The Fat Incinerator: 8 Week Fat Burning Workout

Josh England
Written By: Josh England
February 11th, 2019
Updated: July 13th, 2021
289.2K Reads
Muscular man flexing his biceps and posing in gym.
Incinerate unwanted body fat with this new 8 week workout program. This fat loss workout utilizes tactics to maximize fat loss while preserving muscle.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, EZ Bar, Medicine Ball
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Looking to shed a few pounds before summer, an event, or just to be a healthier you?

Look no further, because we’ve got you covered.

The workout in this article was designed to get you closer to where you want to be in the next 8 weeks.

And while you’ll have to make the commitment to eat healthier, sleep better, and hit each workout on each training day - you’re guaranteed to like the end results.

So, read on to learn a little more about the workout program. If it ends up being something you’d like to try out, we’ll also provide you with some dieting tips to get you pointed in the right direction.

Recommended: Need help losing fat? Take our Free Fat Loss Course

The Fat Incinerator Workout Program

The main goal of the Fat Incinerator is to breed a constant state in which you are burning fat. To do so, you’ll have to build lean muscle if you haven’t established a foundation already. And if you have, the goal then turns to preserve lean muscle mass while you shred.

The workouts below do just that.

The Fat Incinerator follows a push, pull, legs training protocol and in a 3 days on/1 day off fashion. So, this program will be best for those who have flexibility on what days they can make it to the gym.

The rep ranges are mostly moderate so you can use a moderate resistance to help promote muscle growth and muscle preservation.

Rest periods for each workout should be limited to just 45 seconds. This pace will allow just enough time in between sets to recover, while also establishing a quick tempo to promote cardiovascular benefits.

There are also recommended cardio workouts that can be performed immediately after your final set of each workout day. Cardio can be performed at another time of day if it works better with your schedule.

However, if forced to decide between hitting a cardio workout or weight training session due to time constraints - always go with your weight training session during the next 8 weeks.

Day 1: Fat Loss Push Workout

Exercise Sets Reps
Dumbbell Bench Press 4 8-12
Standing Cable Fly 3 12-15
Incline Bench Press 4 6-8
Overhead Press 4 8-12
Lateral Raise 3 12-15
French Press 3 10-12
Skullcrusher 3 12-15
Exercise Ball Crunch 4 20-25
Hanging Leg Raise 4 10-15

*Cardio: 15 Minutes of HIIT performed on cardio equipment of choice. Perform intervals of 20 seconds all-out effort and 10 seconds of rest/recovery.

Day 2: Fat Loss Pull Workout

Exercise Sets Reps
Lat Pull Down 4 10-12
T-Bar Row 4 10-12
One Arm Dumbbell Row 4 10
Close Grip Pull Down 3 12-15
Face Pull 3 15-20
Cable Curl 3 10-12
Hammer Curl 3 12-15
Machine Crunch 3 15-20
Machine Oblique Crunch 3 12-15 Each

*Cardio: Perform 30-45 minutes of low-intensity steady state cardio on cardio equipment of choice. Try to vary cardio equipment selection each time you perform this workout.

Day 3: Fat Loss Leg Workout

Exercise Sets Reps
Squat or Trap Bar Deadlift 5 8-12
Leg Press 4 15
Rear Lunge 3 12-15
Goblet Squat 3 10-12
Leg Curl 3 10-15
Seated Calf Raise 3 20-25
Standing Calf Raise 3 15-20
Plank 3 1 Min
Barbell Rollout 3 8

*Cardio: Jog 1.5 miles either on a treadmill or outdoors at a challenging (but not all-out) pace.

Each week alternate between squatting and deadlifting.

Day 4: Rest

On Day 4, take a rest day from the gym. If you wish, you can perform some form of active recovery such as a low-intensity walk outside or a yoga practice.

On Day 5, you will restart the workout starting with the day 1 push workout. This results in a 3 days on, 1 day off cycle. Some days will require you to make it to the gym 5 days per week, while others will require 6 days per week.

The Fat Incinerator Dieting Tips

Now that we’ve covered the actual workout itself, let’s discuss some dieting tips that will make you most successful with the Fat Incinerator workout.

I’m not going to prescribe a specific form of eating. If you decide to carb cycle, intermittent fast, or go keto, that’s entirely up to you. A lot of programs go this route and in my experience, any diet can work when it comes to fat loss.

Not only that, but diets can be highly individual. Writing a recommended Intermittent Fasting diet for 2,500 calories isn’t going to help the person who works full-time and needs 3,300 calories to lose fat without losing muscle size.

What I would suggest is ensuring you know how many calories you need to eat to maintain your current weight. This can be found by utilizing our bmr calculator.

From there, you’ll want to eat in a deficit to promote fat loss. This can be done by subtracting ~500 calories from your individual needs.

Once you know how many calories you need to promote fat loss, it is then important to consider protein intake. To preserve muscle while in a fat loss stage, it is generally recommended to eat 1g of protein per lb of bodyweight (or goal bodyweight). So, for a 220lb guy trying to lose some fat, they’d want to eat somewhere between 200-220g of protein per day.

The other macronutrients don’t matter as much when it comes to muscle preservation and fat loss. To fuel your workouts, you may want to consider consuming 2.2-2.5g of carbs per lb of bodyweight. And to maximize hormone production, you may want to consider eating 0.4-0.5g of fat per lb of bodyweight.

However, at the end of the day, fat loss and muscle preservation will come down to whether or not you are eating in a deficit and consuming enough lean protein.

When it comes to food selection, I always recommend sticking to whole food sources. This includes lean meats, fish, poultry whole grains, fruits and veggies, nuts and seeds, and low-fat dairy,

For more information on setting up your individual diet, you might find some of these resources helpful:


The Fat Incinerator workout is designed to help you lose fat and maintain muscle mass.

It will work best when paired with a healthful diet that puts you in a slight calorie deficit. Ensuring that you get at minimum 7-9 hours of sleep each night will also go a long way in your final results.

If you have any questions about the program that weren’t addressed in the article, please feel free to leave a comment below.

Posted on: Sun, 08/01/2021 - 20:02

Could the workouts be done in a circuit fashion or is it best to finish all sets of an exercise before moving on to the next exercise?

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Posted on: Wed, 08/04/2021 - 14:34

Kristal -

Complete all sets of an exercise before moving on to the next exercise.

Posted on: Thu, 07/29/2021 - 21:34

Hi Josh,
Can you please suggest how long is the rest time during each set and exercise.

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Posted on: Wed, 08/04/2021 - 14:35

Hey Jeff -

Rest time should be kept around 45 seconds.

Matthew Fitzgerald
Posted on: Fri, 07/23/2021 - 19:15

Hey there just wondering if can preform hitt 3 times instead of jogging and steady state

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Posted on: Mon, 07/26/2021 - 12:30

Hey Matthew - yes you can.

Posted on: Sun, 07/18/2021 - 13:34

Can I use heavy bag punching for the cardio recommendations?
I would still go with your time guidelines.
Hitting the bag for the exact amount of time you suggest per each different cardio session.
Thanks for response!

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Posted on: Mon, 07/19/2021 - 10:07

Hey Jerry - yes you can.

Kalpesh Patel
Posted on: Mon, 10/12/2020 - 07:19

Hi Josh,
I only have a lot of belly fat so to reduce, have I to do full body workout or I just do abdominal exercises ?

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Posted on: Mon, 10/12/2020 - 12:06

Hey Kalpesh - you can't spot reduce fat so abdominal exercises won't just target abdominal fat. Full body workouts as well as a solid diet will help you lose weight.

Ryan Cherry
Posted on: Thu, 06/04/2020 - 11:27

I’ve always wondered with a 3 on 1 off, does it matter that some weeks you might do less volume of one muscle group because the rotation makes it 5 days?

Paresh Lodha
Posted on: Mon, 07/22/2019 - 13:53

Thanks Josh! In 5 weeks I have lost 5 KGs and gained 1 KG of muscle with this aim is to lose at least 8 KGs more weight and gain maximum possible muscle along the way.
Can you suggest if I should also try any shredded muscle bodybuilding program after 8 weeks?

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Posted on: Mon, 07/29/2019 - 14:04

Hi Paresh,

Sure! We've got plenty of awesome shredding plans you could do after this workout and they can be found here:

Paresh Lodha
Posted on: Tue, 07/30/2019 - 13:33

Thank you Josh!
It's my dream to be able to see my abs. I'm an eggetarian, can you also recommend some tips from diet and workout perspective?
I have reduced my sugar intake to almost zero..

Surya Narayanan
Posted on: Mon, 07/01/2019 - 02:31

Hello Josh,

Brilliant regime, and I am starting this immediately. One quick doubt. My gym is closed on Sundays. Would it work all the same if I took the rest day at the end of 6 days? Or is it a compulsion to take the 3-1-3 format?

Thanks in advance

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Posted on: Mon, 07/01/2019 - 14:07

Hi Surya,

You could make your rest day specifically Sunday. That's not an issue.

Posted on: Thu, 05/30/2019 - 11:29

Hey Josh,
I 've just completed the "Body Fat Blaster" routine and I found it great! Ι 've checked thorough all the rest programs, targeting to reduce my body fat percentage and look more muscular. Also I want to maintain and gain more power (if its possible during a diet period). I 'm in a dilemma of choosing between this routine and the "Adonis Creed inspired workout". Could you help me with a tip?

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Posted on: Fri, 05/31/2019 - 16:48

Hi George,

Wow! Congrats on finishing the Body Fat Blaster! I'd recommend giving this one a shot before moving on to the Adonis program.

Ayushman Pandita
Posted on: Thu, 05/09/2019 - 09:27

I am a skinny-fat person and want to burn away my fat first before gaining muscle. Would you recommend me to begin with this workout plan?

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Posted on: Thu, 05/09/2019 - 09:33

Hi Ayushman,

If you're completely new to the gym, I'd recommend one of these workouts:

Patrick M Brennan
Posted on: Wed, 03/27/2019 - 10:42

Hi Josh,

For day 3, The details here on the webpage are different than the details on the pdf. Can you confirm which is the workout? Thank you.

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Posted on: Wed, 03/27/2019 - 16:36

Hi Patrick,

Oh wow. Good catch. The website is correct. I will get the PDF sorted out. Thank you for bringing that to my attention!

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Posted on: Thu, 03/28/2019 - 11:27

Hi Patrick,

The PDF has been corrected. Thanks again!

Posted on: Sun, 03/31/2019 - 11:39

Thanks, Josh! Great workout

Nicole Andriani
Posted on: Mon, 03/18/2019 - 13:36


Can I superset some of the exercises?

Thank you

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Posted on: Tue, 03/19/2019 - 10:53

Hi Nicole,

Sure, you can do that.

Abelardo Ariel ...
Posted on: Mon, 03/18/2019 - 13:35

How about changing some of the exercises???

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Posted on: Tue, 03/19/2019 - 10:53

Hi Abelardo,

Feel free to change the program in any way that best fits your individual needs!

Posted on: Fri, 03/08/2019 - 13:24


Is this workout good for females as well ? I am looking for fat loss program. I want to loose fat% but not weight. I have been working intense so this workout looks great to me. Also what should be the macros for females if doing this workout. Thanks.

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Posted on: Mon, 03/11/2019 - 09:25
Posted on: Wed, 03/27/2019 - 17:11

Thanks. I started this workout and used the same bmr calculator for calorie count but after 3-4 days I starve for carbs. Is it fine if I use the 4th day(rest) as High Carb day ? If yes, how much carbs should I take during workout and on rest day ?

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Posted on: Thu, 03/28/2019 - 08:44

Hi Emma,

Personally, I keep my carb intake high year round. It's helpful in terms of keeping energy levels relatively high. I'd maybe consider alternating your macros to include more carbs - you might find it benefits your consistency and results long-term.

That article on perfect macros should be a lot of help in aiding you to determine the right amount of carbs you should be consuming.

Posted on: Thu, 03/07/2019 - 12:30

This is a challenging workout plan for me. But I think it will have good results. I tried to do cardio after legs but my legs were shot. Can I do cardio before the leg workout?

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Posted on: Fri, 03/08/2019 - 09:43

Hi Mike,

I wouldn't recommend performing it before the workout. Perhaps, if you can, perform the cardio session in the morning and weight training session in the evening. That'd be a better solution as you don't want to be gassed during weight training.

Hope this helps!

Posted on: Sun, 03/03/2019 - 18:37

I’m new to excerise

This says 8 weeks.
I still want to lose weight after 8 weeks. How important is it to change to a new workout after doing this one for 8 weeks?? Thank you

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Posted on: Mon, 03/04/2019 - 10:52

Hi Ryan,

You can continue the program for however long you are enjoying it and seeing changes. No need to stop at 8 weeks. But, if you decide to, any of these programs will be solid to move onto:

Posted on: Wed, 02/27/2019 - 22:02

My question regarding the 8 week Fat Burning Workout is choosing the correct starting weight. I’m totally confused about what I should start off with. Should I start a Heavy Weight that I can do successfully and then lower the weight down to complete a set of 12 reps. I apologize if it’s a dumb question or if I’m not clear about what I’m asking. Perhaps you can help?

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Posted on: Thu, 02/28/2019 - 09:08

Hi Robert,

Pick a weight you think you can use for the prescribed reps. If too heavy, move down. If too light, move up. You should finish each set feeling as though you have 1-2 reps left in the tank. A good rule of thumb is 75-85% of your working max for the prescribed rep ranges.

Posted on: Sat, 02/23/2019 - 16:41

Due to schedule restraints, can I do cardio in the morning while I am fasted and the weight training in the afternoon?

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Posted on: Mon, 02/25/2019 - 09:18

Hi Vikk,

Yes - absolutely!

Posted on: Thu, 02/21/2019 - 09:30

I do not see much concentration on Abs workout. Can we add more or not really necessary?

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Posted on: Fri, 02/22/2019 - 12:27

Hi Mohanad,

You're more than welcome to add abs into this program if you feel it is necessary. A single exercise for 3-5 sets each training day ought to do the trick.

Hope this helps!

Tom Berglewicz
Posted on: Mon, 02/18/2019 - 11:21

I was just wondering why you wouldn't do the legs on day 2, breaking up the upper body workout..

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Posted on: Mon, 02/18/2019 - 12:11

Hi Tom,

You certainly can. I've written plenty of workouts that follow that workout order and honestly prefer it most of the time.

Posted on: Fri, 02/15/2019 - 21:22

So after your rest day (day 4) you start day 1 again and repeat the same thing for the next 3 days?

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Posted on: Mon, 02/18/2019 - 08:33

Hi Jorge,

Yep! That is correct. 3 days on, 1 day off.

Hope this helps!

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