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Built for fat loss and total-body conditioning

Fat, Burn & Lean (4x/week) routine

This routine combines strength training and high-intensity conditioning for efficient fat burning power to transform your physique. Built around compound movements that burn calories while building lean muscle, this program maximizes your metabolic output during and after every session. Combining functional lifts with metabolic circuits shows laser focus on creating muscle mass while shredding fat through intelligent programming.

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Workout Summary

Main goal Fat loss, conditioning
Workout type Strength + HIIT
Training level Beginner to intermediate
Program duration Ongoing
Days per week 4 (Monday, Tuesday, Thursday, Saturday)
Time per workout 35–50 minutes
Equipment required Dumbbells, bodyweight, cables (machines optional)
Target gender Fat & muscle

Strength and metabolic programming

A simple and effective training split

This plan combines strength training focusing on compound movements with high-intensity circuits that torch calories. Sessions alternate between strength-focused days that maintain muscle mass and metabolic circuits that accelerate fat loss. This approach keeps your heart rate high and recovers emphasized calories to help you burn body fat while building functional strength.

High output in short bursts

HIIT for efficient fat burning

The HIIT days are short but intense calorie burning. These sessions maximize the afterburn effect (EPOC) for enhanced metabolism that continues working long after your workout is over. With circuits combining strength and cardio elements, these sessions are time-efficient and deliver maximum fat burning results.

Strength + Metabolic

Cat Cow Stretch
Back exercises

Cat Cow Stretch

Warming-up
1 8 reps
2 8 reps
Rest: 30 sec between sets
Bodyweight Squat
Glute exercises

Bodyweight Squat

Warming-up
1 8 reps
2 8 reps
Rest: 30 sec between sets
Dumbbell Goblet Squat
Leg exercises

Dumbbell Goblet Squat

1 12-15
2 12-15
3 12-15
4 12-15
Rest: 60 sec between sets
Dumbbell Chest Press
Chest exercises

Dumbbell Chest Press

1 10-12
2 10-12
3 10-12
4 10-12
Rest: 60 sec between sets
Bent Over Dumbbell Row
Back exercises

Bent Over Dumbbell Row

1 10-12
2 10-12
3 10-12
4 10-12
Rest: 60 sec between sets
Dumbbell Romanian Deadlift
Glute exercises

Dumbbell Romanian Deadlift

1 12-15
2 12-15
3 12-15
Rest: 45 sec between sets
Push Up
Chest exercises

Push Up

1 8-12
2 8-12
3 8-12
Rest: 45 sec between sets
Bicycle Crunch
Ab exercises

Bicycle Crunch

1 15-20
2 15-20
3 15-20
Rest: 45 sec between sets

HIIT Circuit

Low Lunge Twist
Glute exercises

Low Lunge Twist

Warming-up
1 6 (each side)
2 6 (each side)
Rest: 30 sec between sets
Bird Dog
Glute exercises

Bird Dog

Warming-up
1 6 (each side)
2 6 (each side)
Rest: 30 sec between sets
Kettlebell Swing
Glute exercises

Kettlebell Swing

1 30 sec work
2 30 sec work
3 30 sec work
4 30 sec work
Rest: 30 sec between sets
Burpee
Ab exercises

Burpee

1 30 sec work
2 30 sec work
3 30 sec work
4 30 sec work
Rest: 30 sec between sets
Dumbbell Thruster
Leg exercises

Dumbbell Thruster

1 30 sec work
2 30 sec work
3 30 sec work
4 30 sec work
Rest: 30 sec between sets
Bodyweight Squat
Glute exercises

Bodyweight Squat

1 30 sec work
2 30 sec work
3 30 sec work
4 30 sec work
Rest: 30 sec between sets
Jump Rope
Leg exercises

Jump Rope

1 30 sec work
2 30 sec work
3 30 sec work
4 30 sec work
Rest: 30 sec between sets
Assault Bike Run

Assault Bike Run

1 45 sec work
2 45 sec work
3 45 sec work
Rest: 45 sec between sets

Strength Circuit

Cat Cow Stretch
Back exercises

Cat Cow Stretch

Warming-up
1 8 reps
2 8 reps
Rest: 30 sec between sets
Kneeling Back Rotation Stretch
Back exercises

Kneeling Back Rotation Stretch

Warming-up
1 6 (each side)
2 6 (each side)
Rest: 30 sec between sets
Dumbbell Deadlift
Glute exercises

Dumbbell Deadlift

1 10-12
2 10-12
3 10-12
4 10-12
Rest: 60 sec between sets
Seated Dumbell Shoulder Press
Shoulder exercises

Seated Dumbell Shoulder Press

1 10-12
2 10-12
3 10-12
4 10-12
Rest: 60 sec between sets
Two-Arm Kettebell Row
Back exercises

Two-Arm Kettebell Row

1 12-15
2 12-15
3 12-15
4 12-15
Rest: 60 sec between sets
Bulgarian Split Squat
Glute exercises

Bulgarian Split Squat

1 10 (each leg)
2 10 (each leg)
3 10 (each leg)
Rest: 60 sec between sets
Dumbbell Lateral Raise
Shoulder exercises

Dumbbell Lateral Raise

1 12-15
2 12-15
3 12-15
Rest: 45 sec between sets
Kettlebell Russian Twist
Ab exercises

Kettlebell Russian Twist

1 20-30
2 20-30
3 20-30
Rest: 45 sec between sets

Metabolic Finisher

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Frequently asked questions about the Fat, Burn & Lean (4x/week) routine

Is this good for beginners?

Absolutely. The exercises are beginner-friendly, and the shorter duration makes it less intimidating. Just focus on form and scale intensity to your level.

Can I combine this with running or cycling?

Yes, just be careful with fatigue. Use your cardio sessions as light recovery or swap a HIIT day with a long run if that suits your goals better.

Will I lose muscle on this plan?

No—strength training is included specifically to preserve lean muscle while cutting fat. Just make sure to eat enough protein and sleep well.

What if I can only train 3 times a week?

That’s okay—rotate the days so you complete 1 strength day and 2 HIIT days (or vice versa). You’ll still benefit, though results may come slower.

Can I do this routine at home?

Yes, most of the exercises can be done with minimal equipment like dumbbells or kettlebells. If you don’t have a barbell, swap for bodyweight or dumbbell variations.