Fat Loss Programs Workout Program — Free Training Plan

Sample Programs

Intermediate Fat Loss HIIT

8 weeks intermediate

Intermediate. Goal: Maximum fat loss with strength training + HIIT.

Aggressive fat loss. Strength training + high-intensity intervals. Max calorie burn.

#	Exercise	Sets x Reps	Notes
1	Squat	4x8-12	STRENGTH BLOCK: 3 min rest. Back squat. Build muscle while cutting.
2	Romanian Deadlift	4x10-12	Barbell RDL. Hamstrings. Preserve muscle mass.
3	Barbell Lunge	3x12-15 each	Volume work. Legs. Then HIIT finisher below.
4	HIIT: Jump Squat	5x	HIIT FINISHER: 30 sec all-out / 30 sec rest. 5 rounds. MAX EFFORT.
5	Core Finisher	3x	Plank hold. Finish strong. Rest between sets.

#	Exercise	Sets x Reps	Notes
1	Bench Press	4x8-12	STRENGTH BLOCK: Build/maintain muscle. Barbell incline.
2	Barbell Row	4x8-12	Heavy row. Back strength. Critical during cut.
3	Shoulder Press	3x10-12	Smith press. Shoulders. Volume work.
4	HIIT: Plyometric Push	5x	HIIT FINISHER: Explosive push-ups or variation. 30/30. 5 rounds.
5	Core Burnout	3x30-40	High rep crunches. Finish session. Maximum effort.

#	Exercise	Sets x Reps	Notes
1	Goblet Squat	3x15-20	METABOLIC DAY: Higher reps, shorter rest. Fat burning focus.
2	DB Press	3x15-20	Light weight. High reps. Metabolic stress.
3	Cable Row	3x15-20	Seated row. Keep rest short. 60 sec max.
4	HIIT: Continuous Jumps	6x	HIIT BLOCK: 30 sec max jumps / 30 sec rest. 6 rounds. Crushing it.
5	Core HIIT	4x20-25	Leg raises. High reps. Finish with intensity.

#	Exercise	Sets x Reps	Notes
1	Leg Press	4x15-20	Volume day. Sled press. High reps. Pump work.
2	Leg Curl	3x15-20	Lying curl. Hamstrings. Metabolic training.
3	Leg Extension	3x15-20	Quad pump. High volume. Fat loss training.
4	HIIT: Barbell Jumps	5x	Light barbell jump squats. Explosive. 30/30. 5 rounds.
5	Calf Burnout	4x20-30	Standing calf raise. High reps. Complete workout.

Beginner Fat Loss

8 weeks beginner

Beginner people aiming for fat loss and conditioning.

High-energy circuit training combining compound lifts and metabolic conditioning. Includes Quick Mode (superset express) and LISS cardio guidance.

#	Exercise	Sets x Reps	Notes
1	Push-Up	3x12-15	Keep moving.
2	Jump Squat	3x15-20
3	Dumbbell Bent-Over Row	3x12-15
4	Mountain Climbers	3x20
5	Plank with Twist	3x30sec

#	Exercise	Sets x Reps
1	Dumbbell Lunge	3x12-15
2	Incline Dumbbell Press	3x12-15
3	Cable Lat Pulldown	3x12-15
4	Cross Body Crunch	3x20
5	Jump Squat	3x10-15

#	Exercise	Sets x Reps
1	Glute Bridge	3x15-20
2	Push-Up	3x12-15
3	Dumbbell Shoulder Press	3x12-15
4	Hanging Leg Raise	3x15
5	Burpees	3x8-10

#	Exercise	Sets x Reps	Notes
1	Jump Squat	4x15	Max pace.
2	Push-Up	4x15
3	Mountain Climbers	4x20
4	Burpees	4x10
5	Cross Body Crunch	4x20