power Push Up 3 15 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 5 Chest
END 0 0 TIPS
Jump Rope 1 30 Cardio
Barbell Bench Press On Bench With Band 3 10 Chest
SHOWTIME HIIT Training 1 3 Cardio
Standing Mid Cable Flys Both Arms 3 15 Chest
SUPER-SET 0 0 TIPS
Ball Push Ups Ball On Ground 3 20 Chest
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Dips 3 25 Chest
Laying on Ground Abdominal Crunches with a Twist 3 25 Abs
Laying On Ball Abdominal Crunch With Dumbbell 3 30 Abs
Leg Lifts on Ball 3 20 Abs
Day 2
Exercise Sets Reps Muscle Group
Jump Rope 1 60 Cardio
Box Jumps 3 10 Plyometrics
Barbell Snatch 3 5 Olympic Lifts
SHOWTIME HIIT Training 1 3 Cardio
Seated On Bench Barbell Military Press With Band 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Side Raise Both Arms 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Front Raise Alternating Arms 3 10 Shoulders
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Standing Barbell Upright Row 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Upright Rear Delt Raise With Band Both Arms 3 10 Shoulders
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Standing Bicep Curl Dumbbell Alternating Arms 3 12 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Both Arms With Band 3 15 Arms
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Cable Triceps Extension Both Arms 3 10 Arms
SUPER-SET 0 0 TIPS
Standing Triceps Extension With Band One Arm 3 15 Arms
SUPER-SET 0 0 TIPS
Standing Bicep Curl With Band Both Arms 3 20 Arms
END 0 0 TIPS
Dips 3 15 Chest
SUPER-SET 0 0 TIPS
DB Cross Body Hammer Curls 3 12 Arms
END 0 0 TIPS
Laying on Ground Abdominal Crunches with a Twist 3 25 Abs
Laying On Ball Abdominal Crunch With Dumbbell 3 30 Abs
Leg Lifts on Ball 3 20 Abs
Day 3
Exercise Sets Reps Muscle Group
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Standard Push Ups On Ground/Power Push Up 3 15 Chest
SUPER-SET 0 0 TIPS
Dumbbell Incline Bench Press On Bench Both Arms 3 10 Chest
SHOWTIME HIIT Training 1 3 Cardio
Barbell Incline Bench Press On Bench With Band 4 12 Chest
SUPER-SET 0 0 TIPS
Jump Rope 3 20 Cardio
Standing Low Cable Flys Both Arms 3 15 Chest
SUPER-SET 0 0 TIPS
Medicine Ball Push-Ups 3 8 Chest
SHOWTIME HIIT Training 1 3 Cardio
Barbell Bent Over Close Grip Rows Both Arms 3 6 Back
SUPER-SET 0 0 TIPS
Laying On Bench Overhead Pulldowns Both Arms 3 10 Back
END 0 0 TIPS
Standing Barbell Shrugs With Band 3 10 Shoulders
SHOWTIME HIIT Training 1 3 Cardio
Laying on Ground Abdominal Crunches with a Twist 3 25 Abs
Laying On Ball Abdominal Crunch With Dumbbell 3 30 Abs
Leg Lifts on Ball 3 20 Abs
Day 4
Exercise Sets Reps Muscle Group
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Hang Clean 3 2 Olympic Lifts
SUPER-SET 0 0 TIPS
Barbell Push Press (with bands optional) 3 3 Olympic Lifts
SHOWTIME HIIT Training 1 3 Cardio
Seated On Ball Dumbbell Military Press Both Arms 3 10 Shoulders
SUPER-SET 0 0 TIPS
Seated On Ball Dumbbell Full Range Side Raise Alternating Arms 3 10 Shoulders
END 0 0 TIPS
Laying on Ball Dumbbell Prone Cobras 3 10 Back
SUPER-SET 0 0 TIPS
Standing Front Raise With Band Both Arms 3 15 Shoulders
SHOWTIME HIIT Training 1 3 Cardio
Standing Bicep Cable Curl Behind 3 10 Arms
SUPER-SET 0 0 TIPS
Laying On Bench Bar Triceps Extension Both Arms 3 15 Arms
END 0 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 3 10 Arms
SUPER-SET 0 0 TIPS
Standing Triceps Extension With Band Alternating Arms 3 15 Arms
END 0 0 TIPS
Dips 3 10 Chest
SUPER-SET 0 0 TIPS
Standing High Bicep Curls One Arm 3 10 Arms
END 0 0 TIPS
Leg Lifts on Ball 1 40 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 1 50 Abs
Day 5
Exercise Sets Reps Muscle Group
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Barbell Overhead Squat 3 3 Legs
SUPER-SET 0 0 TIPS
Adductor Side Steps 3 10 Legs
SHOWTIME HIIT Training 1 3 Cardio
Step Ups Alternating Legs 3 10 Legs
SUPER-SET 0 0 TIPS
Barbell Static Side Lunge 3 10 Legs
END 0 0 TIPS
Dumbbell Straight Legged Deadlift 3 8 Legs
END 0 0 TIPS
Pull-Up/ Chin 3 10 Back
SUPER-SET 0 0 TIPS
Dumbbell Power Row 3 10 Back
SHOWTIME HIIT Training 1 3 Cardio
Leg Lifts on Ball 2 30 Abs
Bent Over Cable Crunch 3 30 Abs

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