Goal: Lose Fat

Workouts For Fat Loss

Maximize your fat loss supplement stack by pairing it with the perfect fat loss workout and vice versa.

Below, we’ve listed the top 10 fat loss workouts on Muscle & Strength.

These workouts are our top performing workouts on a weekly basis and have helped millions of people achieve their fat loss goals.

Every workout on M&S is FREE and comes with a downloadable PDF.

12 Week Fat Destroyer Workout

Week in and week out, the 12 Week Fat Destroyer ranks as our most downloaded workout on Muscle & Strength. And for good reason!

If you’ve got a goal to lose fat, this program has it all. It comes complete with calorie and macro recommendations, a cardio plan, and a full 12 week gym workout split.

The workout program itself is an upper/lower workout split with compound movements to have you lifting heavy and burning a ton of calories.

Download Workout: 12 Week Fat Destroyer Workout

10 Weeks to Shredded: Maximize Your Fat Loss

The 10 Weeks to Shredded workout is easily one of our most shared fat loss workouts. Since being published on Muscle & Strength, it’s received millions of downloads.

It’s clear to see why. The program is simple and produces excellent fat loss results. It also incorporates some more advanced techniques to increase the intensity of each workout. These intensity techniques include rest-pause sets, drop sets, supersets, and double drop sets.

The program also calls for a decent amount of HIIT cardio and ab isolation workouts to help you burn fat and build abs to show off once the fat is gone.

Download Workout: 10 Weeks to Shredded – Maximize Your Fat Loss

Fast Shred Program: 4 Day Compound Set Workout Split

Fast Shred is the complimentary program to the Fast Mass muscle building program. Both programs use supersets to bump up the intensity, provide a cardiovascular challenge, and get you in and out of the weight room quickly.

Where Fast Mass uses supersets with antagonist muscle groups, Fast Shred uses supersets that target the same muscle group – better known as compound sets.

These compound sets will challenge the muscular endurance of that particular muscle group, provide an insane pump, and help you burn calories like crazy.

Download Workout: Fast Shred Program - 4 Day Compound Set Workout Split

Get RIPPED: 3 Day Workout Split Plus Cardio Routine

The Get RIPPED 3 Day Workout is perfect for those of you with a busy schedule. It only requires you to get to the gym for weight training 3 times per week. Of course, you’ll remain active by performing cardio on days you don’t go to the gym.

With the Get RIPPED program, you’ll hit every muscle group twice during the week. The first 2 weight training days are broken up into an upper training session and a lower training session. You’ll finish the weight training portion of your week with a full body workout.

On the rest of the days you’ll perform recovery jogs, walks, and cap off the work week with a 1 mile timed run.

The goal – get stronger on your lifts and get faster on your 1 mile. The end result – a ripped physique.

Download Workout: Get RIPPED - 3 Day Workout Split Plus Cardio Routine

The Body Fat Blaster Workout

The Body Fat Blaster is an 8 week workout program designed to get you the fat loss results you’ve always wanted.

The focus is a holistic approach to fat loss. From working out, to nutrition, to sleep, to stress management – everything that goes on with your body is important when it comes to fat loss.

The program itself follows an upper lower workout design, with a focus on a mix of rep ranges to challenge your strength and muscular endurance, all while promoting muscle growth. Cardio is also recommended to increase the amount of calories you burn during the day to optimize fat loss.

Download Workout: The Body Fat Blaster Workout

The Ripped Freak Training Program

The Ripped Freak Program has been featured on Muscle & Strength for a while now and has given millions of readers the results they always dreamed of.

The Ripped Freak Program is unique in its approach. The program is centered around a 5 Minute Ripped Solution HIIT routine scientifically proven to increase growth hormone, testosterone, and T/C ratio to optimize fat burning.

The rest of the program includes a 3 day split and additional cardio and core work.

If you’re goal is to have a freaky ripped physique, you shouldn’t wait to download this workout’s free PDF.

Download Workout: The Ripped Freak Training Program

Fast 21 Workout: 3 Weeks to a Lean & Shredded Physique

Sometimes getting started with a shred is the toughest part. But, the forever bulk can’t exist if you want to be an overall healthy individual. That doesn’t mean you have to go on a forever shred though.

This Fast 21 Workout was designed to help kick start your fat loss efforts in just 3 weeks.

The big bonus? This program comes with complete demonstration videos for every single workout day. Join along as program designer, Whitney Reid, takes you through an intense 3 week shred session.

Download Workout: Fast 21 Workout - 3 Weeks To A Lean & Shredded Physique

Doug’s 5 Day High Definition Routine

Ever wanted to be so shredded that your muscles looked fit enough to be on a hi-def tv screen?

Muscle & Strength’s original workout creator, Doug Lawrenson, has you covered. Doug’s 5 Day High Definition fat loss routine has been on Muscle & Strength for nearly a decade, has been downloaded millions of times, and has helped many people just like you get the striated muscles they always dreamed of.

Doug’s High Definition Workout utilizes higher rep ranges to bump up the cardiovascular challenge during his shred. He also adds in abs at the end of each training session to build a tighter midsection to show off once he’s achieved his fat loss goals.

Download Workout: Doug's 5 Day High Definition Routine

Spring Shred: 8 Week Fat Loss Workout Plan

If you’re looking for an advanced fat burning workout program, this Spring Shred Workout might be to your liking.

This program packs in intensity techniques throughout each workout day. These intensity techniques increase the total amount of volume and tension placed on the target muscle groups. The result is more calories being burnt during each training day.

The split itself follows a traditional body part split. And just because spring is in its name doesn’t mean it can’t be done any time of year.

Download Workout: Spring Shred: 8 Week Fat Loss Workout Plan

The 15 Min Burner: 4 Day Fat Loss Workout Program

Another perfect workout for those of you short on time, The 15 Min Burner uses complexes to let you perform all of the compound movements needed to burn fat in just 15 minutes.

The workout follows an Upper Lower workout program design, but is unique in that each workout is one giant complex – meaning you perform each exercises using the same piece of equipment in a circuit fashion prior to taking a brief rest period.

The complexes can be challenging, so you have to pick an appropriate weight to use. Each set is to be performed for a minute straight with a fairly quick (and under control) rep tempo.

If you like fast paced and challenging workouts, The 15 Min Burner is going to be the best option for you.

Download Workout: The 15 Min Burner - 4 Day Fat Loss Workout Program


Any of these workouts, paired with appropriate supplementation, and a healthful diet that puts you in a slight calorie deficit will help you achieve your fat loss goals.

So, if you feel the workout you’re currently doing isn’t effectively allowing you to reach your goals, download and give one of the ones listed above a try.

Perform them consistently for their entire workout duration. The results will speak for themselves.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.