8-Week Full Body Fat Loss Workout Plan for Beginners
This 8-week full-body fat loss Workout plan is designed to help you burn fat efficiently while building muscle and strength. By following this structured plan and staying consistent with your workouts, nutrition, and recovery, you will see results.
Workout Summary
Main Goal: Lose Fat
Workout Type: Full Body
Training Level: Beginner
Program Duration: 8 weeks
Days Per Week: 4
Time Per Workout: 45-60 minutes
Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, Machines
Target Gender: Male & Female
Workout Description
Starting your fitness journey the right way is crucial for long-term success. Many beginners feel overwhelmed with workout plans, diet strategies, and the pressure to see immediate results. This often leads to frustration and giving up too soon.
That’s why we’ve created this 8-week full-body workout program—a structured, simple, and effective plan to help you lose fat, build muscle, and stay consistent. By training four times a week with full-body workouts, you’ll maximize calorie burn while improving strength and endurance.
We’ll also cover essential aspects of fat loss, including nutrition and recovery, so you can optimize your results and build a sustainable fitness lifestyle.
8-Week Fat Loss Workout Overview
This program follows a 4-day-per-week full-body split, meaning you’ll target all major muscle groups in each session. This training style increases calorie burn, promotes muscle retention, and allows for efficient recovery between workouts.
You’ll alternate between two different workouts (Workout A and Workout B) with different rep ranges and intensity levels, ensuring balanced development and continued progression.
We’ve included multiple scheduling options so you can adjust based on your availability and preference.
Nutrition for Fat Loss
Diet is just as important—if not more—than your workouts. Fat loss ultimately comes down to one principle: caloric deficit (burning more calories than you consume).
To find your daily calorie needs, use a Basal Metabolic Rate (BMR) calculator, then subtract 500 calories from that number. This will help you lose approximately 1 pound per week in a sustainable manner.
- Protein Intake: Aim for 0.7-1g per pound of body weight to support muscle retention.
- Carbs & Fats: Adjust based on energy levels and preferences.
- Hydration: Drink at least half your body weight in ounces of water daily (e.g., if you weigh 200 lbs, drink 100 oz of water).
Cardio Recommendations
Cardio is a key component of this program to enhance fat loss. Aim for 3-4 cardio sessions per week, performing either:
- Low-Intensity Steady-State (LISS): 30-45 minutes of walking, cycling, or swimming.
- High-Intensity Interval Training (HIIT): 15-20 minutes of short bursts of intense effort (e.g., sprinting, jump rope, rowing).
If possible, do cardio separately from your strength training. If time is limited, perform cardio after weight training for optimal fat loss.
Full-Body Workouts
This program includes two different full-body workouts (A & B) performed twice per week. Exercises are selected to optimize fat loss while building strength.
Workout A (Strength Focus – Lower Reps, Heavier Weights)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squat | 3 | 8-10 | 60 sec |
| Dumbbell Bench Press | 3 | 8-10 | 60 sec |
| Bent-Over Rows | 3 | 8-10 | 45 sec |
| Romanian Deadlifts | 3 | 8-10 | 45 sec |
| Dumbbell Shoulder Press | 3 | 8-10 | 45 sec |
| Hanging Leg Raises | 2 | 12-15 | 30 sec |
Workout B (Endurance Focus – Higher Reps, Shorter Rest)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 12-15 | 45 sec |
| Incline Dumbbell Press | 3 | 12-15 | 45 sec |
| Lat Pulldown | 3 | 12-15 | 45 sec |
| Bulgarian Split Squat | 3 | 12-15 | 45 sec |
| Arnold Press | 3 | 12-15 | 45 sec |
| Plank | 2 | 30 sec | 30 sec |
Training & Cardio Schedule Options
Option 1: Same Day, Separate Times
- Monday: Cardio (AM), Workout A (PM)
- Tuesday: Rest
- Wednesday: Cardio (AM), Workout B (PM)
- Thursday: Rest
- Friday: Cardio (AM), Workout A (PM)
- Saturday: Rest
- Sunday: Cardio (AM), Workout B (PM)
Option 2: Post-Workout Cardio
- Monday: Workout A + Cardio
- Tuesday: Workout B + Cardio
- Wednesday: Rest
- Thursday: Workout A + Cardio
- Friday: Workout B + Cardio
- Saturday: Rest
- Sunday: Rest
Recovery & Rest
Recovery is just as important as your workouts. Follow these key tips:
- Get 7-9 hours of sleep per night.
- Stretch and do mobility work after workouts.
- Use active recovery days (light walking, yoga, or stretching).
- Consider supplementation (Protein, Creatine, Multivitamin, Pre-Workout – optional).
Conclusion
This 8-week full-body fat loss program is designed to help you burn fat efficiently while building strength. By following this structured plan and staying consistent with your workouts, nutrition, and recovery, you will see results.
As you progress, remember that fitness is a journey, not a quick fix. Stick with the plan, track your improvements, and keep pushing forward. Let us know how you’re doing with the program—your progress could inspire others!
About the Author:
Haman Dhillon is a seasoned fitness and strength training enthusiast with over 15 years of experience in the health and fitness industry. He’s dedicated to helping individuals achieve their strength goals by emphasizing proper form, efficient training, and smart recovery strategies.
For more tips and workout programs, follow Muscle Size and Strength on Instagram @muscle_size_strength for daily fitness motivation and training insights.
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