8-Week Fat Loss & Conditioning Plan

John Doe

Creator

This 8-week program is designed to burn fat, build endurance, and improve overall conditioning. It combines strength training, HIIT, and functional movements to maximize calorie burn while preserving lean muscle mass. Expect improved cardiovascular fitness, fat loss, and enhanced muscle definition by the end of the program.

Body Type:

Athletic Build, Endomorph, Pear-Shaped

Athletic Goals:

Flexibility, Muscle Gain, Sport-Specific

Fitness Level:

Beginner

Equipment Needed:

Full Gym Access, Home Equipment

Dietary Preferences:

Balanced Diet, Carnivore, Vegan

Time Commitment:

60+ minutes

Instructions

Daily Workout Schedule & Video Instructions

Monday: Full-Body Strength & Conditioning
- Deadlifts – 4×10
- Kettlebell Swings – 3×15
- Dumbbell Thrusters – 3×12
- HIIT Finisher: 5 rounds (Burpees, Jump Rope, Rowing Machine)
Tuesday: Cardio & Core
- Sprint Intervals: 30 sec sprint / 1 min walk x 10 rounds
- Hanging Leg Raises – 3×12
- Russian Twists – 3×15 per side
- Plank Variations – 3×30 sec each
Wednesday: Strength (Upper Body Focus)
- Pull-Ups – 4xMax
- Dumbbell Shoulder Press – 3×12
- Bent-Over Rows – 3×12
- Core Finisher: Medicine Ball Slams, Hanging Knee Tucks
Thursday: Functional Conditioning
- Box Jumps – 3×12
- Battle Ropes – 3×30 sec
- Sled Push – 3 rounds
- Farmer’s Walk – 3×30 sec
Friday: Strength (Lower Body Focus)
- Squats – 4×12
- Bulgarian Split Squats – 3×10 per leg
- Romanian Deadlifts – 3×12
- Calf Raises – 3×20
Saturday: High-Intensity Circuit Training
- Kettlebell Snatch – 3×12
- Wall Balls – 3×15
- Rowing Machine – 3x250m sprints
- Jump Rope – 3×1 min
Sunday: Rest & Recovery (Yoga or Light Cardio)

meal plan

Caloric Target: Moderate calorie deficit to promote fat loss while maintaining energy levels.

Breakfast Options

Scrambled Eggs & Avocado Toast.
Greek Yogurt with Berries & Chia Seeds.

Lunch Options

Grilled Chicken Salad with Mixed Greens & Olive Oil Dressing.
Quinoa & Black Bean Bowl with Roasted Veggies.

Dinner Options

Baked Salmon with Steamed Asparagus.
Turkey & Sweet Potato Stir-Fry.

Snack Options

Protein Shake with Almond Butter.
Apple with Peanut Butter.

Hydration & Supplements

Water Intake: 3–4L daily.
Recommended Supplements: Omega-3s, whey protein, green tea extract for fat metabolism.

Common Mistakes to avoid

Relying Only on Cardio
Fat loss is best achieved through a mix of strength training and HIIT, not just cardio.

Not Eating Enough Protein
Adequate protein intake prevents muscle loss while in a calorie deficit.

Ignoring Recovery
Overtraining without rest can lead to burnout and plateauing. Prioritize sleep and hydration.

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