Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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. 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.
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. 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.
113 Comments
Hey Rodger!
I’m looking to start this program on Monday! I’ve recently listed 35lbs and will be starting at 294lbs. I can’t do sit ups yet! Everything else her looks doable. Would you recommend using the AB machine they have at the gym or potentially dead bugs as a replacement?! Or is there another option you would recommend?!
Hey Briar, congrats on the progress and thanks for reading M&S!
Deadbugs would be optimal, but an ab machine works as well. Whichever is better for you is the one to go with here. Best of luck with this one, and please feel free to share updates!
Hi Roger. Used to be big into my weights in my 20's but now in my 50's and want to lose a little weight and build some muscle. For the 'B' workouts, I'm fairly comfortably doing 20 reps on my first set, but only managing around 14 on my second. Should I start with a lighter weights, drop the weight on the second set or persevere and hope it improves? Also, does the 45/30 second rest time apply in between exercises? - e.g. after the second set of curls, do I rest 30 seconds before going into tricep extensions or do I take a slightly longer rest in between muscle groups?
Hi Cos, thank you for reading M&S!
I would suggest starting with lighter weights. Reps matter more than weight for this program. I'd rather you complete the sets at this stage.
The rest time does apply to between exercises as well, including the example you referenced.
I hope this program serves you well!
So this is my last week for this program. What other programs should I go to or what do you recommend? I’m still trying to lose body fat and look better.
Hi Hans, I hope this program has served you well. You can find your next program at the link below.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi, I'm 29 years, 74 KG, 180cm. I have belly fat, does this program help? What if I only focused on workout 1 & 2 with cardio? Does it help for musles building? or I have to do all the 4 workouts with cardio? Also, what is I do cardio right after or before the trainings? coz I'm busy I can't do exercises twice a day.
Hi there, it can help with fat loss if followed properly. It can also help with muscle building if you are eating enough protein and recovering properly. All four workouts should be with cardio. If you do cardio and weights in the same workout, do cardio after weights. This is as I wrote it in the article.
Hi!! So what should our “rest” days actually look like? Normal activities or like active recovery?
Hi Ashley, active recovery is fine, but the intent was to be normal activities and nothing more since it is for beginners.
I will use this program but im highly weighted so does 4 days good to loose weight or i should workout 4 days and the rest days just cardio ?
Hi Mohammad, following the workout as written will serve as a great starting point for a weight loss journey as long as your nutrition and recovery are also planned for weight loss. Best of luck, and thank you for reading M&S!
Hi, I had been doing work out On & off and I want to loss weight. I go to gym 6 times a week what training would you suggest for me?
I'm 5'3 with 84kg
Hi there, I may be biased because I wrote this article, but I suggest this one for you. As long as your nutrition and recovery is focused for fat loss, then this program can serve you very well!
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?
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.
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.
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!
Thank you Roger. Appreciate the feedback. I have swapped to the other program and is loving it so far.
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?
You are correct, when you can do two reps over the recommended rep count, go up. I hope this helps!
Thank you!
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??
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
Thank you!
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.
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.
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!
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
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!
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.
My pleasure to help. I believe this will have a few options for you.
https://www.muscleandstrength.com/workouts/best-hiit-workouts
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
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.
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
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...
Once we finish the 8 week program then whats the next step
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...
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!
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!
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.
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.
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!
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
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!
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.
Hi Haley, as long as you give yourself at least one full day to recover, I think it would be ok.
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.
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.
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?