Lose FatIntermediate
Fat Loss Accelerator
Strength plus conditioning, five days a week
- 4 weeks
- Length
- 5 days
- Per week
- 40 min
- Per session
- 23
- Total sessions
About this program
Strength work is kept in deliberately — training hard preserves muscle while you are in a deficit, which is what keeps the weight you lose from coming back as fat. Conditioning sits on separate days so neither quality suffers.
What you get
- Three strength sessions and two conditioning sessions each week
- HIIT placed away from lower-body strength days so legs stay fresh
- A deload in week four to let accumulated fatigue clear
- Guidance on the nutrition side, which does most of the work
How to run it
- Fat loss is driven by your calorie intake — this programme protects muscle while that happens.
- Do not add extra cardio on rest days in weeks one to three; recovery is part of the plan.
- If sessions start feeling flat, take the deload early rather than pushing through.
Equipment needed
DumbbellsKettlebellJump RopeYoga Mat
The schedule
Tick each session as you finish it. Open a week to see its days.
Medical disclaimer: This program is general fitness education, not personalised medical or coaching advice. Stop if you feel pain, and consult a qualified professional before starting if you have an injury or health condition.