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Weight Loss Workout Plan – Lose Fat Sustainably

This structured 8-week workout plan combines strength training and cardio to reduce body fat, preserve muscle mass, and improve metabolic health.

8
Weeks
3
× per Week
45
Minutes
Beginner to Advanced
Level
Tobias Lobitz

Tobias Lobitz

Founder & Software Developer

Developing fitness software since 2018. Personal training experience: 15 years of strength training.

Last updated: Dec 24, 2025

About our content

This workout plan was created with AI assistance and reviewed by certified professionals. All recommendations are based on current sports science and evidence-based principles.

Why This Plan Works

Science-based principles that guarantee your success

1

Combining Strength and Cardio Maximizes Fat Loss

This plan uses a proven approach: strength training preserves muscle mass during a calorie deficit, while HIIT sessions maximize calorie burn. Studies show that this combination can be up to 40% more effective for fat loss than cardio-only training.

2

The Afterburn Effect (EPOC) Works in Your Favor

Intense strength training and HIIT intervals increase post-exercise oxygen consumption (EPOC). This means your body continues to burn additional calories for up to 48 hours after training — even at rest. This so-called "afterburn effect" can increase total calorie expenditure by 6–15%.

3

Preserving Muscle Prevents the Yo-Yo Effect

Unlike diet-only approaches, this plan maintains muscle mass. This is crucial: each kilogram of muscle burns roughly 13 kcal per day at rest. Losing muscle through extreme dieting lowers your metabolic rate and significantly increases the risk of weight regain.

Your Workout Plan in Detail

Your Workout Plan in Detail

Required Equipment: Dumbbells (optional)Mat
1

Squats

3 Sets•12–15 Reps•60s Rest
2

Push-ups

3 Sets•8–12 Reps•60s Rest
3

Dumbbell Rows

3 Sets•12–15 Reps•60s Rest
4

Plank

3 Sets•30–45s Reps•45s Rest
5

Dead Bug

3 Sets•8–10 per side Reps•45s Rest

Progression

Weeks 1–2: Learn technique | Weeks 3–4: Increase volume | Weeks 5–6: Higher intensity | Weeks 7–8: Performance phase

Tips for Maximum Success

  • Maintain a moderate calorie deficit of 300–500 kcal
  • Prioritize strength training to preserve muscle mass
  • Aim for 7–9 hours of sleep per night
  • Increase daily movement outside of workouts

Avoid Common Mistakes

Avoid these typical beginner mistakes for better results

Problem:

Many people rely on extreme diets with only 800–1,000 kcal per day, expecting rapid results.

Consequences:

Your body enters “starvation mode”: metabolism slows down, muscle mass is lost, and energy levels drop — making training ineffective.

Solution:

Maintain a moderate calorie deficit of 300–500 kcal. This results in a sustainable weight loss of 0.5–0.7 kg per week without muscle loss.

Practical Example:

If your maintenance level is 2,000 kcal: eat 1,500–1,700 kcal instead of 1,000.

Frequently Asked Questions

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