Sculpt your body and boost your metabolism

Best lean & burn fat workouts

Lean & burn fat workouts combine strength training, high-intensity cardio, and metabolic conditioning to help you lose fat and preserve lean muscle. These sessions are designed to keep your heart rate elevated while challenging your entire body with efficient, calorie-torching routines. Whether your goal is fat loss, definition, or maintaining a lean physique, this training style gets you there faster: without spending hours in the gym.

Workout

Workout 1 Lean & burn fat (Full body)

Train for body composition, energy and confidence

The benefits of lean & burn fat workouts

This training approach boosts your metabolism, increases post-workout calorie burn (EPOC), and helps maintain muscle mass while shedding fat. You’ll build strength, improve cardiovascular health, and gain better body control: all while reducing body fat and increasing definition. These workouts also improve endurance and mental toughness, giving you both physical and aesthetic results.

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Workout

Workout 2 Lean & Burn fat (Upper/lower power circuit)

Cat Cow Stretch

Warming-up

1 8 reps

2 8 reps

Rest: 20 sec between sets

Bodyweight Squat

Warming-up

1 10 reps

2 10 reps

Rest: 30 sec between sets

Dumbbell Step Up

Rest: 15 sec before going next exercise

Push Up

Rest: 15 sec before going next exercise

Forward Lunge

Rest: 15 sec before going next exercise

Jump Squat

Rest: 15 sec before going next exercise

Renegade Row

Rest: 90 seconds (between starting next round)

Workout

Workout 3 Lean & burn fat (Bodyweight HIIT blast)

Marching On Spot

Warming-up

1 45 sec

2 45 sec

Rest: 15 sec between sets

Bodyweight Squat

Warming-up

1 8 reps

2 8 reps

Rest: 30 sec between sets

Jump Squat

1 20 seconds work / 10 seconds rest

2 20 seconds work / 10 seconds rest

3 20 seconds work / 10 seconds rest

4 20 seconds work / 10 seconds rest

5 20 seconds work / 10 seconds rest

6 20 seconds work / 10 seconds rest

7 20 seconds work / 10 seconds rest

8 20 seconds work / 10 seconds rest

Rest: 60 sec between circuits

Push Up

1 20 seconds work / 10 seconds rest

2 20 seconds work / 10 seconds rest

3 20 seconds work / 10 seconds rest

4 20 seconds work / 10 seconds rest

5 20 seconds work / 10 seconds rest

6 20 seconds work / 10 seconds rest

7 20 seconds work / 10 seconds rest

8 20 seconds work / 10 seconds rest

Rest: 60 sec between circuits

Burpee

1 20 seconds work / 10 seconds rest

2 20 seconds work / 10 seconds rest

3 20 seconds work / 10 seconds rest

4 20 seconds work / 10 seconds rest

5 20 seconds work / 10 seconds rest

6 20 seconds work / 10 seconds rest

7 20 seconds work / 10 seconds rest

8 20 seconds work / 10 seconds rest

Rest: 60 sec between circuits

Mountain Climber

1 20 seconds work / 10 seconds rest

2 20 seconds work / 10 seconds rest

3 20 seconds work / 10 seconds rest

4 20 seconds work / 10 seconds rest

5 20 seconds work / 10 seconds rest

6 20 seconds work / 10 seconds rest

7 20 seconds work / 10 seconds rest

8 20 seconds work / 10 seconds rest

Rest: 60 sec between circuits

Frequently asked questions: best Lean & Fat workouts

What should I eat to support these workouts?

Focus on lean proteins, healthy fats, and complex carbs. Prioritize whole foods, stay hydrated, and ensure you’re in a slight calorie deficit if your goal is fat loss. Protein is especially important to maintain muscle mass while cutting.

How often should I do lean & burn workouts?

3–5 times per week is effective, depending on your recovery and training intensity. Combine these sessions with rest days or low-intensity movement like walking or yoga to support recovery and fat loss.

Do I need to do long cardio sessions to lose fat?

Not necessarily. Short, intense workouts (like HIIT or circuits) are highly effective for fat loss and more time-efficient. Steady-state cardio can still support overall calorie burn and recovery, but it’s not mandatory.

Can I build muscle while burning fat?

Yes, especially if you’re new to training or returning after a break. With the right balance of resistance training, nutrition, and recovery, you can lose fat and gain muscle simultaneously—this is often called body recomposition.

What types of workouts are best for burning fat and staying lean?

High-Intensity Interval Training (HIIT), circuit training, strength training with short rest periods, and cardio-based conditioning (like sled pushes or rowing) are ideal. These workouts combine resistance and cardio for maximum fat burn and lean muscle retention.

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