2 Day Intense Fat Loss & Muscle Tone Workout

This intense 2 day full body workout is designed for decreasing fat and increasing muscle tone. This workout was put to the test, and after 4 weeks subjects lost body fat and gained muscle mass!

Workout Summary

Lose Fat
Full Body
4 weeks
60-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines, Other
Male & Female
download pdfDownload Workout

Workout Description

This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).

The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.

For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.

Day 1
Fat Loss & Tone Workout - Day 1
Exercise Sets Reps
Sandbag Situps 1 50
Oblique Crunches (each side) 1 30
X Lunges holding dumbbells 1 30 each leg
5 Minutes of Cardio (Eliptical or Tredmill)
Exercise Sets Reps
Preacher Curl (machine or free weight) 1 30
Seated Calf Raises 1 30-50
Jumping Lunges 1 30 each leg
5 Minutes of Cardio
Exercise Sets Reps
Shoulder Press Machine 1 30
Tricep Machine 1 30
Seated Leg Curls 1 30
5 Minutes of Cardio
Exercise Sets Reps
Inner Leg Machine 1 30-50
Assisted Pull Ups 1 30
Lunges 1 30
5 Minutes of Cardio
Exercise Sets Reps
Leg Raises 1 30
Jump Rope 1 1.5mins
Smith Machine Pull Ups 1 30
5 Minutes of Cardio
Exercise Sets Reps
Mountain Climbers 1 30
Push Ups on Smith Machine Barbell 1 30
Outer Leg raises on mat 1 30 each leg
Butt Kicks (weighted) 1 50 each leg
Day 2
Fat Loss & Tone Workout - Day 2
Exercise Sets Reps
Knee Raise 1 30
Rope Tricep Push down 1 20-30
Seated Rows 1 20-30
5 Minutes of Cardio
Exercise Sets Reps
Outer Leg Machine 1 30
Leg Press 1 20-30
Standing Calf Raises 1 30
5 Minutes of Cardio
Exercise Sets Reps
Static Crunch 1 1.5mins
Seated Ball Dumbbell Shoulder Press 1 20-30
Leg Extensions 1 20-30
5 Minutes of Cardio
Exercise Sets Reps
Muffin Tops 1 30 each side
Lat Pull Down 1 20-30
Ball Chest Flys 1 20-30
5 Minutes of Cardio
Exercise Sets Reps
Rope Upright Rows 1 20-30
Standing on One Foot Hammer Curls 1 10 each foot
Dumbbell Lat Raises 1 20-30
5 Minutes of Cardio
Exercise Sets Reps
Hyper-Extension 1 30
Plank (Hover) 1 To failure
Fireman Butt Kicks 1 50 per leg

Notes For This Workout:

Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.

  • Jumping Lunges are done without weight.
  • Butt Kicks are done with 10lb ankle weight on each leg.
  • Muffin Tops should be completed with 25lb weight min.
  • IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.

Questions About This Workout:

This workout was submitted to Muscle and Strength by personal trainer Bryan Baker. If you have any further questions about this workout you can leave them in the comments section below!

214 Comments+ Post Comment

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Posted Mon, 10/13/2014 - 22:04

What is a "muffin top" exercise- or what does it look like?

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Posted Thu, 08/14/2014 - 02:54

what is the maximum you suggest to do this excersise is it possible to do 3 days a week

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Posted Sun, 08/10/2014 - 01:50
Anem khan

Hi, I'm very interested in this workout routine. Has anyone seen great results from it yet? If so how long before you really started to see he change. Also is it really made for fit bodies or can people who are over weight benefit from this?

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Posted Thu, 05/22/2014 - 10:13

Hi Steve,

I am a woman, 5'0, 111 lbs and have been struggling to lose 10 pounds in the last 10 years. I never lost weight nor have I gained weight. I want to try this workout but I am clueless about the diet plan that should go with this so I could finally lose those 10 pounds. any thoughts?

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Posted Tue, 01/28/2014 - 07:15

Solid 1.5+hr workout. Workout was great for the first 4 wks, then my body plateaued. Took a break but haven't been able to move past it.

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Posted Mon, 01/27/2014 - 19:53

What is a "Muffin top" exercise please?

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Posted Sat, 01/18/2014 - 02:31

hi , this workout has to be done in two consecutive days or any two days of a week . Also in remaning 4 days can i add strength/muscle building prog. or any other workout ... thank u

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Posted Mon, 01/06/2014 - 07:41
Utkarsh garg

Hello am a guy with weight 80 kgs and hieght 176 cm i need to reduce weight please guide me am been regular with gym for a month now and do cardio and abs for about 50 minutes and then muscle work out am using combat but i feel there is no change in my body mass please suggest..should i stop intake of combat

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Posted Sun, 12/08/2013 - 09:04

can i do a three day split.
Eg. Mon- Chest & Back
Tues-Day1 of this workout
Wed- Legs and Abs
Thurs- Day 2 of this workout
Fri- Shoulders & Arms

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Posted Sat, 12/07/2013 - 11:58

hey i just started the workout and how long you need to do it and what you can eat or drink and how long does it takes to notice if you are losing weight

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Posted Wed, 10/30/2013 - 09:17

Thinking of doing this routine Sunday and Tuesday .
adding Chest Wednesday and Shoulder Friday.

What do you think?

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Posted Wed, 08/21/2013 - 16:21

I am a female and do the machines at the gym 3x's per week. Cardio two, 3x's per week. I want to lose approx.50 pds. Should I be doing the machines 2x's or 3x's per week? How many reps & sets? Also, for cardio, is it best to do 5x's a week to lose this amount of weight? Is it best to do cardio for 30 or 40 minutes? Thanks!

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Posted Mon, 08/19/2013 - 15:26

Was just wondering if anyone has results pics of doing this workout.

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Posted Sun, 07/21/2013 - 01:53


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Posted Thu, 06/27/2013 - 19:15

Excited to try this!! Starting it tomorrow. Finally have a set workout. Now that i have this i just need consistancy.

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Posted Wed, 05/22/2013 - 04:30

How long would day 1 and day 2 routines take respectively? Is it an hour? Please let me know. Thanks

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Posted Thu, 05/16/2013 - 10:59

Day 2 workout
- " Outer Leg machine " what do you guys for that ?

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Posted Thu, 05/16/2013 - 00:43

SOme of these workouts need to have examples... There is to much confusion on what some of these exercises are. THere are many people wanting to do the workout and they have to skip or supplement with something else.. Describe in detail or please put a video up .

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Posted Tue, 05/07/2013 - 16:27


How long do you think the workout is? I have a 1hr lunch break and hope I can fit it in?


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Posted Tue, 03/26/2013 - 11:18


can i do this work-out 4 days a week? does it effect my body more positive then 2 days in a week?

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Posted Sat, 03/16/2013 - 09:43

This work out is insane. I just finished day one and I am completely gassed. I am in the U.S Army and we go on six mile runs and do workouts everyday but after doing this I felt like I wanted to throw-up. The reps are high and you can add as much or as little weight you need to get the max burn. Great work out can wait to do day two.

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Posted Mon, 06/10/2013 - 12:55

@Jordan - totally agree. I work out 7 days a week (mix of strength, long distance running, swimming and biking) and this kicked my butt. I modified it a little with some substitutions on a few exercises but after 1:10 minutes I was exhausted, soaked and ready to vomit.

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Posted Sat, 03/09/2013 - 11:08
durga naresh

hi, im doing one body part a day and followed by cardios does it called toning?

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Posted Wed, 03/06/2013 - 11:37


I have about 45-50 min to workout durring my lunch break. Which I do. Do you know how long this workout is? Can I squeeze it in?


mnsjason's picture
Posted Wed, 03/06/2013 - 17:15

With 25 minutes of cardio spread over the workout, it would be a little difficult to squeeze it in. You'd really have to push the pace during the exercises. I generally wouldn't recommend that, however, as form can really slip when you're trying to rush through a routine. It's a good way to injure yourself. Do what you can with good form!

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Posted Thu, 02/21/2013 - 16:07

I am going to try the "Fat Loss & Tone Workout" and was wondering how long between training days? It is a 2 day routine but don't know if it is best to go one or two days between training days. I know it is recommended to have 2 more cardio days.

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Posted Thu, 01/24/2013 - 08:53

Can I not just do this workout every other day?

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Posted Sat, 01/19/2013 - 12:38

This looks like a fun workout but too many exercises with different names. Sandbag sit-ups? Fireman butt kicks? X-lunge? I could guess, but don't want to miss something. Any ideas? I'm married to a fireman and he doesn't even know what a fireman butt kick is! Any explanation would be great!

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Posted Sat, 12/29/2012 - 07:46

Hi, Im looking to lose over 15kg yet i want to tone my muscle up, i've been active most of my life doing hard training 4 days a week although i stopped about 6 months ago and i losing my body tone and my diet needs help ? what kind of food and how much shall i take ?

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Posted Fri, 12/28/2012 - 09:21

How do u firm the flabby muscle?

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Posted Fri, 12/28/2012 - 07:48

Can I do this work out with a slim wist toner

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Posted Thu, 12/27/2012 - 14:08

hey all,

so i'm a 20 yr old female, excited to begin this workout plan. i find that i enjoy the gym but most of the time am stuck in where to start.
i feel like this plan is a good start.

i just want to make sure that i'll be losing fat not just building muscle.
i am determined to lose these extra pounds; i'm at my heaviest now.
i'm 5'4" & weight about 212lbs. BMI 36.2

any suggestions or advice?

Joey's picture
Posted Thu, 12/27/2012 - 14:45

This routine will be great for helping you maintain as much muscle as possible while losing weight. Weight-loss will be dependent on you diet. You'll want to make sure you're eating in a caloric deficit. Here is a really helpful fat-loss guide:

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Posted Thu, 12/13/2012 - 16:40

I'm a 17 year old who plays sports quite regularly. I currently have a bit of body fat which I am aiming to lose as well as tone and build muscle. What would a good diet plan be to achieve this as well as gym sessions?

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Posted Sun, 11/25/2012 - 23:24
Ben Geiger

Hey this workout seems great! I am a 17 year old boy at 6 ft 1 175 to 180 pounds. I'm looking for a workout that will start to show my muscles more. I also would like to gain more muscle. Is this a good routine for me?

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Posted Mon, 11/19/2012 - 10:02

Is this workout really effective doing it only 2 days a week? Would it produce negative results if I added a day? and how much time do you recommend between workouts?

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Posted Fri, 11/16/2012 - 08:42

Hey how much wight will I lose and how long

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Posted Tue, 10/30/2012 - 14:23

Is it okay to do 2 sets instead of 1 ?

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Posted Fri, 10/12/2012 - 22:47
S. B.

What diet do you recommend when doing this workout?

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Posted Fri, 10/05/2012 - 12:33

Hey steve

I thought the amount of protein that should be consumed every 3 hours depends on the size of the person? Without working out would not eating 30 grams of Protein put fat on my body? Im only 185lbs

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Posted Fri, 09/28/2012 - 03:54

What about how much weight to use when doing these exercises

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Posted Tue, 09/25/2012 - 19:19

i am a former high school football player with a good amount of muscle.
i used to be more tone at about 5'10 205, i am now 3 yrs out of high school with a small amount more muscle and alot more fat. i am now 5'11 and 250 with problems in my midsection mostly. i was thinking this workout would be helpful for me, but i would like to know a diet and wht else i should do during the week with besides this workout. any helpful comments will be appreciated thanks.

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Posted Sun, 09/23/2012 - 18:19

Hi im a 17 year old and i weigh close to 280 lbs and i really want to loose some pounds
But i dont know what workouts i should do please help..... Im about 5.8 ft

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Posted Tue, 09/18/2012 - 17:01

hey Steve,

Iam a soccer player,5ft 11inch last season i was 93 kg due to hamstring injury and groin strains, this year i cut down to 83 kg by running 4 miles a day and ok diet there is 2 more months for the soccer to start so i was planing to start 2 Day Intense Fat Loss & Muscle Tone Workout. I would like to know is this workout show positive results for a soccer player or negative. Would like to know whether this plan can be split as follows -

Day 1 - Workout 1
Day 2 - Cardio
Day 3 - Cardio and Abs
Day 4 - Workout 2
Day 5 - Cardio
Day 6 - Cardio and Abs
Day 7 - play soccer

also i would like to alternates for -

1. X Lunges holding dumbbells
2. Jump Rope
3. Mountain Climbers
4. Butt Kicks (weighted)
5. Muffin Tops
6. Plank (Hover)
7. Fireman Butt Kicks
8. Standing on One Foot Hammer Curls

please reply asap

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Posted Tue, 09/18/2012 - 00:50

Ok, what an amazing workout! I just finished "Insanity" and was ready to move on to a more social workout... the gym! 3 weeks in and i was soooo bored. A friend of mine told me about this website and i came across this routine. I absolutely love it!

Now, comes the questions... Would it have the same intensity if i tweak it into 3 days? Or would it have a negative effect to do it twice, on a 4 days basis? Or should i stick to Monday - Day 1, Tuesday - Cardio, Wednesday - Day 2, Thursday - Cardio? To give you an idea, i had my second child 10 months ago and lost a total of 65lbs (inluding baby weight)since then, now i'm at 150lbs, 5'9 and looking to lose body fat, i dont personaly care about the scale number as long as it doesnt go up.

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Posted Tue, 09/04/2012 - 20:37

Hey Steve I was just reading this work out and it really a great one but is it all right to use the rowing machine for cardio as I am an oarsman my self thanks :)

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Posted Mon, 09/03/2012 - 14:35

This looks like a good workout, but I'm always turned off by articles making ridiculous claims like saying some people gained 8-12 pounds of muscle in four weeks. That is physically impossible, and a site like this should know better.

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Posted Mon, 09/03/2012 - 05:03
Joshua Sullivan

I didn't see the answer to this question yet so I think I'll ask it now. When doing the exercises that need weight what should that weight be? Seventy-five to eighty percent of the max rep or something different?

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Posted Sun, 09/02/2012 - 15:44

Looks like a cool workout, but it's such a turnoff to see ridiculous claims like people gaining 8 to 12 pounds of lean muscle mass in four weeks, which is physically impossible. A site like this should know better.

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Posted Tue, 06/28/2016 - 14:03
Big Beard

Not true, every person is different physically. for example I have lost 93lbs in 2.5 months and I've gained 14lbs of muscle in two weeks. it is definitely possible for some, so I would consider trying the challenge before you cut it down. you sound like the 180lb guy who has tried to gain muscle mass for ages and is a skeptic about any routine with great claims. I am 6'6" 320 lbs with 12% body fat.