Workouts To Lose Fat

Fat-loss workouts that prioritize muscle retention, high-quality full-body resistance training, practical aerobic add-ons, and steady progression using realistic effort targets.
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Workout 1

6 exercises18 sets

Lose Fat Full-Body Dumbbell Template

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius

A full-body template for fat-loss phases that combines moderate-load compound lifting, near-failure effort, and manageable rest periods to preserve muscle while increasing weekly energy output.

  1. 1
    Goblet Squat
    anatomy
    anatomy
    1Exercise

    Goblet Squat

    Rest 1m 45s

    • 112 reps x 12 kgRIR 3
    • 210 reps x 14 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Keep torso tall, descend to controlled depth, and drive up without valgus knee collapse.

  2. 2
    Dumbbell Bench Press
    anatomy
    anatomy
    2Exercise
    Dumbbell Bench Press

    Rest 1m 45s

    • 112 reps x 12 kgRIR 3
    • 210 reps x 14 kgRIR 2
    • 38 reps x 16 kgRIR 1

    Lower under control, pause briefly near chest, then press without shoulder shrugging.

  3. 3
    Dumbbell Row
    anatomy
    anatomy
    3Exercise

    Dumbbell Row

    Rest 1m 30s

    • 112 reps x 14 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 18 kgRIR 1

    Brace trunk, pull elbow toward hip, and avoid torso rotation on the hardest reps.

  4. 4
    Dumbbell Romanian Deadlift
    anatomy
    4Exercise

    Dumbbell Romanian Deadlift

    Rest 1m 45s

    • 112 reps x 16 kgRIR 3
    • 210 reps x 20 kgRIR 2
    • 38 reps x 24 kgRIR 1

    Hinge at hips with neutral spine, feel hamstring stretch, and keep dumbbells close to legs.

  5. 5
    Walking Lunge
    anatomy
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    5Exercise

    Walking Lunge

    Rest 1m 30s

    • 112 reps x 8 kgRIR 3
    • 212 reps x 10 kgRIR 2
    • 310 reps x 12 kgRIR 1

    Take long controlled steps, keep front foot planted, and maintain upright trunk position.

  6. 6
    Dumbbell Overhead Press
    anatomy
    anatomy
    6Exercise

    Dumbbell Overhead Press

    Rest 1m 30s

    • 112 reps x 8 kgRIR 3
    • 210 reps x 10 kgRIR 2
    • 38 reps x 12 kgRIR 1

    Keep ribs stacked over pelvis and avoid lumbar overextension as load rises.