Fat Loss Workout Program
High-intensity 6-week program combining strength training with cardio circuits for maximum fat burning.
All Levels5 days/week6 weeks
Program Overview
Who this is for: Individuals focused on fat loss while preserving muscle mass
Progression: Increase cardio intensity weekly, maintain strength on compound lifts
This fat loss program combines compound strength movements with high-intensity cardio circuits. The goal is to maintain muscle mass while creating a significant calorie deficit through intense training sessions.
Weekly Split
Day 1 - Full Body Strength + HIIT
Barbell Squat3 sets8-12 repsRest: 90 seconds
Bench Press3 sets8-12 repsRest: 90 seconds
Bent Over Row3 sets8-12 repsRest: 90 seconds
HIIT Circuit (3 rounds)3 sets30s work/30s rest repsRest: 60 seconds
Day 2 - Upper Body + Cardio
Pull-ups3 sets6-12 repsRest: 90 seconds
Overhead Press3 sets8-12 repsRest: 90 seconds
Incline Dumbbell Press3 sets8-12 repsRest: 90 seconds
Steady State Cardio1 sets30 minutes reps
Day 3 - Lower Body + Core
Deadlift3 sets5-8 repsRest: 120 seconds
Leg Press3 sets12-20 repsRest: 90 seconds
Walking Lunges3 sets10-12 each repsRest: 90 seconds
Circuit Training (4 rounds)4 sets45s work/15s rest repsRest: 60 seconds
Day 4 - Active Recovery
Light Cardio1 sets20-30 minutes reps
Stretching1 sets15 minutes reps
Day 5 - Full Body Conditioning
Kettlebell Swings4 sets15-20 repsRest: 60 seconds
Battle Ropes4 sets30 seconds repsRest: 60 seconds
Box Jumps4 sets8-12 repsRest: 90 seconds
Tabata Protocol8 sets20s work/10s rest repsRest: 60 seconds
Day 6 - Rest
Rest day - Focus on recovery and nutrition
Day 7 - Rest
Rest day - Focus on recovery and nutrition