STOP DIETING.
START TRAINING.
Fat loss happens when you train hard and eat smart. These programs combine HIIT, conditioning, and strength work to torch fat while keeping your muscle.
6 workouts
6 articles
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Level Up
IntermediateHIIT
30-Day HIIT Fat Burn Challenge
20 minutes a day. 30 days. Watch your body composition completely transform.
30 daysMinimalBurn Fat
IntermediateKettlebell
4-Week Kettlebell Total Body
One kettlebell. Four weeks. Total body conditioning that builds real-world strength.
4 weeksKettlebellConditioning
IntermediateHIIT
20-Min HIIT Treadmill Workout
Sprint intervals on the treadmill that preserve muscle while torching fat.
20 minTreadmillFat Loss
IntermediateHIIT
20-Min Tabata Fat Burner
Classic Tabata protocol: 20 seconds all-out, 10 seconds rest. Repeat until done.
20 minNoneFat Loss
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NutritionBest Foods for Recovery After a Hard Workout
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NutritionDirty Bulk vs Clean Bulk: Which Actually Works Better?
9 min
HIIT & CardioThe Ultimate 20-Minute HIIT Workout
3 min
HIIT & CardioThe Truth About HIIT: Benefits, Risks, and How to Start
4 min
Explore Other Goals
Quick Workouts
Short sessions that still deliver results. Every workout here is under 30 minutes — perfect for lunch breaks, early mornings, or busy days.
Beginner
No experience needed. These programs start with the basics and build you up week by week — so you know exactly what to do every time you walk into the gym.
Need a Custom Plan?
Tell the AI coach your situation and get a personalized program in seconds.
I want to lose 20 lbs but I don't want to lose muscle. What should I do?
CoachCombine 3 days of strength training with 2 short HIIT sessions. Keep protein at 1g/lb bodyweight and aim for a 400-500 cal deficit. Want me to build your full weekly plan?