Lose WeightIntermediate8 weeks45-60 min

Lean & Shred

A high-intensity fat-burning program designed to help you shed body fat while preserving lean muscle. This plan combines metabolic conditioning, full-body circuits, and strategic cardio sessions to maximize calorie burn throughout the week. Ideal for those who want to look more defined and feel lighter on their feet.

Equipment Needed

DumbbellsKettlebellBodyweight

Target Muscles

Full BodyCoreCardio

Weekly Schedule

Monday

Full Body HIIT
  • Burpees
  • Kettlebell Swings
  • Mountain Climbers
  • Dumbbell Thrusters

Tuesday

Upper Body + Core
  • Push-ups
  • Dumbbell Rows
  • Plank Hold
  • Russian Twists

Wednesday

Active Recovery
  • Light Walking
  • Stretching
  • Foam Rolling

Thursday

Lower Body Burn
  • Goblet Squats
  • Lunges
  • Box Jumps
  • Calf Raises

Friday

Metabolic Conditioning
  • Battle Ropes
  • Rowing
  • Sled Push
  • Jump Rope

Saturday

Cardio + Abs
  • Running
  • Bicycle Crunches
  • Leg Raises
  • Plank

Sunday

Rest

Rest day — recovery is essential for progress.

Rest Guidance

Rest 30-45 seconds between sets. Take full rest on Sundays and active recovery on Wednesdays.

Safety Tips

  • ✓Warm up for at least 5 minutes before every session.
  • ✓Stay hydrated throughout your workout.
  • ✓Listen to your body and modify exercises if needed.
  • ✓Use proper form to avoid injury during high-intensity moves.
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