Fat-Loss Conditioning
Three circuit sessions a week. Move between exercises with minimal rest, rest a full two minutes between rounds. Built to hold onto muscle in a deficit, not to grind anyone into the floor.
See your setup in four steps
- Length
- 6 weeks
- Days a week
- 3
- Sessions
- 18
- Exercises
- 11
Equipment: Bodyweight, Dumbbell, Cable, Kettlebell and Cardio machine
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1
3 sessions
Day 1Circuit A
Three rounds. Rest only between rounds.
Circuit
3×15 @ RPE 7 · rest 15s
3×15 @ BW · rest 15s
3×15 @ RPE 7 · rest 15s
3×30 @ BW · rest 2m
Day 2Circuit B
Circuit
4×20 @ RPE 7 · rest 15s
4×12 @ RPE 7 · rest 15s
- Dumbbell Walking Lunge
Reps per leg.
4×12 @ RPE 7 · rest 15s
- Plank
Seconds.
4×45 @ BW · rest 2m
Day 3Intervals + Core
- Indoor Rowing
Metres per interval.
6×250 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
3×20 @ BW · rest 45s
Week 2
3 sessions
Day 1Circuit A
Three rounds. Rest only between rounds.
Circuit
3×15 @ RPE 7 · rest 15s
3×15 @ BW · rest 15s
3×15 @ RPE 7 · rest 15s
3×30 @ BW · rest 2m
Day 2Circuit B
Circuit
4×20 @ RPE 7 · rest 15s
4×12 @ RPE 7 · rest 15s
- Dumbbell Walking Lunge
Reps per leg.
4×12 @ RPE 7 · rest 15s
- Plank
Seconds.
4×45 @ BW · rest 2m
Day 3Intervals + Core
- Indoor Rowing
Metres per interval.
6×250 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
3×20 @ BW · rest 45s
Week 3
3 sessions
Day 1Circuit A
Three rounds. Rest only between rounds.
Circuit
3×15 @ RPE 7 · rest 15s
3×15 @ BW · rest 15s
3×15 @ RPE 7 · rest 15s
3×30 @ BW · rest 2m
Day 2Circuit B
Circuit
4×20 @ RPE 7 · rest 15s
4×12 @ RPE 7 · rest 15s
- Dumbbell Walking Lunge
Reps per leg.
4×12 @ RPE 7 · rest 15s
- Plank
Seconds.
4×45 @ BW · rest 2m
Day 3Intervals + Core
- Indoor Rowing
Metres per interval.
6×250 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
3×20 @ BW · rest 45s
Week 4
3 sessions
Day 1Circuit A
Three rounds. Rest only between rounds.
Circuit
3×15 @ RPE 7 · rest 15s
3×15 @ BW · rest 15s
3×15 @ RPE 7 · rest 15s
3×30 @ BW · rest 2m
Day 2Circuit B
Circuit
4×20 @ RPE 7 · rest 15s
4×12 @ RPE 7 · rest 15s
- Dumbbell Walking Lunge
Reps per leg.
4×12 @ RPE 7 · rest 15s
- Plank
Seconds.
4×45 @ BW · rest 2m
Day 3Intervals + Core
- Indoor Rowing
Metres per interval.
6×250 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
3×20 @ BW · rest 45s
Week 5
3 sessions
Day 1Circuit A
Three rounds. Rest only between rounds.
Circuit
3×15 @ RPE 7 · rest 15s
3×15 @ BW · rest 15s
3×15 @ RPE 7 · rest 15s
3×30 @ BW · rest 2m
Day 2Circuit B
Circuit
4×20 @ RPE 7 · rest 15s
4×12 @ RPE 7 · rest 15s
- Dumbbell Walking Lunge
Reps per leg.
4×12 @ RPE 7 · rest 15s
- Plank
Seconds.
4×45 @ BW · rest 2m
Day 3Intervals + Core
- Indoor Rowing
Metres per interval.
6×250 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
3×20 @ BW · rest 45s
Week 6
3 sessions
Day 1Circuit A
Three rounds. Rest only between rounds.
Circuit
3×15 @ RPE 7 · rest 15s
3×15 @ BW · rest 15s
3×15 @ RPE 7 · rest 15s
3×30 @ BW · rest 2m
Day 2Circuit B
Circuit
4×20 @ RPE 7 · rest 15s
4×12 @ RPE 7 · rest 15s
- Dumbbell Walking Lunge
Reps per leg.
4×12 @ RPE 7 · rest 15s
- Plank
Seconds.
4×45 @ BW · rest 2m
Day 3Intervals + Core
- Indoor Rowing
Metres per interval.
6×250 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
3×20 @ BW · rest 45s
Questions
- How many days a week is Fat-Loss Conditioning?
- 3 sessions a week for 6 weeks, 18 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Fat-Loss Conditioning need?
- It uses bodyweight, dumbbell, cable, kettlebell and cardio machine.
- Is Fat-Loss Conditioning free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Fat-Loss Conditioning to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Fat-Loss Conditioning free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.