Weight Loss

Free ‘Fat Burning’ Training Plan

fat burning exercise
“Fat Burning” Exercise

Below is a video outlining the program for you to follow. I decided to write this short blog to accompany the video to  make the whole thing clearer for you. Let me just clarify a few things first.

In order to burn body fat you MUST be in an energy deficit, here’s an older blog which explains exactly how to do this effectively. CLICK HERE

There is no such thing as a fat burning exercise, but certain kinds of exercise make it both easier to lose body fat and maintain a healthier/better looking body composition. Resistance training will help to maintain lean mass and, if you are new to training or haven’t trained consistently for a while, even build a little muscle.

Don’t worry ladies, lifting weights doesn’t make you bulky, being fat makes you bulky. Lifting weights does make you stronger, more metabolically efficient and will help give you curves in all the right places, rather than in all the wrong places.

Blokes, lifting weights will increase testosterone and growth hormone production which are pretty important if you want to be a proper manly man, the kind that your lady (even if she doesn’t admit it) fantasises over.

So without further ado let’s get into it.

The Workouts


  • Squats 4×6 @8
  • Romanian Deadlift 3×10 @8
  • Hamstring Curls 3×10 @8
  • Lunges 3×8 @8
  • Hip Thrusts 3×12 @7
  • Box Jump 4×6 @9

Push/Pull 1

  • Bench Press 4×6 @8
  • Dumbbell Fly 3×8 @8
  • Seated Row 3×8 @8
  • Face pull 2×15 @7
  • Lateral Raises 3×8 @7
  • Bicep Curls 4×10 @8

Push/Pull 2

  • OH Press 4×6 @8
  • Bent Over Row 4×6 @8
  • Dumbbell Chest Press/Fly 3×8 @7 (superset) 
  • Reverse Fly 2×10 @7
  • Triceps Press 3×10 @8
  • Chin Ups to failure
Insert the workouts into this template. Feel free to alter days to suit your schedule.

The video explains more so watch that now and then let me know how you got on about 8-weeks from now (you might want to wait until February once all the Gym noobs have given up on their new year resolution). Remember if you want more bespoke training or nutrition hit me up for some online coaching and don’t forget to follow TM Fitness on Instagram, Facebook and YouTube.

Coach Troy

1 thought on “Free ‘Fat Burning’ Training Plan”

  1. Thank you very much! .. In what you show me
    I’m going to combine it with what I’m doing (link) to improve my results.
    I wait your answer thank you!!!


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