Fat Loss Workouts

Take your fat loss goals to the next level with our huge database of free fat-burning workouts designed for men and women. If you need somewhere to start, check out our 12 Week Fat Destroyer Workout Program. For more fat loss training tips and expert guides, you'll want to head over to our fat loss articles.

All Fat Loss Workouts

Get Diced: 12 Week Fat Loss Workout Routine
Get absolutely diced with this 12 week fat loss workout routine where the number of sets and reps you perform are determined by the roll of the dice.
128.3K Reads 33 Comments
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!
1.2M Reads 214 Comments
The Cardio-Free Fat Burning Workout Program
Want to get shredded but hate tedious cardio? Ditch it and do this program instead! It utilizes several strategies to burn fat far away from the cardio deck!
158.3K Reads 15 Comments
Chadwick Boseman Inspired Workout: Train Like Black Panther
Work out like Chadwick Boseman with this Black Panther Inspired Workout Program. This workout program combines strength, combat, and flexibility training.
186.3K Reads 14 Comments
Full Body Kettlebell at Home (or Anywhere) Circuit Workout
Get out of the gym and into the great outdoors this spring/summer with this full body kettlebell circuit workout you can perform anywhere! Check it out!
102.1K Reads 11 Comments
The Body Fat Beat Down: 10 Week Fat Loss Workout Routine
Shed any unwanted body fat with a practical 4 day workout routine, practical fat loss nutrition recommendations, and practical lifestyle recommendations.
125.2K Reads 10 Comments
The Bear Barbell Complex Intense Circuit
The Bear Complex is an intense barbell complex circuit that can be used several times per week to help build strength and conditioning.
348.4K Reads 41 Comments
4 Day Shred Cycle Fat Loss Workout
Train insane 4 days a week. Combine your resistance training sessions with short bursts of cardio to maximize fat loss while maintaining existing muscle mass.
385.4K Reads 20 Comments
Cut Like Cutler Trainer - Cycle 1
Follow the workout logs for Cycle 1 of the Cut Like Cutler trainer. Week 1 is Heavy training and Week 2 is more Moderate.
228.6K Reads 17 Comments
Get Shredded For The New Year: 21-Day Fat Loss Workout
If your physique isn't where you want it to be, start your New Year off right with this intense 21-day fat loss workout from Coach Dustin Myers.
274K Reads 16 Comments
3 Day Total Body Sculpting Circuit Workout Routine
Sculpt your entire body in 3 workouts per week. This workout program utilizes full body circuits to keep constant tension on your muscles during the workout.
73.2K Reads 10 Comments
Charles Glass's "Beginners' Essentials" Bodybuilding Workout
Charles Glass is an iron legend and his coaching style is coveted by some of the greatest in the business. This workout is inspired by his coaching style.
106K Reads 14 Comments
Density Training v2.0: Get Stronger And Leaner
Get your body stronger and leaner with this two template updated version of the extremely popular Density Giant Set Training workout system.
405K Reads 91 Comments
40 Minute Blast - Abs, Cardio And Weights
A cardio, weights and abs workout perfect for those days when you need to do something fun at the gym. Simply grab a heavy and light set of dumbbells and go!
486.9K Reads 31 Comments
6 Week Weights and Cardio Superset Workout
Kick off your summer shredding with a quick and intense program. This 6 week fat loss workout supersets resistance training with cardio for maximum workout intensity.
38K Reads 2 Comments
Dumbbell & Bodyweight Calorie Burning HIIT Workout
Torch through calories with this partner-based cardio workout. A series of 12 exercises are performed in a back and forth manner, adding reps with each set.
255.5K Reads 6 Comments
The Express Workout Program: Quick Workouts for Quick Results
If life responsibilities are holding you back from spending hours in the gym daily, cut back on the amount of times you go and bump up the intensity!
67.1K Reads 2 Comments
Summer Countdown Workout: Burn Fat & Build A Bikini Booty
The time to sculpt your summer body is now! Get lean, healthy, and strong with Jen Jewell's Summer Countdown Workout that combines strength training with cardio bursts for maximum fat loss.
237.7K Reads 20 Comments
50 Rep Fat Loss HIIT And Kettlebell Workout
Blast fat using only a kettlebell, bodyweight exercises and some HIIT treadmill sprinting. Exercises move along in a taxing 10 to 50 rep progression pattern.
167.3K Reads 16 Comments
Fit muscular man working out with dumbbells
No kettlebell? No problem! This no-nonsense, high intensity, fat burning workout requires only a set a dumbbells (and true grit)!
215.8K Reads 23 Comments
Get Ripped With Supersets & Giant Sets
This 4 day workout program from bodybuilder Brad Borland utilizes supersets, giant sets and restricted rest to shred fat. Sample 2100 calorie per day eating plan is included.
234.5K Reads 24 Comments
Athletic Man Doing Plyometric Push Up
If you want to achieve great results, you have to make great commitments. Sculpt the body you want and improve endurance with this 12 week full body HIIT workout and nutrition strategy!
66.4K Reads 16 Comments
Men doing lunges with kettlebells and dumbbells.
In just 45 minutes you can burn fat fast with this limited-equipment, full-body workout. This plan can be done at home with just a pair of dumbbells and your bodyweight.
68.3K Reads 11 Comments
Train Like a Superhero: 8 Week Full Body Workout
Become a superhero! This 8 week full body workout routine trains several different necessary skill sets one may need while fighting crime.
64.1K Reads 3 Comments
Blonde woman wearing leggings and sports bra doing kettlebell swings inside a gym.
Grab a kettlebell and smash through this 4-week workout program designed to help you shed excess weight and improve your endurance regardless of your experience.
20.5K Reads 0 Comments
Spring Shred Starter Workout: Full Body Workouts + Cardio
Get your spring shred started the right way with this 8 week fat loss workout routine. The program includes progressive cardio and full-body workouts.
41K Reads 15 Comments
12 Week Boot Camp Workout
So boot camp is only a short time away, and you need to get in shape. This 12 week program will help turn you into a physically fit, running, push up and sit up machine.
125.5K Reads 8 Comments
Core, Strength And Fat Burn Workout
Potent, powerful and anything but boring. This hardcore fat burning, strength and core building workout will leave you looking and feeling great.
956.2K Reads 145 Comments
Woman in red shorts and black sports bra doing sumo squats.
Don't let closed gyms and quarantine hold you back from reaching your goals. These 5 at-home workouts will keep you on track, all with minimal to no equipment.
25.8K Reads 2 Comments
The Daisy Ridley Last Jedi Inspired Workout Program
This Daisy Ridley Last Jedi Workout Program was designed based on Daisy's training videos to help people of this galaxy reach their greatest potential.
69.1K Reads 0 Comments
Livin' Lean: 8 Week Kick-Starter Fat Loss Workout
Learn the correct nutritional and lifestyle habits you need to implement to lose body fat, then pair them with this 8 week workout and start "Livin' Lean"!
103.8K Reads 8 Comments
20 Minute At Home Full Body Workout Program
In need of a fast paced, quick, full body workout that you can do in the comfort of your own home - all in under 20 mins? Then check out this program!
149K Reads 0 Comments
Build Your Own Cross Training Daily Workouts
Here is a fun way to come up with your daily cross training workouts. This random generation system has the potential to create up to 100,000 unique workout variations.
203.5K Reads 13 Comments
Get Ripped in 8 Weeks! HIET Fat Loss Workout & Nutrition Program
Step your game up and get shredded for summer with this 8 week workout! Combine HIET and HIIT to accelerate your results and get shredded for the beach!
177.5K Reads 15 Comments
Swolverine athletes doing kettlebell goblet squats in CrossFit-style gym.
This full-body kettlebell workout incorporates functional strength and conditioning exercises to exponentially burn more body fat and increase your strength.
18.6K Reads 0 Comments
15 Min Burner: 4 Day Fat Loss Workout Program
Short on time but still want to look absolutely shredded? The 15 Min Burner uses circuits and barbell complexes to get you in and out of the gym fast!
70.6K Reads 2 Comments
Contest Prep Workout: Preparing for Your First Bodybuilding Show
A lot goes into preparing for your first bodybuilding show. Let us make the training aspect easier for you with this 3 week alternating contest prep workout.
58.9K Reads 4 Comments
Cut Like Cutler Trainer - Cycle 4
Follow the workout logs for Cycle 4 of the Cut Like Cutler trainer. Week 7 is Heavy training and Week 8 is more Moderate.
34K Reads 0 Comments
Three 30 Minute Fat Burning Weekly Workouts
Burn fat in just three 30 minute workouts a week! Don't think it's possible? Check out this density based full body workout program & start seeing results!
102.9K Reads 10 Comments
Strong man lifting barbell overhead at gym
The following 5 cross-training daily workout routines contain a variety of exercises aimed at improving your overall conditioning.
285.5K Reads 17 Comments
5 Fat Loss Workouts From MusclePharm
Cory Gregory from MusclePharm presents five unique and incredibly effective fat burning workout variations. Get off the treadmill and start burning more calories.
109.3K Reads 2 Comments
Cut Like Cutler Trainer - Cycle 2
Follow the workout logs for Cycle 2 of the Cut Like Cutler trainer. Week 3 is Heavy training and Week 4 is more Moderate.
66.9K Reads 0 Comments
Fight to be Fit Training Program
This full body workout incorporates some fighting style cardio with a high volume weight training routine to help you fight for your fitness.
28.8K Reads 0 Comments
Cut Like Cutler Trainer - Cycle 5
Follow the workout logs for Cycle 5 of the Cut Like Cutler trainer. Week 9 is Heavy training and Week 10 is more Moderate.
31.5K Reads 0 Comments
Cut Like Cutler Trainer - Cycle 6
Follow the workout logs for Cycle 6 of the Cut Like Cutler trainer. Week 11 is Heavy training and Week 12 is more Moderate.
42.2K Reads 3 Comments
Coach Myers's 30 Day New Year's Shred
Accomplish all of your New Year's goals with this 30 day shred from Coach Myers composed of heavy lifting to build muscle and HIIT to spark fat loss!
61.8K Reads 4 Comments
Beat the Crowd: 4 Day Workout You Can Do in a Crowded Gym
Frustrated by not getting in the solid workouts you expect due to an overly crowded gym? Superset your way through it and get shredded with this workout!
42.2K Reads 0 Comments
Shirtless muscular man in red shorts doing bicep curls.
Rethink your cardio-only fat loss mindset with these three fat burning workouts. Send your metabolism into overdrive and become a fat-destroying machine.
36.1K Reads 1 Comment
Cut Like Cutler Trainer - Cycle 3
Follow the workout logs for Cycle 3 of the Cut Like Cutler trainer. Week 5 is Heavy training and Week 6 is more Moderate.
44.1K Reads 3 Comments

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