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Response:

Calculated Shard: 26 (from laksa056)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa026.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.muscleandstrength.com/workouts/beginner-fat-loss-workout\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.muscleandstrength.com/workouts/beginner-fat-loss-workout\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.muscleandstrength.com\/workouts\/beginner-fat-loss-workout","crawl_time":1775814550,"first_indexed_time":1728326889,"http_code":200,"src_unparsed":"com,muscleandstrength!www,\/workouts\/beginner-fat-loss-workout s443","src_root_hash":"2871429151272754826","history_drop_reason":null,"meta_title":"8 Week Fat Loss Workout for Beginners | Muscle & Strength","meta_descriptions":["This 4-day program is designed to help you burn fat without burning too much time on the clock. You'll also learn the basics of fat loss nutrition and recovery."],"attrs_boilerpipe_text":"It's said that\nhow you start something is the key to how successful you'll be. \nThis statement rings true, especially when applied to fitness and\nweight loss\n. Many people who want to lose weight and get in shape start working out and become so confused about what to do versus what not to do, that they eventually get frustrated and give up. \nAt M&S, we've found that if you can get started and move in the right direction, you'll be more likely to remain committed, which then helps them achieve the\nsuccess\nthey are looking for.\nThat's why we created this eight-week program.\nBeginners\ncan get started, commit to a simple routine, and eliminate all the noise around them. \nRecommended: Need help losing fat?\nTake our free fat loss course!\nThis routine involves four weight training sessions and scheduled cardio sessions that will help you develop positive\nhabits\n, move forward, and start seeing the progress that will motivate you to take this to the next level and make fitness a part of your lifestyle.\nAdditionally, we will cover a couple of other components like \nnutrition\nand\nrecovery\nso you will be prepared to make this time “the time” you begin the process of changing your body and life positively.\nFor the next eight weeks, you will be weight training and performing cardio sessions every other day. That means you will train one day, then take the next day off. The cycle repeats until you have completed eight weeks.\nThis plan is meant to be simple, yet effective.\nBelow we have included a couple of training and cardio schedule examples for you, but certainly modify it based on what works best for you.\nNutrition\nYou will find out that your nutrition will be even more important than the workouts. That is why we are covering this first. In the spirit of simplicity, the first lesson for weight loss is that the calories you take in must be less than the calories you burn every day.\nYou can figure out how many calories you need per day by using our\nBasal Metabolic Rate (BMR) calculator\n. You simply follow the directions for the calculator to get the total calories you need every day to maintain your body now.\nOnce you get that number, subtract 500, which gives you the number of calories to eat per day. Eating 500 less is important because one pound of fat is equal to 3,500 calories. If you eat 500 calories below your BMR per day, then you should expect to lose one pound a week.\nOnce you know that number, you can begin setting up your nutrition plan. Our\nFat Loss Guide\ncan help you do that quickly. Once you have your nutrition plan in place, we can get to the training.\nWater is going to be crucial as well. Make sure you drink at least half of your body weight in ounces. For example, if you weigh 200 pounds, then drink 100 ounces of water per day. \nThe best approach to do this is drinking most of the water in the morning. That way, you are drinking less throughout the day, and you will be less likely to get up in the middle of the night to go to the bathroom.\nRelated: \nHow To Build A Fat Loss Meal Plan: A Step-by-Step Guide\nCardio\nCardio is going to be essential for this. Aside from the workouts, you should plan on doing 20–30-minute cardio sessions. Ideally, this could be done separately from the weight training workouts. You can either do it first thing in the morning, or later in the day. \nIf time is not on your side, then go ahead and do the cardio after the weight training.  Weights followed by cardio is the best strategy for fat loss if you must do them together.\nBeginners should focus more on simply doing the work and being consistent, which is why doing steady-state cardio such as walking to increase your daily step count or\nZone 2 cardio\non a machine is recommended. \nHigh-intensity interval training\nmay be too challenging if you are new to training, but you can build up to that once you complete this program or are comfortable with a regular fitness routine.\nThe Workouts\nFree weights are very beneficial for fitness newcomers, and we are aware that many people reading and following our programs train from\nhome\n. That is why most of the exercises shown here will be with\ndumbbells\nor body weight. \nThere are some machines included as well, but we have our\nExercise Database\n that has many substitutions you can consider if you need them. Don’t be afraid to ask in the comments section, either. We can share suggestions for substitutions if you tell us what you are working with.\nRelated: \nUpper Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)\nThese workouts are split between the upper and lower body. You will target each major muscle group once per session.  One abs exercise is included with each workout so you can target the core.\nThe “A” workouts will have you use heavier weights for lower reps to help with building muscle. The “B” sessions have different movements for higher reps to focus on endurance and burning calories.\nThe workouts are designed to be short but sweet. Since these are made for beginners, there is not as much volume as intermediate or advanced trainees may prefer. If that applies to you, fear not, because we have many other workouts to consider here on M&S.\nRelated: \nLower Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)\nExample Program Schedules:\nTraining + Cardio Schedule Option 1 (Same Day, Separate Times)\nMonday: Cardio (AM), Workout 1 (PM)\nTuesday: Rest\nWednesday: Cardio (AM), Workout 2 (PM)\nThursday: Rest\nFriday: Cardio (AM), Workout 3 (PM)\nSaturday: Rest\nSunday: Cardio (AM), Workout 4 (PM)\nTraining + Cardio Schedule Option 2 (Post-Weight Training)\nMonday: Workout 1 + Cardio \nTuesday: Workout 2 + Cardio\nWednesday: Rest\nThursday: Workout 3 + Cardio\nFriday: Workout 4 + Cardio\nSaturday: Rest \nSunday: Rest \nRecommended: Need a warm-up routine?\nCheck out this 15-minute plan!\n8 Week Beginner Fat Loss Workout\nWorkout #1 - Upper Body Workout A\nExercise\nSets\nReps\nRest\nDumbbell Pullover\n2\n10\n45 sec\nDumbbell Bench Press\n2\n10\n45 sec\nArnold Press\n2\n10\n45 sec\nDumbbell Curl\n2\n10\n30 sec\nOverhead Tricep Extension\n2\n10\n30 sec\nLying Leg Raise\n2\n10\n30 sec\nWorkout #2 - Lower Body Workout A\nExercise\nSets\nReps\nRest\nGoblet Squat\n2\n10\n45 sec\nHip Thrust\n2\n10\n45 sec\nWalking Lunge\n2\n10, each leg\n45 sec\nStiff Leg Deadlift\n2\n10\n30 sec\nStanding Calf Raise\n2\n10\n30 sec\nOblique Crunch\n2\n10, each side\n30 sec\nWorkout #3 - Upper Body Workout B\nExercise\nSets\nReps\nRest\nBent Over Dumbbell Row\n2\n20\n45 sec\nIncline Dumbbell Bench Press\n2\n20\n45 sec\nDumbbell Reverse Fly\n2\n20\n30 sec\nCable Curl\n2\n20\n30 sec\nStraight Bar Tricep Extension\n2\n20\n30 sec\nPlank\n2\n30 sec\n30 sec\nWorkout #4 - Lower Body Workout B\nExercise\nSets\nReps\nRest\nSquat Jumps\n2\n20\n45 sec\nStanding\nGlute Kickback\n2\n20, each leg\n45 sec\nLeg Curl\n2\n20\n30 sec\nLeg Extension\n2\n20\n30 sec\nSeated Calf Raise\n2\n20\n30 sec\nSit-Up\n2\n20\n30 sec\nRecovery\nWorking out is important, but it will only be as effective as your\nrecovery\nfrom those workouts. Fortunately, that doesn’t have to be complicated, either. These simple tips can help you properly recover from the workouts and prepare for the next one.\nEight hours of\nsleep\nevery night\nStretching and\nmobility work\npost-workout\nMeditation\nProper\nSupplementation\nWe have a\ncomplete guide on recovery\nthat can help you create the plan that will be the easiest for you to follow.\nConclusion\nThis program is meant to serve two purposes – kick start your weight loss journey and make it simple to follow so you are more likely to stay consistent and see success. Eventually, you will need to challenge yourself in the gym and make personal diet changes, but that can wait until you find it easier to make this lifestyle a habit. If you are ready to take this on and change your physique for the better, then let us know how you progress on this routine so your success can inspire others to achieve their own.","attrs_markdown":"[![Buy 1 Get 1 Free Flash Sale! Huge savings on top products - 24 hours only\\!](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/banners\/2026\/04\/desktop_2.jpg)](https:\/\/www.muscleandstrength.com\/store\/landing\/apr9bogo-flash)\n\nMenu\n\nUSD\n\n[Muscle & Strength Homepage](https:\/\/www.muscleandstrength.com\/)\n\n[0 Cart](https:\/\/www.muscleandstrength.com\/store\/checkout\/cart\/)\n\n[Account](https:\/\/www.muscleandstrength.com\/store\/customer\/account)\n\nLogin\n\n- [Store›](https:\/\/www.muscleandstrength.com\/store)\n  Back\n  \n  Store\n  \n  [Go to Store](https:\/\/www.muscleandstrength.com\/store)\n  \n  - [Shop by Category](https:\/\/www.muscleandstrength.com\/store\/category.html)\n    Back\n    \n    Categories\n    \n    [View all Categories](https:\/\/www.muscleandstrength.com\/store\/category.html)\n    \n    - [Protein](https:\/\/www.muscleandstrength.com\/store\/category\/protein.html)\n    - [Pre-Workout](https:\/\/www.muscleandstrength.com\/store\/category\/pre-workout.html)\n    - 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[View All](https:\/\/www.muscleandstrength.com\/recipes)\n- [Tools ›](https:\/\/www.muscleandstrength.com\/tools)\n  Back\n  \n  Tools\n  \n  [Go to Tools](https:\/\/www.muscleandstrength.com\/tools)\n  \n  - [Bench Press Calculator](https:\/\/www.muscleandstrength.com\/tools\/bench-press-calculator)\n  - [BMR + Daily Calorie Calculator](https:\/\/www.muscleandstrength.com\/tools\/bmr-calculator)\n  - [Bodyfat % Calculator](https:\/\/www.muscleandstrength.com\/tools\/measure-bodyfat)\n  - [Body Measurements Calculator](https:\/\/www.muscleandstrength.com\/tools\/ideal-measurements)\n  - [Bench Press Max Chart](https:\/\/www.muscleandstrength.com\/tools\/bench-press-max-chart)\n\n[7 Day Customer Support](https:\/\/support.muscleandstrength.com\/)\n\n[Live Chat](https:\/\/support.muscleandstrength.com\/hc\/en-us\/requests\/new)\n\n1-800-537-9910\n\n# 8 Week Fat Loss Workout for Beginners\n![Roger “Rock” Lockridge, Senior Writer](data:image\/gif;base64,R0lGODlhAQABAIAAAAUEBAAAACwAAAAAAQABAAACAkQBADs=)\n\nWritten By: [Roger “Rock” Lockridge, Senior Writer](https:\/\/www.muscleandstrength.com\/authors\/roger-lockridge)  \n October 7th, 2024\n\nCategories: [Workouts](https:\/\/www.muscleandstrength.com\/workout-routines) [Workouts For Men](https:\/\/www.muscleandstrength.com\/workouts\/men) [Workouts For Women](https:\/\/www.muscleandstrength.com\/workouts\/women) [Fat Loss](https:\/\/www.muscleandstrength.com\/workouts\/fat-loss) [Beginner](https:\/\/www.muscleandstrength.com\/workouts\/beginner)\n\n1\\.1M Reads\n\n[Print]()\n\n[Share on Facebook]()\n\n[Share by Email]()\n\n[Share on WhatsApp]()\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/)\n\n[Share on X]()\n\n[Share on Messenger]()\n\n![Lean man and woman doing shoulder presses in the gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/lean-man-and-woman-doing-a-fat-loss-workout-in-the-gym_0.jpg)\n\nThis 4-day program is designed to help you burn fat without burning too much time on the clock. You'll also learn the basics of fat loss nutrition and recovery.\n\n##### Workout Summary\n- Main Goal\n  Lose Fat\n- Workout Type\n  Split\n- Training Level\n  Beginner\n- Program Duration8 weeks\n- Days Per Week\n  4\n- Time Per Workout45-60 minutes\n- Equipment Required\n  Barbell, Bodyweight, Cables, Dumbbells, Machines\n- Target Gender Male & Female\n- Recommended Supps\n  [Protein](https:\/\/www.muscleandstrength.com\/store\/category\/protein.html)  \n   [Creatine](https:\/\/www.muscleandstrength.com\/store\/category\/creatine.html)  \n   [Multivitamin](https:\/\/www.muscleandstrength.com\/store\/category\/vitamins-minerals\/multivitamins.html)  \n   [Pre-Workout (optional)](https:\/\/www.muscleandstrength.com\/store\/category\/pre-workout.html)  \n   [Fat Burner (optional)](https:\/\/www.muscleandstrength.com\/store\/category\/fat-loss.html)\n- Workout PDF [Download Workout](https:\/\/www.muscleandstrength.com\/sites\/default\/files\/workouts\/8weekbeginnerfatlossworkout.pdf)\n## Workout Description\nIt's said that *how you start something is the key to how successful you'll be.* This statement rings true, especially when applied to fitness and [weight loss](https:\/\/www.muscleandstrength.com\/expert-guides\/fat-loss). Many people who want to lose weight and get in shape start working out and become so confused about what to do versus what not to do, that they eventually get frustrated and give up.\n\nAt M\\&S, we've found that if you can get started and move in the right direction, you'll be more likely to remain committed, which then helps them achieve the [success](https:\/\/www.muscleandstrength.com\/articles\/7-habits-highly-motivated-and-successful-gym-goers) they are looking for.\n\nThat's why we created this eight-week program. [Beginners](https:\/\/www.muscleandstrength.com\/workouts\/beginner) can get started, commit to a simple routine, and eliminate all the noise around them.\n\n**Recommended: Need help losing fat? [Take our free fat loss course\\!](https:\/\/www.muscleandstrength.com\/flcourse)**\n\nThis routine involves four weight training sessions and scheduled cardio sessions that will help you develop positive [habits](https:\/\/www.muscleandstrength.com\/articles\/7-habits-highly-motivated-and-successful-gym-goers), move forward, and start seeing the progress that will motivate you to take this to the next level and make fitness a part of your lifestyle.\n\nAdditionally, we will cover a couple of other components like [nutrition](https:\/\/www.muscleandstrength.com\/articles\/fat-loss-meal-plan) and [recovery](https:\/\/www.muscleandstrength.com\/expert-guides\/workout-recovery) so you will be prepared to make this time “the time” you begin the process of changing your body and life positively.\n\n![Fit man doing barbell curls in the gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2024\/fit-man-doing-barbell-curls.jpg)\n\n## 8 Week Fat Loss Workout for Beginners Overview\nFor the next eight weeks, you will be weight training and performing cardio sessions every other day. That means you will train one day, then take the next day off. The cycle repeats until you have completed eight weeks.\n\nThis plan is meant to be simple, yet effective.\n\nBelow we have included a couple of training and cardio schedule examples for you, but certainly modify it based on what works best for you.\n\n## Nutrition\nYou will find out that your nutrition will be even more important than the workouts. That is why we are covering this first. In the spirit of simplicity, the first lesson for weight loss is that the calories you take in must be less than the calories you burn every day.\n\nYou can figure out how many calories you need per day by using our [Basal Metabolic Rate (BMR) calculator](https:\/\/www.muscleandstrength.com\/tools\/bmr-calculator). You simply follow the directions for the calculator to get the total calories you need every day to maintain your body now.\n\nOnce you get that number, subtract 500, which gives you the number of calories to eat per day. Eating 500 less is important because one pound of fat is equal to 3,500 calories. If you eat 500 calories below your BMR per day, then you should expect to lose one pound a week.\n\nOnce you know that number, you can begin setting up your nutrition plan. Our [Fat Loss Guide](https:\/\/www.muscleandstrength.com\/expert-guides\/fat-loss) can help you do that quickly. Once you have your nutrition plan in place, we can get to the training.\n\nWater is going to be crucial as well. Make sure you drink at least half of your body weight in ounces. For example, if you weigh 200 pounds, then drink 100 ounces of water per day.\n\nThe best approach to do this is drinking most of the water in the morning. That way, you are drinking less throughout the day, and you will be less likely to get up in the middle of the night to go to the bathroom.\n\n**Related: [How To Build A Fat Loss Meal Plan: A Step-by-Step Guide](https:\/\/www.muscleandstrength.com\/articles\/fat-loss-meal-plan)**\n\n## Cardio\nCardio is going to be essential for this. Aside from the workouts, you should plan on doing 20–30-minute cardio sessions. Ideally, this could be done separately from the weight training workouts. You can either do it first thing in the morning, or later in the day.\n\nIf time is not on your side, then go ahead and do the cardio after the weight training. Weights followed by cardio is the best strategy for fat loss if you must do them together.\n\nBeginners should focus more on simply doing the work and being consistent, which is why doing steady-state cardio such as walking to increase your daily step count or [Zone 2 cardio](https:\/\/www.muscleandstrength.com\/articles\/beginners-guide-to-zone-2-cardio) on a machine is recommended.\n\n[High-intensity interval training](https:\/\/www.muscleandstrength.com\/workouts\/20-minute-hiit-workout) may be too challenging if you are new to training, but you can build up to that once you complete this program or are comfortable with a regular fitness routine.\n\n![Lean man on the stairmaster in the gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2024\/lean-man-on-the-stairmaster.jpg)\n\n## The Workouts\nFree weights are very beneficial for fitness newcomers, and we are aware that many people reading and following our programs train from [home](https:\/\/www.muscleandstrength.com\/workouts\/home). That is why most of the exercises shown here will be with [dumbbells](https:\/\/www.muscleandstrength.com\/workouts\/3-day-full-body-dumbbell-workout) or body weight.\n\nThere are some machines included as well, but we have our [Exercise Database](https:\/\/www.muscleandstrength.com\/exercises) that has many substitutions you can consider if you need them. Don’t be afraid to ask in the comments section, either. We can share suggestions for substitutions if you tell us what you are working with.\n\n**Related: [Upper Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)](https:\/\/www.muscleandstrength.com\/articles\/upper-body-gym-machine-alternatives)**\n\nThese workouts are split between the upper and lower body. You will target each major muscle group once per session. One abs exercise is included with each workout so you can target the core.\n\nThe “A” workouts will have you use heavier weights for lower reps to help with building muscle. The “B” sessions have different movements for higher reps to focus on endurance and burning calories.\n\nThe workouts are designed to be short but sweet. Since these are made for beginners, there is not as much volume as intermediate or advanced trainees may prefer. If that applies to you, fear not, because we have many other workouts to consider here on M\\&S.\n\n**Related: [Lower Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)](https:\/\/www.muscleandstrength.com\/articles\/lower-body-alternatives-your-favorite-gym-machines)**\n\n### Example Program Schedules:\n**Training + Cardio Schedule Option 1 (Same Day, Separate Times)**\n\n- Monday: Cardio (AM), Workout 1 (PM)\n- Tuesday: Rest\n- Wednesday: Cardio (AM), Workout 2 (PM)\n- Thursday: Rest\n- Friday: Cardio (AM), Workout 3 (PM)\n- Saturday: Rest\n- Sunday: Cardio (AM), Workout 4 (PM)\n\n**Training + Cardio Schedule Option 2 (Post-Weight Training)**\n\n- Monday: Workout 1 + Cardio\n- Tuesday: Workout 2 + Cardio\n- Wednesday: Rest\n- Thursday: Workout 3 + Cardio\n- Friday: Workout 4 + Cardio\n- Saturday: Rest\n- Sunday: Rest\n\n**Recommended: Need a warm-up routine? [Check out this 15-minute plan\\!](https:\/\/www.muscleandstrength.com\/workouts\/the-best-15-minute-warm-up)**\n\n**![Fit man wearing a black tank top doing shoulder presses in the gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2024\/muscular-man-doing-shoulder-presses.jpg)**\n\n## 8 Week Beginner Fat Loss Workout\n### Workout \\#1 - Upper Body Workout A\n| Exercise | Sets | Reps | Rest |\n|---|---|---|---|\n| [Dumbbell Pullover](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-pullover.html) | 2 | 10 | 45 sec |\n| [Dumbbell Bench Press](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-bench-press.html) | 2 | 10 | 45 sec |\n| [Arnold Press](https:\/\/www.muscleandstrength.com\/exercises\/seated-arnold-press.html) | 2 | 10 | 45 sec |\n| [Dumbbell Curl](https:\/\/www.muscleandstrength.com\/exercises\/standing-dumbbell-curl.html) | 2 | 10 | 30 sec |\n| [Overhead Tricep Extension](https:\/\/www.muscleandstrength.com\/exercises\/two-arm-dumbbell-extension.html) | 2 | 10 | 30 sec |\n| [Lying Leg Raise](https:\/\/www.muscleandstrength.com\/exercises\/lying-floor-leg-raise.html) | 2 | 10 | 30 sec |\n### Workout \\#2 - Lower Body Workout A\n| Exercise | Sets | Reps | Rest |\n|---|---|---|---|\n| [Goblet Squat](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-goblet-squat) | 2 | 10 | 45 sec |\n| [Hip Thrust](https:\/\/www.muscleandstrength.com\/exercises\/barbell-hip-thrust) | 2 | 10 | 45 sec |\n| [Walking Lunge](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-walking-lunge.html) | 2 | 10, each leg | 45 sec |\n| [Stiff Leg Deadlift](https:\/\/www.muscleandstrength.com\/exercises\/stiff-leg-deadlift-aka-romanian-deadlift.html) | 2 | 10 | 30 sec |\n| [Standing Calf Raise](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-standing-calf-raise.html) | 2 | 10 | 30 sec |\n| [Oblique Crunch](https:\/\/www.muscleandstrength.com\/exercises\/side-crunch.html) | 2 | 10, each side | 30 sec |\n### Workout \\#3 - Upper Body Workout B\n| Exercise | Sets | Reps | Rest |\n|---|---|---|---|\n| [Bent Over Dumbbell Row](https:\/\/www.muscleandstrength.com\/exercises\/bent-over-dumbbell-row.html) | 2 | 20 | 45 sec |\n| [Incline Dumbbell Bench Press](https:\/\/www.muscleandstrength.com\/exercises\/incline-dumbbell-bench-press.html) | 2 | 20 | 45 sec |\n| [Dumbbell Reverse Fly](https:\/\/www.muscleandstrength.com\/exercises\/bent-over-dumbbell-reverse-fly.html) | 2 | 20 | 30 sec |\n| [Cable Curl](https:\/\/www.muscleandstrength.com\/exercises\/cable-curl.html) | 2 | 20 | 30 sec |\n| [Straight Bar Tricep Extension](https:\/\/www.muscleandstrength.com\/exercises\/tricep-extension.html) | 2 | 20 | 30 sec |\n| [Plank](https:\/\/www.muscleandstrength.com\/exercises\/hover.html) | 2 | 30 sec | 30 sec |\n### Workout \\#4 - Lower Body Workout B\n| Exercise | Sets | Reps | Rest |\n|---|---|---|---|\n| [Squat Jumps](https:\/\/www.muscleandstrength.com\/exercises\/prisoner-jump-squat) | 2 | 20 | 45 sec |\n| [Standing](https:\/\/www.muscleandstrength.com\/exercises\/standing-glute-kickback.html) [Glute Kickback](https:\/\/www.muscleandstrength.com\/exercises\/standing-glute-kickback.html) | 2 | 20, each leg | 45 sec |\n| [Leg Curl](https:\/\/www.muscleandstrength.com\/exercises\/leg-curl.html) | 2 | 20 | 30 sec |\n| [Leg Extension](https:\/\/www.muscleandstrength.com\/exercises\/leg-extension.html) | 2 | 20 | 30 sec |\n| [Seated Calf Raise](https:\/\/www.muscleandstrength.com\/exercises\/seated-calf-raise.html) | 2 | 20 | 30 sec |\n| [Sit-Up](https:\/\/www.muscleandstrength.com\/exercises\/sit-up.html) | 2 | 20 | 30 sec |\n## ![Fit man sitting on the floor and doing stretches in the gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2024\/fit-man-doing-stretches-in-the-gym.jpg)\n## Recovery\nWorking out is important, but it will only be as effective as your [recovery](https:\/\/www.muscleandstrength.com\/articles\/rest-days-active-recovery-vs-passive-recovery) from those workouts. Fortunately, that doesn’t have to be complicated, either. These simple tips can help you properly recover from the workouts and prepare for the next one.\n\n- Eight hours of [sleep](https:\/\/www.muscleandstrength.com\/articles\/hacking-sleep-9-tips) every night\n- Stretching and [mobility work](https:\/\/www.muscleandstrength.com\/articles\/mobility-101-basics-of-mobility) post-workout\n- Meditation\n- Proper [Supplementation](https:\/\/www.muscleandstrength.com\/articles\/5-essential-fat-loss-supplements)\n\nWe have a [complete guide on recovery](https:\/\/www.muscleandstrength.com\/expert-guides\/workout-recovery) that can help you create the plan that will be the easiest for you to follow.\n\n## Conclusion\nThis program is meant to serve two purposes – kick start your weight loss journey and make it simple to follow so you are more likely to stay consistent and see success. Eventually, you will need to challenge yourself in the gym and make personal diet changes, but that can wait until you find it easier to make this lifestyle a habit. If you are ready to take this on and change your physique for the better, then let us know how you progress on this routine so your success can inspire others to achieve their own.\n\n[Print]()\n\n[Share on Facebook]()\n\n[Share by Email]()\n\n[Share on WhatsApp]()\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/)\n\n[Share on X]()\n\n[Share on Messenger]()\n\nJoin over 500k subscribers who get a **free weekly email** with the latest workouts, expert advice, videos and deals from Muscle & Strength.\n\n![Roger “Rock” Lockridge, Senior Writer]()\n\n##### [Roger “Rock” Lockridge, Senior Writer](https:\/\/www.muscleandstrength.com\/authors\/roger-lockridge)\nHardgainer and veteran fitness writer Roger \"Rock\" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites.\n\n##### 99 Comments\n[Post Comment]()\n\nRobert\n\nPosted on: Thu, 03\/26\/2026 - 11:30\n\nIn regards to this workout, instead of cardio in the am. Can I do cardio post workout. Right now I do 20-30 minutes of boxing after workouts(typically after leg workouts) 3x a week. Would that suffice for cardio requirements?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1615119)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1615119)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Fri, 03\/27\/2026 - 05:03\n\nHi Robert, it would suffice. May not be 100% similar results, but I believe you could still make substantial progress, especially since you are doing boxing.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1615164)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1615164)\n\nElisca\n\nPosted on: Tue, 03\/24\/2026 - 00:44\n\nHello,\n\nI am a female in my early 50s and cannot decide between this program or the \"8 Week Beginner Fat Loss Workout for Women\". They are fairly similar with 4 days of 2UB and 2LB days plus cardio. However, this one is 2 Sets x 10 and the other one 3 sets x 12,10,8.\n\nWhat is the difference in expected results with this please and which would be best for me?\n\nThank you.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1614906)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1614906)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Wed, 03\/25\/2026 - 05:07\n\nHi Elisca, there is no wrong answers here, but the other one does focus more on areas that women traditionally want to target such as glutes, triceps, etc. The other one also focuses on strength, which is never a bad thing. I hope that can help you make a decision. Thanks for reading M\\&S\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1615012)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1615012)\n\nElisca\n\nPosted on: Sun, 03\/29\/2026 - 19:49\n\nThank you Roger. Appreciate the feedback. I have swapped to the other program and is loving it so far.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1615356)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1615356)\n\nHans\n\nPosted on: Tue, 03\/17\/2026 - 23:17\n\nAnother question when is a good time to add heavier weights to my workout? Because I don’t think I would be using the same weights for the entirety of the 8-week program correct?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1614255)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1614255)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Thu, 03\/19\/2026 - 05:05\n\nYou are correct, when you can do two reps over the recommended rep count, go up. I hope this helps\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1614425)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1614425)\n\nHans\n\nPosted on: Tue, 03\/24\/2026 - 14:04\n\nThank you\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1614950)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1614950)\n\nHans\n\nPosted on: Tue, 03\/10\/2026 - 18:06\n\nI got a question. I want to know how much protein I’m supposed to to take for this workout and should I do it everyday or only after workouts??\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1613848)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1613848)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Wed, 03\/11\/2026 - 05:16\n\nHi Hans, this guide can help you with everything nutrition related that can work with a program like this.\n\n<https:\/\/www.muscleandstrength.com\/expert-guides\/fat-loss>\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1613866)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1613866)\n\nHans\n\nPosted on: Tue, 03\/17\/2026 - 23:15\n\nThank you\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1614254)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1614254)\n\nKatherine\n\nPosted on: Thu, 03\/05\/2026 - 09:53\n\nHi, I have a question on workout B for upper body. Do we use lower dumbbell weights than workout A to achieve the higher repetitions? I just started being able to do 10reps with 15 pound dumbbells but I don’t think I can do 20 reps yet with that weight.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1613575)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1613575)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 03\/09\/2026 - 05:11\n\nHi Katherine, thank you for reading M\\&S. Use the weights that best suit you. They don't have to be the same for different exercises. I hope this helps.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1613773)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1613773)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 02\/23\/2026 - 05:17\n\nHi everyone, thank you so much for getting this article to 1 million reads. Being in a position to contribute to M\\&S and help so many people achieve personal fitness success is a privilege I don't take for granted. I hope this program or others of mine that you read here have served you well. If you did this one, I'd love to know more about the progress you made. Have a great day, and thanks for reading M\\&S\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1613155)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1613155)\n\ndani\n\nPosted on: Mon, 01\/19\/2026 - 04:55\n\nHi,  \n I hope you can help me. I used to be a gym goer however I've stopped due to work commitments, long hours and a lot of overtime. I am now looking to get back to it, I have a few holidays booked in from April onwards. I most struggle with a bit of fat around my belly and love handles. I want to focus on this first before going back to gaining muscle, I mean I would love to tone a little bit but so much more focused on losing a bit of fat. Would you suggest this programme? I am a female 24 years old\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610851)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610851)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Tue, 01\/20\/2026 - 06:08\n\nHi Dani, yes this is the one I would go with. Even though you used to be a gym goer, this could serve as a refresher for you as you work your way back to training more often and intensely. If nothing else, I would say try this for at least four weeks, then if you feel you are ready for something more intense, we could find something else for you to take it to the next level. As long as the diet and cardio are focused around fat loss, that is going to be what serves you best. Best of luck, and thank you for reading M\\&S\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610889)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610889)\n\ndani\n\nPosted on: Wed, 01\/21\/2026 - 03:10\n\nHey thanks for getting back to me. Your advice it's appreciated. I've been trying to find an intense cardio session here to add at the end of each workout. Are you able to send me one? Been struggling to find something, looking for something more intense not just standard cardio. For about 15-20 minutes after my workout.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610920)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610920)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Wed, 01\/21\/2026 - 05:12\n\nMy pleasure to help. I believe this will have a few options for you.\n\n<https:\/\/www.muscleandstrength.com\/workouts\/best-hiit-workouts>\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610924)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610924)\n\nKEITH\n\nPosted on: Tue, 01\/13\/2026 - 11:47\n\nHi hope you can help I've recently joined the gym  \n Im 5ft 7 weigh 110kg and mid 40s what option would you recommend  \n For me to lose my bloated belly and get fitter\n\nThank you\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610582)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610582)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Wed, 01\/14\/2026 - 05:48\n\nHi Keith, for training, I recommend this program. For nutrition, I recommend the info in the link below.\n\n<https:\/\/www.muscleandstrength.com\/expert-guides\/fat-loss>\n\nI hope this helps.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610612)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610612)\n\nFrank Williams\n\nPosted on: Mon, 01\/12\/2026 - 22:31\n\nJust starting back up from high school. Im 44 haha, I bought a home gym and me and my son are starting lift again and im trying to lose weight plus build muscle. I have dumb bells, bench with leg extensions, and preacher curl attachment, I think it's called that. I also have kettle bells, my friend recommended those for .e and my son since he plays baseball. My home gym can do alot. Squats,Bench press exercises, and has cables for all types of exercises. Just need a plan and pictures of the exercises I need to do. Or I guess I can look them up on the internet to see how to do correctly so I dont hurt myself or my son. He is 14 going into high school to try and make a very good baseball team. Any help would b appreciated. Thank u\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610541)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610541)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Tue, 01\/13\/2026 - 08:54\n\nHi Frank, you can check out the link below, which has many articles to consider. Most of our programs have links to videos where you can watch how to do the exercises as well.\n\n[https:\/\/www.muscleandstrength.com\/articles\/how-to-choose-your-next-train...](https:\/\/www.muscleandstrength.com\/articles\/how-to-choose-your-next-training-program)\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610572)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1610572)\n\nAnna\n\nPosted on: Mon, 12\/29\/2025 - 06:53\n\nOnce we finish the 8 week program then whats the next step\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1609836)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1609836)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 12\/29\/2025 - 12:46\n\nI hope this one helped you, Anna. Your next program may be at the link below.\n\n[https:\/\/www.muscleandstrength.com\/articles\/how-to-choose-your-next-train...](https:\/\/www.muscleandstrength.com\/articles\/how-to-choose-your-next-training-program)\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1609852)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1609852)\n\nRookie\n\nPosted on: Mon, 11\/24\/2025 - 22:36\n\nHey there, I was thinking about joining gym or maybe starting to work out at home by myself. I used to do yoga years back but when I stopped I gained a lot more fats basically everywhere lol. So I just wanted to know if these exercises are gonna help me or not to burn fats overall ( thighs, Arms, belly) as I'm not really a big fan big butts lol. And How do I start? Please help me out\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1608073)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1608073)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Tue, 11\/25\/2025 - 07:20\n\nHi there, thanks for coming to M\\&S\\!\n\nThis program is going to be a solid starting point for training. The biggest component for fat loss is the nutrition, and we have a full guide for you to check out here.\n\n<https:\/\/www.muscleandstrength.com\/expert-guides\/fat-loss>\n\nBetween that guide and following this workout, you should be on your way to getting leaner as long as you stay consistent. If you choose to follow these, I hope you check in with progress updates occasionally. We love reading success stories around here\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1608088)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1608088)\n\nJ.R.\n\nPosted on: Mon, 09\/29\/2025 - 10:30\n\nWould this workout be good for someone who has been inconsistent in the gym for years? I've been exercising on and off for years but now I've gained a lot of weight and need something to help me stay consistent with exercising.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1604997)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1604997)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 09\/29\/2025 - 11:02\n\nThis may be the one to get back on track, J.R. As long as you can stay consistent, this will be a great way to make some progress quickly.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1604998)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1604998)\n\nJ.R.\n\nPosted on: Mon, 09\/29\/2025 - 11:16\n\nYeah I’ve been looking for something that could help me maintain muscle (or even gain some) and lose a lot of body fat while helping me build some real consistency. Thanks\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1604999)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1604999)\n\nAbdelrahman ElGohary\n\nPosted on: Tue, 09\/09\/2025 - 21:42\n\nHow these are suppose to be 8 weeks gym plan ? i see only 2 option for upper and same for lower if you please explain to me\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1604237)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1604237)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Thu, 09\/11\/2025 - 08:35\n\nHi, you do the same workouts every week for the eight weeks with goals to get stronger or to do more reps than the previous week. Hope this helps\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1604268)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1604268)\n\nHaley\n\nPosted on: Thu, 08\/21\/2025 - 18:01\n\nHi,\n\nThe cardio portion and lifting sessions are the same day. What are your thoughts of alternating days of lifting and running.\n\nCurrently running 8 km every other day.\n\nThanks for your insight.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1603386)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1603386)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Fri, 08\/22\/2025 - 17:21\n\nHi Haley, as long as you give yourself at least one full day to recover, I think it would be ok.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1603455)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1603455)\n\nJacob S.\n\nPosted on: Thu, 08\/21\/2025 - 10:25\n\nHello! So my schedule can be a bit weird, sometimes I can do the mon, tue, thur fri for work outs, other weeks the best, or easiest, would maybe be mon, tue, fri, sun. Would this be ok or would this not be enough time for my muscles to recover? Also I don't have a tone of time, maybe if I stretch it my max an hour and 15 minutes max, including showering. Is there a quicker warm up? Is 10-15 minutes of cardio enough\/ok? I use to only do 30 minutes of cardio and no muscle training but just started.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1603376)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1603376)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Fri, 08\/22\/2025 - 17:19\n\nHi Jacob, the training splits are ok as long as you feel recovered. If you feel like you are forcing yourself to push through when you haven't recovered, then consider changing the schedule.\n\n10 minutes of cardio would be enough of a warm-up I believe. If you cut a few seconds rest out between sets, that would also buy you a couple of extra minutes.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1603452)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1603452)\n\nSophia\n\nPosted on: Fri, 08\/01\/2025 - 14:01\n\nSo this may be a dumb question but my gym is relatively close to my house and I plan on going there on my longboard, that would probably take me about 15min of mostly skating and a short walk to get there and back. Would it be reasonable to skip cardio and only do the workouts and count the skating as cardio?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1602546)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1602546)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Tue, 08\/05\/2025 - 20:19\n\nNo dumb questions here, Sophia. Thanks for being here on M\\&S\\!\n\nThe skating and walk can count towards your cardio, but I would not rely on that solely. 10-15 minutes of cardio at the gym would be a big help as well. If you needed to, you could do it after the training. If you keep with this program, I hope you will share your results with us\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1602791)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1602791)\n\nStephen Branigan\n\nPosted on: Thu, 07\/31\/2025 - 17:11\n\nCan any of these be combined into supersets to cut down on timings?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1602484)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1602484)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 08\/04\/2025 - 15:30\n\nHi Stephen, sure they can. If you want to do the last couple as supersets pairs, I think that would work. If you try it, keep us posted on how you do\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1602751)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1602751)\n\nRussell\n\nPosted on: Tue, 07\/08\/2025 - 15:30\n\nSo I have gym equipment in the complex I live in. I’m looking to lose a little weight and gain some muscle but I have no idea where to begin. I’ve never worked out in a gym, but have done blue collar work my whole life. Looking at everything is super overwhelming and am just looking for a little guidance\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1600796)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1600796)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Tue, 07\/08\/2025 - 18:06\n\nHey Russell, we are glad you are here at M\\&S\\!\n\nThe first and most important part would be the diet. Since you mentioned losing a little weight, I would suggest starting with that, and this guide can help with that. <https:\/\/www.muscleandstrength.com\/expert-guides\/fat-loss>\n\nAs for the workouts, this one is a good one to start with. You can click the name of each exercise, and you will be sent to a page where you can read and watch demonstrations on how to do them. If for whatever reason you can't do the exercise, let us know and we will suggest a replacement. Hopefully we can help you make some sense of this and get you going in the right direction.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1600808)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1600808)\n\nYu\n\nPosted on: Sat, 06\/28\/2025 - 00:27\n\nI dont have brench at home , What can I use instead? for some workout\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1599685)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1599685)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Sat, 06\/28\/2025 - 07:25\n\nFor flat bench exercises, the floor would work. For incline and seated movements, do them standing if possible or use a chair.\n\nI hope that helps.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1599720)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1599720)\n\nRyan\n\nPosted on: Sat, 06\/07\/2025 - 23:11\n\nHi Roger, in terms of warmup will it be ok if I perform an extra set of light weight before each exercise as warmup set?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1598470)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1598470)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 06\/09\/2025 - 06:51\n\nHi Ryan, absolutely! I do the same thing to help myself prepare for the work sets. Go for it\\!\n\nThanks for reading M\\&S\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1598586)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1598586)\n\nForward Fitness\n\nPosted on: Wed, 05\/28\/2025 - 16:05\n\nWhy 20 reps? Shouldn't it be 8 of 3 sets? Heavy weights\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1597678)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1597678)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Thu, 05\/29\/2025 - 20:39\n\nThe goal for this is to challenge the muscles without pounding the joints with super heavy weight. The higher reps also help promote endurance and will help burn more calories throughout the session.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1597735)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1597735)\n\nDiabetic\n\nPosted on: Fri, 05\/23\/2025 - 09:54\n\nI just completed the first week on this eight week program and it is definitely a great program. Question is - once you complete the 8 weeks is it ok to keep doing the same however increase the number of sets or should I then move on to another program. Currently 252lbs and want to get closer to 1\\*\\*? Thank you\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1597540)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1597540)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 05\/26\/2025 - 20:47\n\nHey there, glad you like the program. You can add more sets (like one per exercise) after you make it the eight weeks, but I think once you get past that, it may be time for a new challenge. That said, ride the 8 weeks out first, and let's see how you do. I am cheering you on\\!\n\nThanks for reading M\\&S\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1597628)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1597628)\n\nJack Klompus\n\nPosted on: Fri, 05\/23\/2025 - 00:49\n\nThe fat I need to lose is around my belly. Will this plan help with that and also add some muscle or get me more toned? Or do you recommend something else?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1597534)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50340\/1597534)\n\nView More Comments\n\nClose Form\n\n#### Free Workouts & Advice\nWe send you the latest workouts, videos, expert guides and deals.\n\n###### Customer Service\n- [Help Center](https:\/\/support.muscleandstrength.com\/)\n- [Track Your Order](https:\/\/support.muscleandstrength.com\/hc\/en-us\/articles\/4410315657367)\n- [Account Login](https:\/\/www.muscleandstrength.com\/store\/customer\/account\/login)\n- [Returns & Exchanges](https:\/\/support.muscleandstrength.com\/hc\/en-us\/articles\/4409534729879-Returns-Exchanges-Policy)\n- [Contact Us](https:\/\/support.muscleandstrength.com\/hc\/en-us\/requests\/new)\n\n###### Follow\n- [Subscribe to us on Youtube](http:\/\/www.youtube.com\/muscleandstrength)\n- [Follow us on Instagram](http:\/\/instagram.com\/muscleandstrength)\n- [Follow us on Pinterest](http:\/\/pinterest.com\/musclestrength\/)\n- [Follow us on TikTok](http:\/\/www.tiktok.com\/@muscleandstrength)\n- [Like us on Facebook](http:\/\/www.facebook.com\/muscleandstrength)\n- [Follow us on Twitter](http:\/\/www.twitter.com\/Muscle_Strength)\n\n###### About\n- [About Us](https:\/\/www.muscleandstrength.com\/about)\n- [Rewards Program](https:\/\/www.muscleandstrength.com\/store\/rewards)\n- [Careers](https:\/\/www.muscleandstrength.com\/careers)\n\n###### Work With Us\n- [Contribute to M\\&S](https:\/\/www.muscleandstrength.com\/writers)\n- [Affiliate Program](https:\/\/www.muscleandstrength.com\/store\/affiliate-program)\n\n© 2006-2026, Muscle & Strength, LLC.  1180 First Street South Ext, Columbia, SC, 29209.  Phone: 1-800-537-9910\n\n[Terms of Use](https:\/\/www.iubenda.com\/terms-and-conditions\/27031375) - [Privacy Policy](https:\/\/www.iubenda.com\/privacy-policy\/27031375 \"Privacy Policy\") - [Cookie Policy](https:\/\/www.iubenda.com\/privacy-policy\/27031375\/cookie-policy \"Cookie Policy\") - [Accessibility Statement](https:\/\/www.muscleandstrength.com\/accessibility-statement \"Accessibility Statement\") - [Tracking Preferences](https:\/\/www.muscleandstrength.com\/workouts\/beginner-fat-loss-workout \"Tracking Preferences\")\n\n![Muscle & Strength]()\n\n×\n\n![Accessibility Widget](https:\/\/cdn.userway.org\/widgetapp\/images\/body_wh.svg)","attrs_readable_markdown":"It's said that *how you start something is the key to how successful you'll be.* This statement rings true, especially when applied to fitness and [weight loss](https:\/\/www.muscleandstrength.com\/expert-guides\/fat-loss). Many people who want to lose weight and get in shape start working out and become so confused about what to do versus what not to do, that they eventually get frustrated and give up.\n\nAt M\\&S, we've found that if you can get started and move in the right direction, you'll be more likely to remain committed, which then helps them achieve the [success](https:\/\/www.muscleandstrength.com\/articles\/7-habits-highly-motivated-and-successful-gym-goers) they are looking for.\n\nThat's why we created this eight-week program. [Beginners](https:\/\/www.muscleandstrength.com\/workouts\/beginner) can get started, commit to a simple routine, and eliminate all the noise around them.\n\n**Recommended: Need help losing fat? [Take our free fat loss course\\!](https:\/\/www.muscleandstrength.com\/flcourse)**\n\nThis routine involves four weight training sessions and scheduled cardio sessions that will help you develop positive [habits](https:\/\/www.muscleandstrength.com\/articles\/7-habits-highly-motivated-and-successful-gym-goers), move forward, and start seeing the progress that will motivate you to take this to the next level and make fitness a part of your lifestyle.\n\nAdditionally, we will cover a couple of other components like [nutrition](https:\/\/www.muscleandstrength.com\/articles\/fat-loss-meal-plan) and [recovery](https:\/\/www.muscleandstrength.com\/expert-guides\/workout-recovery) so you will be prepared to make this time “the time” you begin the process of changing your body and life positively.\n\n![Fit man doing barbell curls in the gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2024\/fit-man-doing-barbell-curls.jpg)\n\nFor the next eight weeks, you will be weight training and performing cardio sessions every other day. That means you will train one day, then take the next day off. The cycle repeats until you have completed eight weeks.\n\nThis plan is meant to be simple, yet effective.\n\nBelow we have included a couple of training and cardio schedule examples for you, but certainly modify it based on what works best for you.\n\n## Nutrition\nYou will find out that your nutrition will be even more important than the workouts. That is why we are covering this first. In the spirit of simplicity, the first lesson for weight loss is that the calories you take in must be less than the calories you burn every day.\n\nYou can figure out how many calories you need per day by using our [Basal Metabolic Rate (BMR) calculator](https:\/\/www.muscleandstrength.com\/tools\/bmr-calculator). You simply follow the directions for the calculator to get the total calories you need every day to maintain your body now.\n\nOnce you get that number, subtract 500, which gives you the number of calories to eat per day. Eating 500 less is important because one pound of fat is equal to 3,500 calories. If you eat 500 calories below your BMR per day, then you should expect to lose one pound a week.\n\nOnce you know that number, you can begin setting up your nutrition plan. Our [Fat Loss Guide](https:\/\/www.muscleandstrength.com\/expert-guides\/fat-loss) can help you do that quickly. Once you have your nutrition plan in place, we can get to the training.\n\nWater is going to be crucial as well. Make sure you drink at least half of your body weight in ounces. For example, if you weigh 200 pounds, then drink 100 ounces of water per day.\n\nThe best approach to do this is drinking most of the water in the morning. That way, you are drinking less throughout the day, and you will be less likely to get up in the middle of the night to go to the bathroom.\n\n**Related: [How To Build A Fat Loss Meal Plan: A Step-by-Step Guide](https:\/\/www.muscleandstrength.com\/articles\/fat-loss-meal-plan)**\n\n## Cardio\nCardio is going to be essential for this. Aside from the workouts, you should plan on doing 20–30-minute cardio sessions. Ideally, this could be done separately from the weight training workouts. You can either do it first thing in the morning, or later in the day.\n\nIf time is not on your side, then go ahead and do the cardio after the weight training. Weights followed by cardio is the best strategy for fat loss if you must do them together.\n\nBeginners should focus more on simply doing the work and being consistent, which is why doing steady-state cardio such as walking to increase your daily step count or [Zone 2 cardio](https:\/\/www.muscleandstrength.com\/articles\/beginners-guide-to-zone-2-cardio) on a machine is recommended.\n\n[High-intensity interval training](https:\/\/www.muscleandstrength.com\/workouts\/20-minute-hiit-workout) may be too challenging if you are new to training, but you can build up to that once you complete this program or are comfortable with a regular fitness routine.\n\n![Lean man on the stairmaster in the gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2024\/lean-man-on-the-stairmaster.jpg)\n\n## The Workouts\nFree weights are very beneficial for fitness newcomers, and we are aware that many people reading and following our programs train from [home](https:\/\/www.muscleandstrength.com\/workouts\/home). That is why most of the exercises shown here will be with [dumbbells](https:\/\/www.muscleandstrength.com\/workouts\/3-day-full-body-dumbbell-workout) or body weight.\n\nThere are some machines included as well, but we have our [Exercise Database](https:\/\/www.muscleandstrength.com\/exercises) that has many substitutions you can consider if you need them. Don’t be afraid to ask in the comments section, either. We can share suggestions for substitutions if you tell us what you are working with.\n\n**Related: [Upper Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)](https:\/\/www.muscleandstrength.com\/articles\/upper-body-gym-machine-alternatives)**\n\nThese workouts are split between the upper and lower body. You will target each major muscle group once per session. One abs exercise is included with each workout so you can target the core.\n\nThe “A” workouts will have you use heavier weights for lower reps to help with building muscle. The “B” sessions have different movements for higher reps to focus on endurance and burning calories.\n\nThe workouts are designed to be short but sweet. Since these are made for beginners, there is not as much volume as intermediate or advanced trainees may prefer. If that applies to you, fear not, because we have many other workouts to consider here on M\\&S.\n\n**Related: [Lower Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)](https:\/\/www.muscleandstrength.com\/articles\/lower-body-alternatives-your-favorite-gym-machines)**\n\n### Example Program Schedules:\n**Training + Cardio Schedule Option 1 (Same Day, Separate Times)**\n\n- Monday: Cardio (AM), Workout 1 (PM)\n- Tuesday: Rest\n- Wednesday: Cardio (AM), Workout 2 (PM)\n- Thursday: Rest\n- Friday: Cardio (AM), Workout 3 (PM)\n- Saturday: Rest\n- Sunday: Cardio (AM), Workout 4 (PM)\n\n**Training + Cardio Schedule Option 2 (Post-Weight Training)**\n\n- Monday: Workout 1 + Cardio\n- Tuesday: Workout 2 + Cardio\n- Wednesday: Rest\n- Thursday: Workout 3 + Cardio\n- Friday: Workout 4 + Cardio\n- Saturday: Rest\n- Sunday: Rest\n\n**Recommended: Need a warm-up routine? [Check out this 15-minute plan\\!](https:\/\/www.muscleandstrength.com\/workouts\/the-best-15-minute-warm-up)**\n\n**![Fit man wearing a black tank top doing shoulder presses in the gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2024\/muscular-man-doing-shoulder-presses.jpg)**\n\n## 8 Week Beginner Fat Loss Workout\n### Workout \\#1 - Upper Body Workout A\n| Exercise | Sets | Reps | Rest |\n|---|---|---|---|\n| [Dumbbell Pullover](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-pullover.html) | 2 | 10 | 45 sec |\n| [Dumbbell Bench Press](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-bench-press.html) | 2 | 10 | 45 sec |\n| [Arnold Press](https:\/\/www.muscleandstrength.com\/exercises\/seated-arnold-press.html) | 2 | 10 | 45 sec |\n| [Dumbbell Curl](https:\/\/www.muscleandstrength.com\/exercises\/standing-dumbbell-curl.html) | 2 | 10 | 30 sec |\n| [Overhead Tricep Extension](https:\/\/www.muscleandstrength.com\/exercises\/two-arm-dumbbell-extension.html) | 2 | 10 | 30 sec |\n| [Lying Leg Raise](https:\/\/www.muscleandstrength.com\/exercises\/lying-floor-leg-raise.html) | 2 | 10 | 30 sec |\n### Workout \\#2 - Lower Body Workout A\n| Exercise | Sets | Reps | Rest |\n|---|---|---|---|\n| [Goblet Squat](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-goblet-squat) | 2 | 10 | 45 sec |\n| [Hip Thrust](https:\/\/www.muscleandstrength.com\/exercises\/barbell-hip-thrust) | 2 | 10 | 45 sec |\n| [Walking Lunge](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-walking-lunge.html) | 2 | 10, each leg | 45 sec |\n| [Stiff Leg Deadlift](https:\/\/www.muscleandstrength.com\/exercises\/stiff-leg-deadlift-aka-romanian-deadlift.html) | 2 | 10 | 30 sec |\n| [Standing Calf Raise](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-standing-calf-raise.html) | 2 | 10 | 30 sec |\n| [Oblique Crunch](https:\/\/www.muscleandstrength.com\/exercises\/side-crunch.html) | 2 | 10, each side | 30 sec |\n### Workout \\#3 - Upper Body Workout B\n| Exercise | Sets | Reps | Rest |\n|---|---|---|---|\n| [Bent Over Dumbbell Row](https:\/\/www.muscleandstrength.com\/exercises\/bent-over-dumbbell-row.html) | 2 | 20 | 45 sec |\n| [Incline Dumbbell Bench Press](https:\/\/www.muscleandstrength.com\/exercises\/incline-dumbbell-bench-press.html) | 2 | 20 | 45 sec |\n| [Dumbbell Reverse Fly](https:\/\/www.muscleandstrength.com\/exercises\/bent-over-dumbbell-reverse-fly.html) | 2 | 20 | 30 sec |\n| [Cable Curl](https:\/\/www.muscleandstrength.com\/exercises\/cable-curl.html) | 2 | 20 | 30 sec |\n| [Straight Bar Tricep Extension](https:\/\/www.muscleandstrength.com\/exercises\/tricep-extension.html) | 2 | 20 | 30 sec |\n| [Plank](https:\/\/www.muscleandstrength.com\/exercises\/hover.html) | 2 | 30 sec | 30 sec |\n### Workout \\#4 - Lower Body Workout B\n| Exercise | Sets | Reps | Rest |\n|---|---|---|---|\n| [Squat Jumps](https:\/\/www.muscleandstrength.com\/exercises\/prisoner-jump-squat) | 2 | 20 | 45 sec |\n| [Standing](https:\/\/www.muscleandstrength.com\/exercises\/standing-glute-kickback.html) [Glute Kickback](https:\/\/www.muscleandstrength.com\/exercises\/standing-glute-kickback.html) | 2 | 20, each leg | 45 sec |\n| [Leg Curl](https:\/\/www.muscleandstrength.com\/exercises\/leg-curl.html) | 2 | 20 | 30 sec |\n| [Leg Extension](https:\/\/www.muscleandstrength.com\/exercises\/leg-extension.html) | 2 | 20 | 30 sec |\n| [Seated Calf Raise](https:\/\/www.muscleandstrength.com\/exercises\/seated-calf-raise.html) | 2 | 20 | 30 sec |\n| [Sit-Up](https:\/\/www.muscleandstrength.com\/exercises\/sit-up.html) | 2 | 20 | 30 sec |\n## ![Fit man sitting on the floor and doing stretches in the gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2024\/fit-man-doing-stretches-in-the-gym.jpg)\n## Recovery\nWorking out is important, but it will only be as effective as your [recovery](https:\/\/www.muscleandstrength.com\/articles\/rest-days-active-recovery-vs-passive-recovery) from those workouts. Fortunately, that doesn’t have to be complicated, either. These simple tips can help you properly recover from the workouts and prepare for the next one.\n\n- Eight hours of [sleep](https:\/\/www.muscleandstrength.com\/articles\/hacking-sleep-9-tips) every night\n- Stretching and [mobility work](https:\/\/www.muscleandstrength.com\/articles\/mobility-101-basics-of-mobility) post-workout\n- Meditation\n- Proper [Supplementation](https:\/\/www.muscleandstrength.com\/articles\/5-essential-fat-loss-supplements)\n\nWe have a [complete guide on recovery](https:\/\/www.muscleandstrength.com\/expert-guides\/workout-recovery) that can help you create the plan that will be the easiest for you to follow.\n\n## Conclusion\nThis program is meant to serve two purposes – kick start your weight loss journey and make it simple to follow so you are more likely to stay consistent and see success. Eventually, you will need to challenge yourself in the gym and make personal diet changes, but that can wait until you find it easier to make this lifestyle a habit. If you are ready to take this on and change your physique for the better, then let us know how you progress on this routine so your success can inspire others to achieve their own.","meta_canonical":null}

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Meta Title	8 Week Fat Loss Workout for Beginners \| Muscle & Strength
Meta Description	This 4-day program is designed to help you burn fat without burning too much time on the clock. You'll also learn the basics of fat loss nutrition and recovery.
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Boilerpipe Text	It's said that how you start something is the key to how successful you'll be. This statement rings true, especially when applied to fitness and weight loss . Many people who want to lose weight and get in shape start working out and become so confused about what to do versus what not to do, that they eventually get frustrated and give up. At M&S, we've found that if you can get started and move in the right direction, you'll be more likely to remain committed, which then helps them achieve the success they are looking for. That's why we created this eight-week program. Beginners can get started, commit to a simple routine, and eliminate all the noise around them. Recommended: Need help losing fat? Take our free fat loss course! This routine involves four weight training sessions and scheduled cardio sessions that will help you develop positive habits , move forward, and start seeing the progress that will motivate you to take this to the next level and make fitness a part of your lifestyle. Additionally, we will cover a couple of other components like nutrition and recovery so you will be prepared to make this time “the time” you begin the process of changing your body and life positively. For the next eight weeks, you will be weight training and performing cardio sessions every other day. That means you will train one day, then take the next day off. The cycle repeats until you have completed eight weeks. This plan is meant to be simple, yet effective. Below we have included a couple of training and cardio schedule examples for you, but certainly modify it based on what works best for you. Nutrition You will find out that your nutrition will be even more important than the workouts. That is why we are covering this first. In the spirit of simplicity, the first lesson for weight loss is that the calories you take in must be less than the calories you burn every day. You can figure out how many calories you need per day by using our Basal Metabolic Rate (BMR) calculator . You simply follow the directions for the calculator to get the total calories you need every day to maintain your body now. Once you get that number, subtract 500, which gives you the number of calories to eat per day. Eating 500 less is important because one pound of fat is equal to 3,500 calories. If you eat 500 calories below your BMR per day, then you should expect to lose one pound a week. Once you know that number, you can begin setting up your nutrition plan. Our Fat Loss Guide can help you do that quickly. Once you have your nutrition plan in place, we can get to the training. Water is going to be crucial as well. Make sure you drink at least half of your body weight in ounces. For example, if you weigh 200 pounds, then drink 100 ounces of water per day. The best approach to do this is drinking most of the water in the morning. That way, you are drinking less throughout the day, and you will be less likely to get up in the middle of the night to go to the bathroom. Related: How To Build A Fat Loss Meal Plan: A Step-by-Step Guide Cardio Cardio is going to be essential for this. Aside from the workouts, you should plan on doing 20–30-minute cardio sessions. Ideally, this could be done separately from the weight training workouts. You can either do it first thing in the morning, or later in the day. If time is not on your side, then go ahead and do the cardio after the weight training. Weights followed by cardio is the best strategy for fat loss if you must do them together. Beginners should focus more on simply doing the work and being consistent, which is why doing steady-state cardio such as walking to increase your daily step count or Zone 2 cardio on a machine is recommended. High-intensity interval training may be too challenging if you are new to training, but you can build up to that once you complete this program or are comfortable with a regular fitness routine. The Workouts Free weights are very beneficial for fitness newcomers, and we are aware that many people reading and following our programs train from home . That is why most of the exercises shown here will be with dumbbells or body weight. There are some machines included as well, but we have our Exercise Database that has many substitutions you can consider if you need them. Don’t be afraid to ask in the comments section, either. We can share suggestions for substitutions if you tell us what you are working with. Related: Upper Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!) These workouts are split between the upper and lower body. You will target each major muscle group once per session. One abs exercise is included with each workout so you can target the core. The “A” workouts will have you use heavier weights for lower reps to help with building muscle. The “B” sessions have different movements for higher reps to focus on endurance and burning calories. The workouts are designed to be short but sweet. Since these are made for beginners, there is not as much volume as intermediate or advanced trainees may prefer. If that applies to you, fear not, because we have many other workouts to consider here on M&S. Related: Lower Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!) Example Program Schedules: Training + Cardio Schedule Option 1 (Same Day, Separate Times) Monday: Cardio (AM), Workout 1 (PM) Tuesday: Rest Wednesday: Cardio (AM), Workout 2 (PM) Thursday: Rest Friday: Cardio (AM), Workout 3 (PM) Saturday: Rest Sunday: Cardio (AM), Workout 4 (PM) Training + Cardio Schedule Option 2 (Post-Weight Training) Monday: Workout 1 + Cardio Tuesday: Workout 2 + Cardio Wednesday: Rest Thursday: Workout 3 + Cardio Friday: Workout 4 + Cardio Saturday: Rest Sunday: Rest Recommended: Need a warm-up routine? Check out this 15-minute plan! 8 Week Beginner Fat Loss Workout Workout #1 - Upper Body Workout A Exercise Sets Reps Rest Dumbbell Pullover 2 10 45 sec Dumbbell Bench Press 2 10 45 sec Arnold Press 2 10 45 sec Dumbbell Curl 2 10 30 sec Overhead Tricep Extension 2 10 30 sec Lying Leg Raise 2 10 30 sec Workout #2 - Lower Body Workout A Exercise Sets Reps Rest Goblet Squat 2 10 45 sec Hip Thrust 2 10 45 sec Walking Lunge 2 10, each leg 45 sec Stiff Leg Deadlift 2 10 30 sec Standing Calf Raise 2 10 30 sec Oblique Crunch 2 10, each side 30 sec Workout #3 - Upper Body Workout B Exercise Sets Reps Rest Bent Over Dumbbell Row 2 20 45 sec Incline Dumbbell Bench Press 2 20 45 sec Dumbbell Reverse Fly 2 20 30 sec Cable Curl 2 20 30 sec Straight Bar Tricep Extension 2 20 30 sec Plank 2 30 sec 30 sec Workout #4 - Lower Body Workout B Exercise Sets Reps Rest Squat Jumps 2 20 45 sec Standing Glute Kickback 2 20, each leg 45 sec Leg Curl 2 20 30 sec Leg Extension 2 20 30 sec Seated Calf Raise 2 20 30 sec Sit-Up 2 20 30 sec Recovery Working out is important, but it will only be as effective as your recovery from those workouts. Fortunately, that doesn’t have to be complicated, either. These simple tips can help you properly recover from the workouts and prepare for the next one. Eight hours of sleep every night Stretching and mobility work post-workout Meditation Proper Supplementation We have a complete guide on recovery that can help you create the plan that will be the easiest for you to follow. Conclusion This program is meant to serve two purposes – kick start your weight loss journey and make it simple to follow so you are more likely to stay consistent and see success. Eventually, you will need to challenge yourself in the gym and make personal diet changes, but that can wait until you find it easier to make this lifestyle a habit. If you are ready to take this on and change your physique for the better, then let us know how you progress on this routine so your success can inspire others to achieve their own.
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[Vegetarian Recipes](https://www.muscleandstrength.com/recipes/vegetarian) - [View All](https://www.muscleandstrength.com/recipes) - [Tools ›](https://www.muscleandstrength.com/tools) Back Tools [Go to Tools](https://www.muscleandstrength.com/tools) - [Bench Press Calculator](https://www.muscleandstrength.com/tools/bench-press-calculator) - [BMR + Daily Calorie Calculator](https://www.muscleandstrength.com/tools/bmr-calculator) - [Bodyfat % Calculator](https://www.muscleandstrength.com/tools/measure-bodyfat) - [Body Measurements Calculator](https://www.muscleandstrength.com/tools/ideal-measurements) - [Bench Press Max Chart](https://www.muscleandstrength.com/tools/bench-press-max-chart) [7 Day Customer Support](https://support.muscleandstrength.com/) [Live Chat](https://support.muscleandstrength.com/hc/en-us/requests/new) 1-800-537-9910 # 8 Week Fat Loss Workout for Beginners ![Roger “Rock” Lockridge, Senior Writer](data:image/gif;base64,R0lGODlhAQABAIAAAAUEBAAAACwAAAAAAQABAAACAkQBADs=) Written By: [Roger “Rock” Lockridge, Senior Writer](https://www.muscleandstrength.com/authors/roger-lockridge) October 7th, 2024 Categories: [Workouts](https://www.muscleandstrength.com/workout-routines) [Workouts For Men](https://www.muscleandstrength.com/workouts/men) [Workouts For Women](https://www.muscleandstrength.com/workouts/women) [Fat Loss](https://www.muscleandstrength.com/workouts/fat-loss) [Beginner](https://www.muscleandstrength.com/workouts/beginner) 1\.1M Reads [Print]() [Share on Facebook]() [Share by Email]() [Share on WhatsApp]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/) [Share on X]() [Share on Messenger]() ![Lean man and woman doing shoulder presses in the gym.](https://cdn.muscleandstrength.com/sites/default/files/lean-man-and-woman-doing-a-fat-loss-workout-in-the-gym_0.jpg) This 4-day program is designed to help you burn fat without burning too much time on the clock. You'll also learn the basics of fat loss nutrition and recovery. ##### Workout Summary - Main Goal Lose Fat - Workout Type Split - Training Level Beginner - Program Duration8 weeks - Days Per Week 4 - Time Per Workout45-60 minutes - Equipment Required Barbell, Bodyweight, Cables, Dumbbells, Machines - Target Gender Male & Female - Recommended Supps [Protein](https://www.muscleandstrength.com/store/category/protein.html) [Creatine](https://www.muscleandstrength.com/store/category/creatine.html) [Multivitamin](https://www.muscleandstrength.com/store/category/vitamins-minerals/multivitamins.html) [Pre-Workout (optional)](https://www.muscleandstrength.com/store/category/pre-workout.html) [Fat Burner (optional)](https://www.muscleandstrength.com/store/category/fat-loss.html) - Workout PDF [Download Workout](https://www.muscleandstrength.com/sites/default/files/workouts/8weekbeginnerfatlossworkout.pdf) ## Workout Description It's said that how you start something is the key to how successful you'll be. This statement rings true, especially when applied to fitness and [weight loss](https://www.muscleandstrength.com/expert-guides/fat-loss). Many people who want to lose weight and get in shape start working out and become so confused about what to do versus what not to do, that they eventually get frustrated and give up. At M\&S, we've found that if you can get started and move in the right direction, you'll be more likely to remain committed, which then helps them achieve the [success](https://www.muscleandstrength.com/articles/7-habits-highly-motivated-and-successful-gym-goers) they are looking for. That's why we created this eight-week program. [Beginners](https://www.muscleandstrength.com/workouts/beginner) can get started, commit to a simple routine, and eliminate all the noise around them. Recommended: Need help losing fat? [Take our free fat loss course\!](https://www.muscleandstrength.com/flcourse) This routine involves four weight training sessions and scheduled cardio sessions that will help you develop positive [habits](https://www.muscleandstrength.com/articles/7-habits-highly-motivated-and-successful-gym-goers), move forward, and start seeing the progress that will motivate you to take this to the next level and make fitness a part of your lifestyle. Additionally, we will cover a couple of other components like [nutrition](https://www.muscleandstrength.com/articles/fat-loss-meal-plan) and [recovery](https://www.muscleandstrength.com/expert-guides/workout-recovery) so you will be prepared to make this time “the time” you begin the process of changing your body and life positively. ![Fit man doing barbell curls in the gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2024/fit-man-doing-barbell-curls.jpg) ## 8 Week Fat Loss Workout for Beginners Overview For the next eight weeks, you will be weight training and performing cardio sessions every other day. That means you will train one day, then take the next day off. The cycle repeats until you have completed eight weeks. This plan is meant to be simple, yet effective. Below we have included a couple of training and cardio schedule examples for you, but certainly modify it based on what works best for you. ## Nutrition You will find out that your nutrition will be even more important than the workouts. That is why we are covering this first. In the spirit of simplicity, the first lesson for weight loss is that the calories you take in must be less than the calories you burn every day. You can figure out how many calories you need per day by using our [Basal Metabolic Rate (BMR) calculator](https://www.muscleandstrength.com/tools/bmr-calculator). You simply follow the directions for the calculator to get the total calories you need every day to maintain your body now. Once you get that number, subtract 500, which gives you the number of calories to eat per day. Eating 500 less is important because one pound of fat is equal to 3,500 calories. If you eat 500 calories below your BMR per day, then you should expect to lose one pound a week. Once you know that number, you can begin setting up your nutrition plan. Our [Fat Loss Guide](https://www.muscleandstrength.com/expert-guides/fat-loss) can help you do that quickly. Once you have your nutrition plan in place, we can get to the training. Water is going to be crucial as well. Make sure you drink at least half of your body weight in ounces. For example, if you weigh 200 pounds, then drink 100 ounces of water per day. The best approach to do this is drinking most of the water in the morning. That way, you are drinking less throughout the day, and you will be less likely to get up in the middle of the night to go to the bathroom. Related: [How To Build A Fat Loss Meal Plan: A Step-by-Step Guide](https://www.muscleandstrength.com/articles/fat-loss-meal-plan) ## Cardio Cardio is going to be essential for this. Aside from the workouts, you should plan on doing 20–30-minute cardio sessions. Ideally, this could be done separately from the weight training workouts. You can either do it first thing in the morning, or later in the day. If time is not on your side, then go ahead and do the cardio after the weight training. Weights followed by cardio is the best strategy for fat loss if you must do them together. Beginners should focus more on simply doing the work and being consistent, which is why doing steady-state cardio such as walking to increase your daily step count or [Zone 2 cardio](https://www.muscleandstrength.com/articles/beginners-guide-to-zone-2-cardio) on a machine is recommended. [High-intensity interval training](https://www.muscleandstrength.com/workouts/20-minute-hiit-workout) may be too challenging if you are new to training, but you can build up to that once you complete this program or are comfortable with a regular fitness routine. ![Lean man on the stairmaster in the gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2024/lean-man-on-the-stairmaster.jpg) ## The Workouts Free weights are very beneficial for fitness newcomers, and we are aware that many people reading and following our programs train from [home](https://www.muscleandstrength.com/workouts/home). That is why most of the exercises shown here will be with [dumbbells](https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout) or body weight. There are some machines included as well, but we have our [Exercise Database](https://www.muscleandstrength.com/exercises) that has many substitutions you can consider if you need them. Don’t be afraid to ask in the comments section, either. We can share suggestions for substitutions if you tell us what you are working with. Related: [Upper Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)](https://www.muscleandstrength.com/articles/upper-body-gym-machine-alternatives) These workouts are split between the upper and lower body. You will target each major muscle group once per session. One abs exercise is included with each workout so you can target the core. The “A” workouts will have you use heavier weights for lower reps to help with building muscle. The “B” sessions have different movements for higher reps to focus on endurance and burning calories. The workouts are designed to be short but sweet. Since these are made for beginners, there is not as much volume as intermediate or advanced trainees may prefer. If that applies to you, fear not, because we have many other workouts to consider here on M\&S. Related: [Lower Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)](https://www.muscleandstrength.com/articles/lower-body-alternatives-your-favorite-gym-machines) ### Example Program Schedules: Training + Cardio Schedule Option 1 (Same Day, Separate Times) - Monday: Cardio (AM), Workout 1 (PM) - Tuesday: Rest - Wednesday: Cardio (AM), Workout 2 (PM) - Thursday: Rest - Friday: Cardio (AM), Workout 3 (PM) - Saturday: Rest - Sunday: Cardio (AM), Workout 4 (PM) Training + Cardio Schedule Option 2 (Post-Weight Training) - Monday: Workout 1 + Cardio - Tuesday: Workout 2 + Cardio - Wednesday: Rest - Thursday: Workout 3 + Cardio - Friday: Workout 4 + Cardio - Saturday: Rest - Sunday: Rest Recommended: Need a warm-up routine? [Check out this 15-minute plan\!](https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up) ![Fit man wearing a black tank top doing shoulder presses in the gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2024/muscular-man-doing-shoulder-presses.jpg) ## 8 Week Beginner Fat Loss Workout ### Workout \#1 - Upper Body Workout A \| Exercise \| Sets \| Reps \| Rest \| \|---\|---\|---\|---\| \| [Dumbbell Pullover](https://www.muscleandstrength.com/exercises/dumbbell-pullover.html) \| 2 \| 10 \| 45 sec \| \| [Dumbbell Bench Press](https://www.muscleandstrength.com/exercises/dumbbell-bench-press.html) \| 2 \| 10 \| 45 sec \| \| [Arnold Press](https://www.muscleandstrength.com/exercises/seated-arnold-press.html) \| 2 \| 10 \| 45 sec \| \| [Dumbbell Curl](https://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html) \| 2 \| 10 \| 30 sec \| \| [Overhead Tricep Extension](https://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.html) \| 2 \| 10 \| 30 sec \| \| [Lying Leg Raise](https://www.muscleandstrength.com/exercises/lying-floor-leg-raise.html) \| 2 \| 10 \| 30 sec \| ### Workout \#2 - Lower Body Workout A \| Exercise \| Sets \| Reps \| Rest \| \|---\|---\|---\|---\| \| [Goblet Squat](https://www.muscleandstrength.com/exercises/dumbbell-goblet-squat) \| 2 \| 10 \| 45 sec \| \| [Hip Thrust](https://www.muscleandstrength.com/exercises/barbell-hip-thrust) \| 2 \| 10 \| 45 sec \| \| [Walking Lunge](https://www.muscleandstrength.com/exercises/dumbbell-walking-lunge.html) \| 2 \| 10, each leg \| 45 sec \| \| [Stiff Leg Deadlift](https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html) \| 2 \| 10 \| 30 sec \| \| [Standing Calf Raise](https://www.muscleandstrength.com/exercises/bodyweight-standing-calf-raise.html) \| 2 \| 10 \| 30 sec \| \| [Oblique Crunch](https://www.muscleandstrength.com/exercises/side-crunch.html) \| 2 \| 10, each side \| 30 sec \| ### Workout \#3 - Upper Body Workout B \| Exercise \| Sets \| Reps \| Rest \| \|---\|---\|---\|---\| \| [Bent Over Dumbbell Row](https://www.muscleandstrength.com/exercises/bent-over-dumbbell-row.html) \| 2 \| 20 \| 45 sec \| \| [Incline Dumbbell Bench Press](https://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.html) \| 2 \| 20 \| 45 sec \| \| [Dumbbell Reverse Fly](https://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.html) \| 2 \| 20 \| 30 sec \| \| [Cable Curl](https://www.muscleandstrength.com/exercises/cable-curl.html) \| 2 \| 20 \| 30 sec \| \| [Straight Bar Tricep Extension](https://www.muscleandstrength.com/exercises/tricep-extension.html) \| 2 \| 20 \| 30 sec \| \| [Plank](https://www.muscleandstrength.com/exercises/hover.html) \| 2 \| 30 sec \| 30 sec \| ### Workout \#4 - Lower Body Workout B \| Exercise \| Sets \| Reps \| Rest \| \|---\|---\|---\|---\| \| [Squat Jumps](https://www.muscleandstrength.com/exercises/prisoner-jump-squat) \| 2 \| 20 \| 45 sec \| \| [Standing](https://www.muscleandstrength.com/exercises/standing-glute-kickback.html) [Glute Kickback](https://www.muscleandstrength.com/exercises/standing-glute-kickback.html) \| 2 \| 20, each leg \| 45 sec \| \| [Leg Curl](https://www.muscleandstrength.com/exercises/leg-curl.html) \| 2 \| 20 \| 30 sec \| \| [Leg Extension](https://www.muscleandstrength.com/exercises/leg-extension.html) \| 2 \| 20 \| 30 sec \| \| [Seated Calf Raise](https://www.muscleandstrength.com/exercises/seated-calf-raise.html) \| 2 \| 20 \| 30 sec \| \| [Sit-Up](https://www.muscleandstrength.com/exercises/sit-up.html) \| 2 \| 20 \| 30 sec \| ## ![Fit man sitting on the floor and doing stretches in the gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2024/fit-man-doing-stretches-in-the-gym.jpg) ## Recovery Working out is important, but it will only be as effective as your [recovery](https://www.muscleandstrength.com/articles/rest-days-active-recovery-vs-passive-recovery) from those workouts. Fortunately, that doesn’t have to be complicated, either. These simple tips can help you properly recover from the workouts and prepare for the next one. - Eight hours of [sleep](https://www.muscleandstrength.com/articles/hacking-sleep-9-tips) every night - Stretching and [mobility work](https://www.muscleandstrength.com/articles/mobility-101-basics-of-mobility) post-workout - Meditation - Proper [Supplementation](https://www.muscleandstrength.com/articles/5-essential-fat-loss-supplements) We have a [complete guide on recovery](https://www.muscleandstrength.com/expert-guides/workout-recovery) that can help you create the plan that will be the easiest for you to follow. ## Conclusion This program is meant to serve two purposes – kick start your weight loss journey and make it simple to follow so you are more likely to stay consistent and see success. Eventually, you will need to challenge yourself in the gym and make personal diet changes, but that can wait until you find it easier to make this lifestyle a habit. If you are ready to take this on and change your physique for the better, then let us know how you progress on this routine so your success can inspire others to achieve their own. [Print]() [Share on Facebook]() [Share by Email]() [Share on WhatsApp]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/) [Share on X]() [Share on Messenger]() Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. ![Roger “Rock” Lockridge, Senior Writer]() ##### [Roger “Rock” Lockridge, Senior Writer](https://www.muscleandstrength.com/authors/roger-lockridge) Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. ##### 99 Comments [Post Comment]() Robert Posted on: Thu, 03/26/2026 - 11:30 In regards to this workout, instead of cardio in the am. Can I do cardio post workout. Right now I do 20-30 minutes of boxing after workouts(typically after leg workouts) 3x a week. Would that suffice for cardio requirements? - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1615119) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1615119) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Fri, 03/27/2026 - 05:03 Hi Robert, it would suffice. May not be 100% similar results, but I believe you could still make substantial progress, especially since you are doing boxing. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1615164) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1615164) Elisca Posted on: Tue, 03/24/2026 - 00:44 Hello, I am a female in my early 50s and cannot decide between this program or the "8 Week Beginner Fat Loss Workout for Women". They are fairly similar with 4 days of 2UB and 2LB days plus cardio. However, this one is 2 Sets x 10 and the other one 3 sets x 12,10,8. What is the difference in expected results with this please and which would be best for me? Thank you. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1614906) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1614906) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Wed, 03/25/2026 - 05:07 Hi Elisca, there is no wrong answers here, but the other one does focus more on areas that women traditionally want to target such as glutes, triceps, etc. The other one also focuses on strength, which is never a bad thing. I hope that can help you make a decision. Thanks for reading M\&S\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1615012) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1615012) Elisca Posted on: Sun, 03/29/2026 - 19:49 Thank you Roger. Appreciate the feedback. I have swapped to the other program and is loving it so far. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1615356) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1615356) Hans Posted on: Tue, 03/17/2026 - 23:17 Another question when is a good time to add heavier weights to my workout? Because I don’t think I would be using the same weights for the entirety of the 8-week program correct? - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1614255) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1614255) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Thu, 03/19/2026 - 05:05 You are correct, when you can do two reps over the recommended rep count, go up. I hope this helps\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1614425) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1614425) Hans Posted on: Tue, 03/24/2026 - 14:04 Thank you\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1614950) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1614950) Hans Posted on: Tue, 03/10/2026 - 18:06 I got a question. I want to know how much protein I’m supposed to to take for this workout and should I do it everyday or only after workouts?? - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1613848) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1613848) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Wed, 03/11/2026 - 05:16 Hi Hans, this guide can help you with everything nutrition related that can work with a program like this. <https://www.muscleandstrength.com/expert-guides/fat-loss> - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1613866) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1613866) Hans Posted on: Tue, 03/17/2026 - 23:15 Thank you\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1614254) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1614254) Katherine Posted on: Thu, 03/05/2026 - 09:53 Hi, I have a question on workout B for upper body. Do we use lower dumbbell weights than workout A to achieve the higher repetitions? I just started being able to do 10reps with 15 pound dumbbells but I don’t think I can do 20 reps yet with that weight. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1613575) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1613575) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 03/09/2026 - 05:11 Hi Katherine, thank you for reading M\&S. Use the weights that best suit you. They don't have to be the same for different exercises. I hope this helps. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1613773) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1613773) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 02/23/2026 - 05:17 Hi everyone, thank you so much for getting this article to 1 million reads. Being in a position to contribute to M\&S and help so many people achieve personal fitness success is a privilege I don't take for granted. I hope this program or others of mine that you read here have served you well. If you did this one, I'd love to know more about the progress you made. Have a great day, and thanks for reading M\&S\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1613155) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1613155) dani Posted on: Mon, 01/19/2026 - 04:55 Hi, I hope you can help me. I used to be a gym goer however I've stopped due to work commitments, long hours and a lot of overtime. I am now looking to get back to it, I have a few holidays booked in from April onwards. I most struggle with a bit of fat around my belly and love handles. I want to focus on this first before going back to gaining muscle, I mean I would love to tone a little bit but so much more focused on losing a bit of fat. Would you suggest this programme? I am a female 24 years old - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1610851) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1610851) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Tue, 01/20/2026 - 06:08 Hi Dani, yes this is the one I would go with. Even though you used to be a gym goer, this could serve as a refresher for you as you work your way back to training more often and intensely. If nothing else, I would say try this for at least four weeks, then if you feel you are ready for something more intense, we could find something else for you to take it to the next level. As long as the diet and cardio are focused around fat loss, that is going to be what serves you best. Best of luck, and thank you for reading M\&S\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1610889) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1610889) dani Posted on: Wed, 01/21/2026 - 03:10 Hey thanks for getting back to me. Your advice it's appreciated. I've been trying to find an intense cardio session here to add at the end of each workout. Are you able to send me one? Been struggling to find something, looking for something more intense not just standard cardio. For about 15-20 minutes after my workout. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1610920) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1610920) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Wed, 01/21/2026 - 05:12 My pleasure to help. I believe this will have a few options for you. <https://www.muscleandstrength.com/workouts/best-hiit-workouts> - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1610924) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1610924) KEITH Posted on: Tue, 01/13/2026 - 11:47 Hi hope you can help I've recently joined the gym Im 5ft 7 weigh 110kg and mid 40s what option would you recommend For me to lose my bloated belly and get fitter Thank you - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1610582) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1610582) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Wed, 01/14/2026 - 05:48 Hi Keith, for training, I recommend this program. For nutrition, I recommend the info in the link below. <https://www.muscleandstrength.com/expert-guides/fat-loss> I hope this helps. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1610612) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1610612) Frank Williams Posted on: Mon, 01/12/2026 - 22:31 Just starting back up from high school. Im 44 haha, I bought a home gym and me and my son are starting lift again and im trying to lose weight plus build muscle. I have dumb bells, bench with leg extensions, and preacher curl attachment, I think it's called that. I also have kettle bells, my friend recommended those for .e and my son since he plays baseball. My home gym can do alot. Squats,Bench press exercises, and has cables for all types of exercises. Just need a plan and pictures of the exercises I need to do. Or I guess I can look them up on the internet to see how to do correctly so I dont hurt myself or my son. He is 14 going into high school to try and make a very good baseball team. Any help would b appreciated. Thank u - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1610541) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1610541) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Tue, 01/13/2026 - 08:54 Hi Frank, you can check out the link below, which has many articles to consider. Most of our programs have links to videos where you can watch how to do the exercises as well. [https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...](https://www.muscleandstrength.com/articles/how-to-choose-your-next-training-program) - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1610572) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1610572) Anna Posted on: Mon, 12/29/2025 - 06:53 Once we finish the 8 week program then whats the next step - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1609836) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1609836) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 12/29/2025 - 12:46 I hope this one helped you, Anna. Your next program may be at the link below. [https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...](https://www.muscleandstrength.com/articles/how-to-choose-your-next-training-program) - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1609852) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1609852) Rookie Posted on: Mon, 11/24/2025 - 22:36 Hey there, I was thinking about joining gym or maybe starting to work out at home by myself. I used to do yoga years back but when I stopped I gained a lot more fats basically everywhere lol. So I just wanted to know if these exercises are gonna help me or not to burn fats overall ( thighs, Arms, belly) as I'm not really a big fan big butts lol. And How do I start? Please help me out\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1608073) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1608073) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Tue, 11/25/2025 - 07:20 Hi there, thanks for coming to M\&S\! This program is going to be a solid starting point for training. The biggest component for fat loss is the nutrition, and we have a full guide for you to check out here. <https://www.muscleandstrength.com/expert-guides/fat-loss> Between that guide and following this workout, you should be on your way to getting leaner as long as you stay consistent. If you choose to follow these, I hope you check in with progress updates occasionally. We love reading success stories around here\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1608088) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1608088) J.R. Posted on: Mon, 09/29/2025 - 10:30 Would this workout be good for someone who has been inconsistent in the gym for years? I've been exercising on and off for years but now I've gained a lot of weight and need something to help me stay consistent with exercising. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1604997) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1604997) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 09/29/2025 - 11:02 This may be the one to get back on track, J.R. As long as you can stay consistent, this will be a great way to make some progress quickly. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1604998) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1604998) J.R. Posted on: Mon, 09/29/2025 - 11:16 Yeah I’ve been looking for something that could help me maintain muscle (or even gain some) and lose a lot of body fat while helping me build some real consistency. Thanks\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1604999) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1604999) Abdelrahman ElGohary Posted on: Tue, 09/09/2025 - 21:42 How these are suppose to be 8 weeks gym plan ? i see only 2 option for upper and same for lower if you please explain to me - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1604237) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1604237) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Thu, 09/11/2025 - 08:35 Hi, you do the same workouts every week for the eight weeks with goals to get stronger or to do more reps than the previous week. Hope this helps\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1604268) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1604268) Haley Posted on: Thu, 08/21/2025 - 18:01 Hi, The cardio portion and lifting sessions are the same day. What are your thoughts of alternating days of lifting and running. Currently running 8 km every other day. Thanks for your insight. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1603386) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1603386) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Fri, 08/22/2025 - 17:21 Hi Haley, as long as you give yourself at least one full day to recover, I think it would be ok. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1603455) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1603455) Jacob S. Posted on: Thu, 08/21/2025 - 10:25 Hello! So my schedule can be a bit weird, sometimes I can do the mon, tue, thur fri for work outs, other weeks the best, or easiest, would maybe be mon, tue, fri, sun. Would this be ok or would this not be enough time for my muscles to recover? Also I don't have a tone of time, maybe if I stretch it my max an hour and 15 minutes max, including showering. Is there a quicker warm up? Is 10-15 minutes of cardio enough/ok? I use to only do 30 minutes of cardio and no muscle training but just started. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1603376) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1603376) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Fri, 08/22/2025 - 17:19 Hi Jacob, the training splits are ok as long as you feel recovered. If you feel like you are forcing yourself to push through when you haven't recovered, then consider changing the schedule. 10 minutes of cardio would be enough of a warm-up I believe. If you cut a few seconds rest out between sets, that would also buy you a couple of extra minutes. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1603452) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1603452) Sophia Posted on: Fri, 08/01/2025 - 14:01 So this may be a dumb question but my gym is relatively close to my house and I plan on going there on my longboard, that would probably take me about 15min of mostly skating and a short walk to get there and back. Would it be reasonable to skip cardio and only do the workouts and count the skating as cardio? - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1602546) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1602546) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Tue, 08/05/2025 - 20:19 No dumb questions here, Sophia. Thanks for being here on M\&S\! The skating and walk can count towards your cardio, but I would not rely on that solely. 10-15 minutes of cardio at the gym would be a big help as well. If you needed to, you could do it after the training. If you keep with this program, I hope you will share your results with us\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1602791) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1602791) Stephen Branigan Posted on: Thu, 07/31/2025 - 17:11 Can any of these be combined into supersets to cut down on timings? - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1602484) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1602484) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 08/04/2025 - 15:30 Hi Stephen, sure they can. If you want to do the last couple as supersets pairs, I think that would work. If you try it, keep us posted on how you do\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1602751) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1602751) Russell Posted on: Tue, 07/08/2025 - 15:30 So I have gym equipment in the complex I live in. I’m looking to lose a little weight and gain some muscle but I have no idea where to begin. I’ve never worked out in a gym, but have done blue collar work my whole life. Looking at everything is super overwhelming and am just looking for a little guidance\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1600796) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1600796) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Tue, 07/08/2025 - 18:06 Hey Russell, we are glad you are here at M\&S\! The first and most important part would be the diet. Since you mentioned losing a little weight, I would suggest starting with that, and this guide can help with that. <https://www.muscleandstrength.com/expert-guides/fat-loss> As for the workouts, this one is a good one to start with. You can click the name of each exercise, and you will be sent to a page where you can read and watch demonstrations on how to do them. If for whatever reason you can't do the exercise, let us know and we will suggest a replacement. Hopefully we can help you make some sense of this and get you going in the right direction. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1600808) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1600808) Yu Posted on: Sat, 06/28/2025 - 00:27 I dont have brench at home , What can I use instead? for some workout - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1599685) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1599685) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Sat, 06/28/2025 - 07:25 For flat bench exercises, the floor would work. For incline and seated movements, do them standing if possible or use a chair. I hope that helps. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1599720) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1599720) Ryan Posted on: Sat, 06/07/2025 - 23:11 Hi Roger, in terms of warmup will it be ok if I perform an extra set of light weight before each exercise as warmup set? - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1598470) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1598470) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 06/09/2025 - 06:51 Hi Ryan, absolutely! I do the same thing to help myself prepare for the work sets. Go for it\! Thanks for reading M\&S\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1598586) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1598586) Forward Fitness Posted on: Wed, 05/28/2025 - 16:05 Why 20 reps? Shouldn't it be 8 of 3 sets? Heavy weights - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1597678) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1597678) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Thu, 05/29/2025 - 20:39 The goal for this is to challenge the muscles without pounding the joints with super heavy weight. The higher reps also help promote endurance and will help burn more calories throughout the session. - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1597735) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1597735) Diabetic Posted on: Fri, 05/23/2025 - 09:54 I just completed the first week on this eight week program and it is definitely a great program. Question is - once you complete the 8 weeks is it ok to keep doing the same however increase the number of sets or should I then move on to another program. Currently 252lbs and want to get closer to 1\\? Thank you - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1597540) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1597540) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 05/26/2025 - 20:47 Hey there, glad you like the program. You can add more sets (like one per exercise) after you make it the eight weeks, but I think once you get past that, it may be time for a new challenge. That said, ride the 8 weeks out first, and let's see how you do. I am cheering you on\! Thanks for reading M\&S\! - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1597628) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1597628) Jack Klompus Posted on: Fri, 05/23/2025 - 00:49 The fat I need to lose is around my belly. Will this plan help with that and also add some muscle or get me more toned? Or do you recommend something else? - [Reply](https://www.muscleandstrength.com/comment/reply/50340/1597534) - [reply](https://www.muscleandstrength.com/comment/reply/50340/1597534) View More Comments Close Form #### Free Workouts & Advice We send you the latest workouts, videos, expert guides and deals. ###### Customer Service - [Help Center](https://support.muscleandstrength.com/) - [Track Your Order](https://support.muscleandstrength.com/hc/en-us/articles/4410315657367) - [Account Login](https://www.muscleandstrength.com/store/customer/account/login) - [Returns & Exchanges](https://support.muscleandstrength.com/hc/en-us/articles/4409534729879-Returns-Exchanges-Policy) - [Contact Us](https://support.muscleandstrength.com/hc/en-us/requests/new) ###### Follow - [Subscribe to us on Youtube](http://www.youtube.com/muscleandstrength) - [Follow us on Instagram](http://instagram.com/muscleandstrength) - [Follow us on Pinterest](http://pinterest.com/musclestrength/) - [Follow us on TikTok](http://www.tiktok.com/@muscleandstrength) - [Like us on Facebook](http://www.facebook.com/muscleandstrength) - [Follow us on Twitter](http://www.twitter.com/Muscle_Strength) ###### About - [About Us](https://www.muscleandstrength.com/about) - [Rewards Program](https://www.muscleandstrength.com/store/rewards) - [Careers](https://www.muscleandstrength.com/careers) ###### Work With Us - [Contribute to M\&S](https://www.muscleandstrength.com/writers) - [Affiliate Program](https://www.muscleandstrength.com/store/affiliate-program) © 2006-2026, Muscle & Strength, LLC. 1180 First Street South Ext, Columbia, SC, 29209. 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Readable Markdown	It's said that how you start something is the key to how successful you'll be. This statement rings true, especially when applied to fitness and [weight loss](https://www.muscleandstrength.com/expert-guides/fat-loss). Many people who want to lose weight and get in shape start working out and become so confused about what to do versus what not to do, that they eventually get frustrated and give up. At M\&S, we've found that if you can get started and move in the right direction, you'll be more likely to remain committed, which then helps them achieve the [success](https://www.muscleandstrength.com/articles/7-habits-highly-motivated-and-successful-gym-goers) they are looking for. That's why we created this eight-week program. [Beginners](https://www.muscleandstrength.com/workouts/beginner) can get started, commit to a simple routine, and eliminate all the noise around them. Recommended: Need help losing fat? [Take our free fat loss course\!](https://www.muscleandstrength.com/flcourse) This routine involves four weight training sessions and scheduled cardio sessions that will help you develop positive [habits](https://www.muscleandstrength.com/articles/7-habits-highly-motivated-and-successful-gym-goers), move forward, and start seeing the progress that will motivate you to take this to the next level and make fitness a part of your lifestyle. Additionally, we will cover a couple of other components like [nutrition](https://www.muscleandstrength.com/articles/fat-loss-meal-plan) and [recovery](https://www.muscleandstrength.com/expert-guides/workout-recovery) so you will be prepared to make this time “the time” you begin the process of changing your body and life positively. ![Fit man doing barbell curls in the gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2024/fit-man-doing-barbell-curls.jpg) For the next eight weeks, you will be weight training and performing cardio sessions every other day. That means you will train one day, then take the next day off. The cycle repeats until you have completed eight weeks. This plan is meant to be simple, yet effective. Below we have included a couple of training and cardio schedule examples for you, but certainly modify it based on what works best for you. ## Nutrition You will find out that your nutrition will be even more important than the workouts. That is why we are covering this first. In the spirit of simplicity, the first lesson for weight loss is that the calories you take in must be less than the calories you burn every day. You can figure out how many calories you need per day by using our [Basal Metabolic Rate (BMR) calculator](https://www.muscleandstrength.com/tools/bmr-calculator). You simply follow the directions for the calculator to get the total calories you need every day to maintain your body now. Once you get that number, subtract 500, which gives you the number of calories to eat per day. Eating 500 less is important because one pound of fat is equal to 3,500 calories. If you eat 500 calories below your BMR per day, then you should expect to lose one pound a week. Once you know that number, you can begin setting up your nutrition plan. Our [Fat Loss Guide](https://www.muscleandstrength.com/expert-guides/fat-loss) can help you do that quickly. Once you have your nutrition plan in place, we can get to the training. Water is going to be crucial as well. Make sure you drink at least half of your body weight in ounces. For example, if you weigh 200 pounds, then drink 100 ounces of water per day. The best approach to do this is drinking most of the water in the morning. That way, you are drinking less throughout the day, and you will be less likely to get up in the middle of the night to go to the bathroom. Related: [How To Build A Fat Loss Meal Plan: A Step-by-Step Guide](https://www.muscleandstrength.com/articles/fat-loss-meal-plan) ## Cardio Cardio is going to be essential for this. Aside from the workouts, you should plan on doing 20–30-minute cardio sessions. Ideally, this could be done separately from the weight training workouts. You can either do it first thing in the morning, or later in the day. If time is not on your side, then go ahead and do the cardio after the weight training. Weights followed by cardio is the best strategy for fat loss if you must do them together. Beginners should focus more on simply doing the work and being consistent, which is why doing steady-state cardio such as walking to increase your daily step count or [Zone 2 cardio](https://www.muscleandstrength.com/articles/beginners-guide-to-zone-2-cardio) on a machine is recommended. [High-intensity interval training](https://www.muscleandstrength.com/workouts/20-minute-hiit-workout) may be too challenging if you are new to training, but you can build up to that once you complete this program or are comfortable with a regular fitness routine. ![Lean man on the stairmaster in the gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2024/lean-man-on-the-stairmaster.jpg) ## The Workouts Free weights are very beneficial for fitness newcomers, and we are aware that many people reading and following our programs train from [home](https://www.muscleandstrength.com/workouts/home). That is why most of the exercises shown here will be with [dumbbells](https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout) or body weight. There are some machines included as well, but we have our [Exercise Database](https://www.muscleandstrength.com/exercises) that has many substitutions you can consider if you need them. Don’t be afraid to ask in the comments section, either. We can share suggestions for substitutions if you tell us what you are working with. Related: [Upper Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)](https://www.muscleandstrength.com/articles/upper-body-gym-machine-alternatives) These workouts are split between the upper and lower body. You will target each major muscle group once per session. One abs exercise is included with each workout so you can target the core. The “A” workouts will have you use heavier weights for lower reps to help with building muscle. The “B” sessions have different movements for higher reps to focus on endurance and burning calories. The workouts are designed to be short but sweet. Since these are made for beginners, there is not as much volume as intermediate or advanced trainees may prefer. If that applies to you, fear not, because we have many other workouts to consider here on M\&S. Related: [Lower Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)](https://www.muscleandstrength.com/articles/lower-body-alternatives-your-favorite-gym-machines) ### Example Program Schedules: Training + Cardio Schedule Option 1 (Same Day, Separate Times) - Monday: Cardio (AM), Workout 1 (PM) - Tuesday: Rest - Wednesday: Cardio (AM), Workout 2 (PM) - Thursday: Rest - Friday: Cardio (AM), Workout 3 (PM) - Saturday: Rest - Sunday: Cardio (AM), Workout 4 (PM) Training + Cardio Schedule Option 2 (Post-Weight Training) - Monday: Workout 1 + Cardio - Tuesday: Workout 2 + Cardio - Wednesday: Rest - Thursday: Workout 3 + Cardio - Friday: Workout 4 + Cardio - Saturday: Rest - Sunday: Rest Recommended: Need a warm-up routine? [Check out this 15-minute plan\!](https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up) ![Fit man wearing a black tank top doing shoulder presses in the gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2024/muscular-man-doing-shoulder-presses.jpg) ## 8 Week Beginner Fat Loss Workout ### Workout \#1 - Upper Body Workout A \| Exercise \| Sets \| Reps \| Rest \| \|---\|---\|---\|---\| \| [Dumbbell Pullover](https://www.muscleandstrength.com/exercises/dumbbell-pullover.html) \| 2 \| 10 \| 45 sec \| \| [Dumbbell Bench Press](https://www.muscleandstrength.com/exercises/dumbbell-bench-press.html) \| 2 \| 10 \| 45 sec \| \| [Arnold Press](https://www.muscleandstrength.com/exercises/seated-arnold-press.html) \| 2 \| 10 \| 45 sec \| \| [Dumbbell Curl](https://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html) \| 2 \| 10 \| 30 sec \| \| [Overhead Tricep Extension](https://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.html) \| 2 \| 10 \| 30 sec \| \| [Lying Leg Raise](https://www.muscleandstrength.com/exercises/lying-floor-leg-raise.html) \| 2 \| 10 \| 30 sec \| ### Workout \#2 - Lower Body Workout A \| Exercise \| Sets \| Reps \| Rest \| \|---\|---\|---\|---\| \| [Goblet Squat](https://www.muscleandstrength.com/exercises/dumbbell-goblet-squat) \| 2 \| 10 \| 45 sec \| \| [Hip Thrust](https://www.muscleandstrength.com/exercises/barbell-hip-thrust) \| 2 \| 10 \| 45 sec \| \| [Walking Lunge](https://www.muscleandstrength.com/exercises/dumbbell-walking-lunge.html) \| 2 \| 10, each leg \| 45 sec \| \| [Stiff Leg Deadlift](https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html) \| 2 \| 10 \| 30 sec \| \| [Standing Calf Raise](https://www.muscleandstrength.com/exercises/bodyweight-standing-calf-raise.html) \| 2 \| 10 \| 30 sec \| \| [Oblique Crunch](https://www.muscleandstrength.com/exercises/side-crunch.html) \| 2 \| 10, each side \| 30 sec \| ### Workout \#3 - Upper Body Workout B \| Exercise \| Sets \| Reps \| Rest \| \|---\|---\|---\|---\| \| [Bent Over Dumbbell Row](https://www.muscleandstrength.com/exercises/bent-over-dumbbell-row.html) \| 2 \| 20 \| 45 sec \| \| [Incline Dumbbell Bench Press](https://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.html) \| 2 \| 20 \| 45 sec \| \| [Dumbbell Reverse Fly](https://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.html) \| 2 \| 20 \| 30 sec \| \| [Cable Curl](https://www.muscleandstrength.com/exercises/cable-curl.html) \| 2 \| 20 \| 30 sec \| \| [Straight Bar Tricep Extension](https://www.muscleandstrength.com/exercises/tricep-extension.html) \| 2 \| 20 \| 30 sec \| \| [Plank](https://www.muscleandstrength.com/exercises/hover.html) \| 2 \| 30 sec \| 30 sec \| ### Workout \#4 - Lower Body Workout B \| Exercise \| Sets \| Reps \| Rest \| \|---\|---\|---\|---\| \| [Squat Jumps](https://www.muscleandstrength.com/exercises/prisoner-jump-squat) \| 2 \| 20 \| 45 sec \| \| [Standing](https://www.muscleandstrength.com/exercises/standing-glute-kickback.html) [Glute Kickback](https://www.muscleandstrength.com/exercises/standing-glute-kickback.html) \| 2 \| 20, each leg \| 45 sec \| \| [Leg Curl](https://www.muscleandstrength.com/exercises/leg-curl.html) \| 2 \| 20 \| 30 sec \| \| [Leg Extension](https://www.muscleandstrength.com/exercises/leg-extension.html) \| 2 \| 20 \| 30 sec \| \| [Seated Calf Raise](https://www.muscleandstrength.com/exercises/seated-calf-raise.html) \| 2 \| 20 \| 30 sec \| \| [Sit-Up](https://www.muscleandstrength.com/exercises/sit-up.html) \| 2 \| 20 \| 30 sec \| ## ![Fit man sitting on the floor and doing stretches in the gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2024/fit-man-doing-stretches-in-the-gym.jpg) ## Recovery Working out is important, but it will only be as effective as your [recovery](https://www.muscleandstrength.com/articles/rest-days-active-recovery-vs-passive-recovery) from those workouts. Fortunately, that doesn’t have to be complicated, either. These simple tips can help you properly recover from the workouts and prepare for the next one. - Eight hours of [sleep](https://www.muscleandstrength.com/articles/hacking-sleep-9-tips) every night - Stretching and [mobility work](https://www.muscleandstrength.com/articles/mobility-101-basics-of-mobility) post-workout - Meditation - Proper [Supplementation](https://www.muscleandstrength.com/articles/5-essential-fat-loss-supplements) We have a [complete guide on recovery](https://www.muscleandstrength.com/expert-guides/workout-recovery) that can help you create the plan that will be the easiest for you to follow. ## Conclusion This program is meant to serve two purposes – kick start your weight loss journey and make it simple to follow so you are more likely to stay consistent and see success. Eventually, you will need to challenge yourself in the gym and make personal diet changes, but that can wait until you find it easier to make this lifestyle a habit. If you are ready to take this on and change your physique for the better, then let us know how you progress on this routine so your success can inspire others to achieve their own.
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