RB100 Fitness
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Programme · Weight loss

8-Week Weight Loss

Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.

Length

8 weeks

Sessions

4 per week

Level

Intermediate

Goal

Weight loss

Built for people who already train a little and want a clear structure for losing fat. Strength work keeps your metabolism and muscle up, and the conditioning burns energy.

Week 4 is lighter so you recover. Then the second block raises the volume.

Your progress

Saved on this device

0 of 32 sessions · 0%

Week by week

Week 1

  1. Mon45-Minute Dumbbell Fat Loss45 min
  2. Tue45-Minute Engine Builder45 min
  3. WedRest
  4. Thu30-Minute Fat-Burning Circuit30 min
  5. FriRest
  6. Sat30-Minute Tempo Run30 min
  7. SunRest

Week 2

  1. Mon45-Minute Dumbbell Fat Loss45 min
  2. Tue45-Minute Engine Builder45 min
  3. WedRest
  4. Thu30-Minute Fat-Burning Circuit30 min
  5. FriRest
  6. Sat30-Minute Tempo Run30 min
  7. SunRest

Week 3

  1. Mon45-Minute Dumbbell Fat Loss45 min
  2. Tue45-Minute Engine Builder45 min
  3. WedRest
  4. Thu30-Minute Fat-Burning Circuit30 min
  5. FriRest
  6. Sat30-Minute Tempo Run30 min
  7. SunRest

Week 4

  1. Mon45-Minute Dumbbell Fat Loss45 minLighter week: cut sets or distance by about a third
  2. Tue45-Minute Engine Builder45 min
  3. WedRest
  4. Thu30-Minute Fat-Burning Circuit30 min
  5. FriRest
  6. Sat30-Minute Tempo Run30 min
  7. SunRest

Week 5

  1. Mon45-Minute Dumbbell Fat Loss45 min
  2. Tue45-Minute Engine Builder45 min
  3. WedRest
  4. Thu30-Minute Fat-Burning Circuit30 min
  5. FriRest
  6. Sat30-Minute Tempo Run30 min
  7. SunRest

Week 6

  1. Mon45-Minute Dumbbell Fat Loss45 min
  2. Tue45-Minute Engine Builder45 min
  3. WedRest
  4. Thu30-Minute Fat-Burning Circuit30 min
  5. FriRest
  6. Sat30-Minute Tempo Run30 min
  7. SunRest

Week 7

  1. Mon45-Minute Dumbbell Fat Loss45 min
  2. Tue45-Minute Engine Builder45 min
  3. WedRest
  4. Thu30-Minute Fat-Burning Circuit30 min
  5. FriRest
  6. Sat30-Minute Tempo Run30 min
  7. SunRest

Week 8

  1. Mon45-Minute Dumbbell Fat Loss45 min
  2. Tue45-Minute Engine Builder45 min
  3. WedRest
  4. Thu30-Minute Fat-Burning Circuit30 min
  5. FriRest
  6. Sat30-Minute Tempo Run30 min
  7. SunRest