Ever looked in the mirror and wished to see more definition in your muscles? Maybe you've been hitting the gym consistently, but that stubborn fat layer hides all your hard work. If you're looking to shed fat and reveal the sculpted physique you've been building underneath, then a cutting workout plan is exactly what you need. The best cutting training plan focuses on losing weight while balancing as much muscle mass as possible, which can help you achieve your weight loss goals. This plan will incorporate exercises that target major muscle groups, elevate your heart rate, and maximise calorie expenditure, helping you achieve the coveted "cut" look.
But how should you workout when cutting? Consider the best cut exercises listed in this blog and explore a structure of the best cutting workout plan for optimal results. Let’s get started!
Table Of Contents
1. What Is A Cutting Workout Plan?
2. 4-Week Cutting Workout Plan
3. Which Workout Is Best For Cutting? 6 Best Exercises
4. How Should I Workout When Cutting? 10 Tips
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
What Is A Cutting Workout Plan?
A cutting workout plan is a specialised program to target fat loss while holding onto the muscle you've built. This plan incorporates specific exercises and training techniques to increase your metabolism and maximise calorie burning. Think of it as strategically shedding fat to reveal the toned muscle you've been working hard for, like chiselling away at excess fat to showcase the sculpted figure underneath.
People do different types of cuts; for example, bodybuilders who plan to compete in a show will usually cut pretty extremely, while someone who just wants to drop a few pounds won't need to be as strict. Focusing on weightlifting instead of cardio will help prevent muscle loss while cutting and may even help build muscle.
Eating enough protein will also help preserve and build muscle during a cut by providing your muscles with the building blocks they need to repair and rebuild. Aim to consume a minimum of one gram of protein per kilogram of body weight. Thereafter, exercise breaks down muscle, and eating enough protein during the cutting phase gives your muscles the building blocks they need to strengthen, repair and rebuild.
Note: Without enough protein per cut, the body may break down muscle instead of fat. Bodybuilders and athletes often implement a cutting phase after a bulking period or before a competition or competitive season. Cutting usually takes 8-16 weeks, depending on the overall goal and the individual.
Also Read: Best Cardio For Weight Loss And Fat Loss Exercises
4-Week Cutting Workout Plan
Ready to reveal that sculpted physique you've been working on? This four-week cutting workout plan will help you torch fat, but remember, it's a team effort! To see the best results, this plan needs to be paired with a specific diet strategy, like a calorie deficit with a cutting meal plan for 30 days. Remember to warm up consistently before each session with dynamic stretches and light sets for each exercise.
Let's get started with this 4-week cutting workout plan for your reference:
1. Week 1 Of Cutting Workout Plan
Exercise | Reps | Sets |
Barbell Squats | 8 - 12 reps | 3 sets |
Romanian Deadlift | 8 - 10 reps | 3 sets |
Pull-ups | 8 - 12 reps | 2 sets |
Incline chest press | 10 - 15 reps | 2 sets |
Lateral raises | 15 reps | 2 sets |
Plank | 30 - 45 seconds | 2 sets |
Crunches | 30 seconds | 2 sets |
Also Read: Top 10 Exercises For Wings Correctly At Home
2. Week 2 Of Cutting Workout Plan
Exercise | Reps | Sets |
Barbell bench press | 12 reps | 3 set |
Chest fly | 12 reps | 3 set |
Barbell lunges | 10 reps | 3 set |
Barbell overhead press | 8- 10 reps | 2 set |
Tricep pushdown | 15 reps | 3 set |
Bicep curls | 12 reps | 2 set |
Bird dog | 12 reps | 2 set |
V ups | 12 reps | 2 set |
3. Week 3 Of Cutting Workout Plan
Exercise | Reps | Sets |
Hip thrusts | 10 -12 reps | 3 sets |
Leg press | 10 -12 reps | 3 sets |
DB single arm bent over row | 12 reps | 2 sets |
Flat Dumbbell chest press | 12 reps | 2 sets |
Front raises | 15 reps | 2 sets |
Leg extensions | 15 reps | 3 sets |
Hamstrings curl | 12 reps | 2 sets |
Abductor | 12 – 15 reps | 3 sets |
4. Week 4 Of Cutting Workout Plan
Exercise | Reps | Sets |
Barbell Squats | 8 - 12 reps | 3 sets |
Romanian Deadlift | 8 - 10 reps | 3 sets |
Pull-ups | 8 - 12 reps | 2 sets |
Incline chest press | 10 - 15 reps | 2 sets |
Lateral raises | 15 reps | 2 sets |
Plank | 30 - 45 seconds | 2 sets |
Crunches | 30 seconds | 2 sets |
Also Read: 7 Targeted High Intensity Workouts For Weight Loss
Which Workout Is Best For Cutting? 6 Best Exercises
Consider these best exercises to incorporate in your personalised cutting workout plan:
1. Moderate Cardio Exercises
Moderate-Intensity Steady State Cardio (LISS) involves maintaining a moderate pace for a sustained period, typically 30-60 minutes. While it may burn fewer calories per minute than HIIT, LISS can be easier to maintain for longer durations and offers a lower-impact alternative for beginners or those with joint concerns.
2. Long Low-Intensity Cardio
One great thing about this cardio type is the energy used. Because it is low intensity, the main fuel will be fat, as the body will reserve carbohydrates for more intense exercise. However, if you exceed 60 minutes, you will use your muscles for energy. As with HIIT, the frequency should be about 3-4 times weekly. You can do more if you choose not to lift weights, but if you do lift, keep it to 3-4 times a week.
3. High-Intensity Interval Training (HIIT)
HIIT cardio exercise is relatively short, usually only 15 minutes. The great thing about this cardio is that it burns calories more efficiently than lower-intensity but longer-duration cardio. This is because HIIT combines moderate-paced intervals with higher-intensity pulses, even if it is short. During the cutting phase, you will have less energy because you restrict calories, which is why frequency is extremely important. HIIT exercises are recommended to be done only 3 to 4 times a week.
4. Weight lifting Exercises
Many people need to realise how much weightlifting can help them lose weight. It's true that, initially, cardio burns more calories than weight lifting. However, the effects of weightlifting are long-lasting, and you will continue to burn excess calories in the recovery phase, so the amount of calories burned is significant overall, not only on the spot. Lifting weights is highly recommended for anyone trying to lose weight.
Also Read: Bodyweight Exercises For Muscle Strength | ToneOpFit
5. Circuit Training Exercises
Circuit training is great for cutting because it's a heavy cardio workout, but it also has strength training benefits, such as strength. The only thing you have to watch out for is that it's challenging because, basically, for circuit training, you choose 5 8 exercises that train the whole body. After doing them all in a row, that's 1 circuit. You need to do 2-3 to complete the exercise. Doing it at most 2-3 times a week is recommended.
6. Hypertrophy Specific Training or HST Exercises
HST is another option to choose when cutting because it works the major muscle groups as well as using most compound exercises. Therefore, it is highly suitable for cutting. Like circuit training, HST is designed to work the entire body in one workout. The frequency should be 3 times a week. Don't try to avoid overtraining anymore; remember to do cardio as well.
Also Read: Top 20 Effective Muscle Toning Workouts For Beginners
How Should I Workout When Cutting? 10 Tips
Try to follow these considerations during your cutting workout plan sessions:
Tip | Benefits | Example Actions |
Add Resistance Training Routine | Resistance training helps maintain muscle mass while losing fat, which is essential for a toned physique. | Your routine includes weight lifting, bodyweight exercises, and resistance band workouts. |
Incorporate HIIT Sessions | High-Intensity Interval Training (HIIT) boosts metabolism and burns more calories in less time. | Perform sprints, burpees, and jump squats in short, intense bursts. |
Include Moderate Cardio Exercise | Moderate cardio helps in burning calories without overtraining the body. | Engage in brisk walking, cycling, or swimming for 30-45 minutes. |
Focus on Progressive Overload | Slowly increasing the weight or adjusting the intensity of your exercises ensures continuous muscle growth and adaptation. | Increase weights, reps, or sets gradually in your strength training sessions. |
Perform Exercises in Proper Form | Maintaining proper form prevents injuries and ensures that muscles are worked effectively. | Pay attention to technique, possibly work with a trainer, and avoid rushing through exercises. |
Allow Rest and Recovery Between Workouts | Adequate rest allows muscles to lose, repair and grow, preventing overtraining and injury. | Schedule rest days, get 7-9 hours of sleep, and consider active recovery activities like yoga. |
Be Patient with Progress | Realistic expectations and patience are key to long-term success in a cutting phase. | Track progress regularly, but understand that visible changes take time. |
Stay Hydrated During and After Workout | Hydration is crucial for muscle function, recovery, and overall health. | Drink water before, during, and after workouts, and consider electrolyte drinks if needed. |
Combine Your Exercise with Diet | Proper nutrition enhances workout effectiveness and supports fat loss while maintaining muscle. | Follow a balanced diet with adequate protein, healthy fats, and carbohydrates. |
Consult a Fitness Coach | A coach can provide personalised guidance, ensure proper technique, and help tailor a plan to your goals. | Seek advice from certified trainers to optimise your workout and diet plan. |
Expert’s Advice
You need to be in a calorie deficit to get the cutting results you want. This does not mean starving or restricting yourself from any foods. Watch what you eat and ensure you have enough protein, carbohydrates and fat. Therefore, you must consume enough protein to build and maintain muscle.
Generally, I recommend eating 1g - 2.2g per kg of body weight each day. You can be more indulgent when it comes to fats and carbohydrates. That being said, you still need to stay within your calorie goal to get results.
Health Expert
Lavina Chauhan
The Final Say
Ultimately, cutting is a complementary strategy often used by bodybuilders to gain muscle and lose fat. While it comes with some notable benefits, there are a few potential downsides that you should be aware of. As with any major change to your diet or exercise regimen, it's important to check with your healthcare provider before aggressive bulking or cutting if you have an underlying medical condition.
FAQs
1. How to personalise a cutting workout plan for males?
Personalising a cutting workout plan for males involves focusing on the following:
- Strength Training: Incorporate compound lifts like squats, deadlifts, and bench presses to maintain muscle mass.
- HIIT: Include high-intensity interval training to boost metabolism and burn fat.
- Nutrition: Adjust macronutrient ratios to ensure adequate protein intake while reducing calories.
- Recovery: Ensure enough rest and sleep to support muscle repair and overall health.
- Goals: Tailor the plan to specific goals, such as fat loss, muscle definition, or athletic performance.
2. How do you structure a cutting workout plan for females?
To structure a cutting workout plan for females:
- Balance Training: Include resistance training and cardio to target fat loss while preserving muscle.
- Resistance Focus: Incorporate exercises that target major muscle groups and use moderate weights.
- Cardio Variety: Combine steady-state cardio with HIIT for effective fat-burning.
- Flexibility: Add stretching and flexibility exercises to improve recovery and reduce injury risk.
- Diet Integration: Align the workout plan with a balanced diet focusing on protein and nutrient-dense foods.
3. What are the considerations of a full-body cutting workout plan?
When planning a full-body cutting workout:
- Frequency: Aim for 3-4 weekly sessions to allow adequate recovery.
- Exercise Selection: Choose compound movement exercises that engage multiple muscle groups.
- Intensity: Balance workout intensity to maximise calorie burn without overtraining.
- Recovery: Incorporate rest days and active recovery to prevent muscle fatigue and injury.
- Progress Tracking: Regularly adjust weights, reps, and workout intensity to continue challenging the body.
4. Why is combining a cutting workout plan and diet routine recommended?
Combining a cutting workout plan with a diet routine is recommended because:
- Synergy: Exercise and diet together create a calorie deficit, which is essential for fat loss.
- Muscle Preservation: Proper nutrition supports muscle maintenance and recovery, enhancing the effects of workouts.
- Metabolism Boost: A balanced diet fuels workouts and boosts metabolism, leading to more effective fat-burning.
- Energy Levels: Consistent nutrition and exercise improve energy levels and workout performance.
5. How long does a cutting-phase workout plan remain effective?
The effectiveness of a cutting phase workout plan varies, but typically:
- Initial Phase: Effective for 6-8 weeks as the body responds to the new regimen.
- Adaptation: After this period, the body may adapt, reducing effectiveness.
- Adjustments Needed: Regularly modify the plan to continue progressing, such as increasing intensity or changing exercises.
References
- https://blog.nasm.org/how-to-cut-weight-effectively
- https://www.muscleandstrength.com/workouts/20-6-day-weight-cardio-cutting-workout.html
- https://www.acefitness.org/resources/everyone/blog/6426/10-day-hiit-workout-plan/
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