Fat Loss 12-Week Workout Page 2
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5012-WEEK WORKOUT PLAN
12-Week
Between each set in our workouts you’ll see “Cardio 1 minute.” As explained
Workout Plan
above, you should do some form of cardio for 1 minute in between your sets.
This could be the treadmill, stationary bike, jumping rope, bench step-ups,
or whatever keeps your heart rate elevated for 1 minute and is convenient
enough to get to between your sets. For example, refer to Week 1, Workout
1 in this book. Here you’d start off doing set 1 of lunges for 12 reps (each
leg), and then go immediately to 1 minute of cardio, such as jacks ... then
Exercise doesn’t need to be long, and it should never be boring. It just needs
go immediately back to lunges for set 2 (again, both legs), then 1 minute of
to be effective at producing the results YOU want, and efficient enough to
cardio ... and then on to set 1 of your back exercise, and so on.
fit into your busy schedule. As I’m sure you’ve seen by our success stories,
the effectiveness of our workouts have never been in question. They produce
Important note: as you review the workouts in this book, notice how we didn’t
awesome results - period.
include “Cardio 1 minute” in between the exercises for biceps, triceps, and
abdominals. This is because we use a technique called “super-setting,” which
But it’s important that you realize just how time-efficient our workouts are
combines two exercises back to back without rest (or cardio) in between them.
as well. After all, you won’t get any results if you don’t have the time to
This not only increases the intensity, it saves time as well. For all other muscle
do it. So, we’ve come up with a way of integrating calorie-burning cardio
groups that don’t use this technique, you’ll see that the Set Sequence is “1”
into resistance training (“weightlifting”) for one super-effective, time-efficient
for the first set of a particular exercise, and then “2” for the next exercise. This
workout that can be done in as little as 20 minutes! We call this the “E2
simply means that you do the first set, then go straight to cardio for 1 minute,
method” because it’s DOUBLE the Effectiveness and DOUBLE the Efficiency.
and then back to the second set. But for the bicep, tricep, and abdominal
exercises, the Set Sequence is “1” for both because there is no cardio in
Normally, between weightlifting sets you rest, get a drink of water, get
between the two sets. That is, it’s just one big set (or “super-set”) of two
caught talking with the local gym rat, etc, right? Why not use this time
exercises - back to back.
more efficiently and complete your cardio routine too! Instead of wasting
time between sets, keep your heart rate up by doing one minute of cardio.
The 12-week workout plan in this book is designed for a beginner/
For example, you just finished a set of lunges and your heart is pounding.
intermediate fitness level at 3 days per week. If you’d like a routine that is
Instead of letting your heart rate go back down before your next set, do
custom-tailored to the equipment you have available, your schedule, fitness
a minute of cardio ... and then go right back to the next set of lunges (or
level, etc, please e-mail us at and we’ll reply with
whatever your next exercise is).
options that may be better suited for you. If you signed up for your own Fast
Track Personal Trainer, be sure to ask them for help. They are 100% committed
This way, your heart rate stays elevated the entire workout - both when
to your success and will absolutely make sure you’re implementing a workout
lifting, and in between your sets. By the time you’ve completed your
routine that is perfect for YOU.
weightlifting routine, you’ve done a full session of cardio as well. Plus, this
keeps your metabolism revved up longer, making your body more efficient at
Whether you follow this workout plan exactly, or have one custom-tailored for
burning fat around the clock. That’s double the effectiveness and efficiency
you, be sure to use the “E2 method” explained above and look forward to the
for better results in less time - that’s what Fast Track to Fat Loss is all about!
time-savings and the results!
On the following pages you’ll find a 12-week workout routine that you can
do in the comfort and privacy of your own home with your own bodyweight,
dumbbells, resistance bands, and a stability ball. If you don’t have all of
these, or you’d prefer to workout at a gym, that’s fine. Every exercise in our
workouts include a list of alternate exercises that you could do instead (refer
Chad Tackett
to the Exercise Instructions book).
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