8 Week Fat Loss Workout for Beginners workout program is going to take you out of your comfort zone, both in the gym and in the kitchen.Starting your fat loss journey can feel overwhelming, especially if you’re new to working out.
This 8-week fat loss workout for Beginners plan is designed specifically for beginners who want to lose fat effectively, improve fitness, and build a sustainable exercise habit. It combines strength training, cardio, and flexibility exercises to maximize calorie burn and preserve muscle mass.
Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, whole foods (no processed, fast food crap), which leaves you in a slight calorie deficit to lose weight.
8 Week Fat Loss Workout for Beginners Overview
For the next eight weeks, you will be weight training and performing cardio sessions,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.
Day 1: Chest, Back and Cardio
- Incline Barbell Press Supersetted with T-Bar Row: 3 sets x 12, 10, 8 reps (increase weight in each set)
- Dumbbell Press Supersetted with Lat Pulldown (wide grip): 3 sets x 12, 10, 8 reps (increase weight in each set)
- Incline Dumbbell Press Supersetted with Seated Cable Row: 3 sets x 12, 10, 8 reps (increase weight in each set)
- Cardio (e.g., Incline Treadmill Walk, Elliptical Bike, Stationary Bike): 10 minutes
Day 2: Cardio Abs Circuit
Complete 4-5 rounds of the circuit:
Take a short rest before repeating the circuit from the first exercise.
- Spin Bike/Elliptical Bike: 3 min
- Crunches: 20 reps
- Mountain Climber: 1 min
- Lying leg Raises: 20 reps
- Jump Squats: 10 reps
- High Knees: 1 min
- Scissor Kicks: 10 reps
- Butt Kicks: 1 min
Day 3: Shoulder, Arms and Cardio
- Seated Dumbbell Shoulder Press: 3 sets x 12, 10, 8 reps (increase weight in each set)
- Dumbbell Front Raise to Dumbbell Lateral Raise Combo: 3 sets x 12 reps
- EZ Bar Curls Supersetted with Cable Triceps Pushdowns: 3 sets x 12 reps
- Seated Dumbbell Hammer Curl Supersetted with Overhead DB Triceps Extensions: 3 sets x 12 reps
- Cardio (e.g., Incline Treadmill Walk, Elliptical Bike, Stationary Bike): 10 minutes
Day 4: Cardio Abs Circuit
- Spin Bike/Elliptical Bike: 3 min
- Crunches: 20 reps
- Mountain Climber: 1 min
- Lying leg Raises: 20 reps
- Jump Squats: 10 reps
- High Knees: 1 min
- Scissor Kicks: 10 reps
- Butt Kicks: 1 min
Day 5: Legs (Quads/Hams/Glutes)
- Barbell Squats: 3 sets x 12, 10, 8 reps (increase weight in each set)
- Leg Press: 3 sets x 12, 10, 8 reps (increase weight in each set)
- Hip Thrusts: 3 sets x 10 reps
- Goblet Squats: 3 sets x 12, 10, 8 reps (increase weight in each set)
- Leg Extensions Supersetted with Hamstring Leg Curls: 3 sets x 12, 10, 8 reps (increase weight in each set)
- Seated Calf Raises: 3 sets x 15 reps
Day 6 & 7: Rest
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
- Focus on nutrition by eating whole foods, monitoring portions, and staying hydrated.
- Track your progress weekly through measurements and photos, not just the scale.
- Listen to your body and rest if needed to prevent injury.
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.
This beginner-friendly workout plan gradually increases intensity and volume to prevent burnout and improve results sustainably. Following this 8-week fat loss workout combined with proper nutrition will set a strong foundation for long-term fitness success.