Goal
Fat Loss
Lift to keep the muscle, condition to burn the rest. Paired with the deficit plan.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Fat Loss movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 374 movements in these sessions
- 180 Jump Turns
- 3:4 Sit Up
- 4 Corners Curtsy
- 45 Degree Leg Press Narrow Stance
- 45 Degree Leg Press Shoulder Width Stance
- Ab Crunch Machine
- Ab Mat Sit-Up
- Abdominal Stretch
- Above Head Chest Stretch
- Agility Ladder Skipping 2 Touches
- Air Bike (Alternate View)
- Air Bike Crunch
- Air Swing Running
- Air Swing Side to Side Swing
- Air Swing Walking
- All Fours Quad Stretch
- Alternating Kettlebell Bent Over Rows
- Alternating Kettlebell Shoulder Press
- Alternating Lunge with Rotation
- Alternating Plank Lunge
- Ankle Circles
- Archer Step Back
- Archer Stepback
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Pulses
- Arm Pulses Cross
- Arm Pulses Palms Downwards
- Arm Rotation Knee Lift
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Arms Up and Down
- Assisted Chin Up Normal Width Reverse Grip
- Assisted Chin Up Reverse Wide Grip
- Assisted Chin-Up on a Bench
- Assisted Pull Up Wide Grip
- Assisted Sit-Up
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Back Stretch Dynamic
- Backward Abdominal Stretch
- Band Assisted Pull Ups
- Band Cross Body One Arm Chest Press
- Band Fixed Back Underhand Pulldown
- Band Horizontal Shrug
- Band Kneeling Lat Pulldown
- Band Kneeling One Arm Pull Down
- Band Kneeling Single Arm High Row
- Band Lying Press Down
- Band Pull Up
- Band Push-Up
- Band Romanian Deadlift
- Band Rotating Hammer Grip Incline Bench Row
- Banded Squat Jump
- Barbell Calf Jump
- Barbell Kneeling Squat
- Barbell Reverse Close Grip Bench Press
- Barbell Seated Calf Raises
- Barbell Seated Concentration Biceps Curl
- Barbell Seated Military Press
- Barbell Side Bends
- Barbell Single Leg Deadlift
- Barbell Single Leg Split Squat
- Barbell Thruster
- Barbell Zercher Good Morning
- Basic Toe Touch
- Basketball Shot Jump
- Behind Head Chest Stretch
- Bench Decline Ab Sit-Ups
- Bent Arm Chest Stretch
- Bent Over Row Resistance Band
- Bent-Arm Dumbbell Pullover
- Bent-Over Dumbbell Reverse Fly
- Bicycling - Stationary
- Body Slide
- Bodyweight Full Squat with Overhead Press
- Bodyweight Kneeling Hold to Stand
- Bodyweight Overhead Squat
- Bodyweight Squat Jumps
- Bodyweight Squats Hold
- Bodyweight Wall Squat
- Both Arms Behind on Wall Biceps Stretch
- Bouncing Circle Draw
- Box Jump Squats
- Box Jumps
- Bridge (Beginner)
- Bridge (Intermediate)
- Bridge - Mountain Climber (Cross Body)
- Burpee Squat
- Cable Lat Prayer
- Cable Narrow Chair Stand-Up
- Cable One Arm Bent Over Row
- Cable Seated One Arm Alternate Row
- Cable Shotgun Rows
- Cable Underhand Pulldown Wide Grips
- Captains Chair Straight Leg Raise
- Catch and Overhead Throw
- Chair Leg Extended Stretch
- Chest Dip Machine
- Chest Dip Weighted Slow
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Chest Supported Single Arm Dumbbell Rear Lateral Raise
- Child Pose Arms Extended Left Right
- Child Pose Arms on Side
- Clap Push Ups
- Close-Grip EZ-Bar Curl with Band
- Close-Grip Push-Up off of a Dumbbell
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Core Stretch
- Corner Touch
- Corner Wall Chest Stretch
- Counterbalanced Skater Squat
- Crescent Moon Pose
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Criss Cross Arms Lift
- Criss Cross Bow Tie Pose
- Criss Cross Jump
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Crossover Mountain Climbers
- Crouching Heel Back Calf Stretch
- Decline Bench Full Sit Up
- Decline Push Up Against Wall
- Decline Sit Up
- Double Jump Squat
- Double Pigeon Pose
- Downward Dog Sprint
- Dumbbell Frog Jumps
- Dumbbell Incline One Arm Lateral Raise
- Dumbbell Jumping Squat
- Dumbbell One Arm Floor Fly
- Dumbbell One Arm Seated Neutral Wrist Curl
- Dumbbell Pull Overs
- Dumbbell Pullover on Floor
- Dynaband Flyes
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Easy Pose
- Elbow Back Stretch
- Elbow Flexor Stretch
- Elbows Back Stretch
- Elliptical (Cross Trainer)
- Exercise Ball Seated Quad Stretch
- Exercise Ball Wall Squat
- Extended Side Angle Pose
- Extension of Arms in Vertical Stretch
- Flat Cable Flyes
- Flat Dumbbell Flyes
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Front Squats Kettlebell Over Shoulders
- Good Morning Resistance Band
- Good Mornings
- Good Mornings Barbell
- Good Mornings Kettlebell
- Gorilla Walk
- Hack Squat Machine
- Hammer Strength Plate Loaded High Row Alternate Arms
- Hammer Strength Plate Loaded High Row Single Arms
- Hamstring Lying Curl Up Stretch
- Hands Clapped Forearms Stretch
- High Cable Flyes
- High Knees
- Hip and Quad Stretch
- Hold the World Med Ball
- Hold the World Med Ball Chest Press
- In and Out Squats Jump Bodyweight
- In and Out Squats Jump Bodyweight (2)
- Incline Dumbbell Flyes
- Incline Dumbbell Flyes With A Twist
- Inverted Row with Straps
- Jump Rope Alternating Foot
- Jump Rope Basic Jump
- Jump Rope Double Bounce
- Jump Rope Row
- Kettlebell Briefcase Deadlifts
- Kettlebell Front Raise
- Kettlebell Kneeling One Arm Shoulder Press
- Kettlebell Pullover
- Kettlebell Seated Calf Raise
- Kettlebell Shoulder Extension
- Kettlebell Single Leg Romanian Deadlifts
- Kettlebell Split Squat
- Kettlebell Squats
- Kettlebell Staggered Deadlift
- Kettlebell Standing Bottoms-Up One Arm Shoulder Press
- Kettlebell Suitcase Squat
- Kettlebell Sumo Deadlift
- Kettlebell Swing
- Kettlebell Swings
- Knee Circles
- Kneeling Forearm Stretch
- Kneeling Hip Flexor Stretch
- Landmine Hollow Hold
- Landmine Kneeling Overhead Press
- Landmine Seated Alternating Overhead Press
- Landmine Seated Single Arm Overhead Press
- Landmine Single Arm Jammer
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Lawnmower Row
- Leg Press Machine Normal Stance
- Low Box Quick Feet
- Low Cable Crossovers
- Lying (Prone) Abdominal Stretch
- Lying Bench Internal Rotation Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Stretch
- Lying on Side Arm Circle Warm Up
- Lying One-Arm Lateral Raise
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Medicine Ball Chest Throw with Abs
- Medicine Ball Jumps
- Medicine Ball Slam
- Medicine Ball Throw
- Mountain Climbers
- On Your Side Quad Stretch
- one-arm push-up
- Overhead Lat Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pec Deck
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Plank Lunges
- Plate Curtsy Lunge
- Plate Deadlift
- Plate Deficit Lunge
- Plate Deficit Pushup
- Plate Forward Lunge
- Plate Full Front Raise
- Plate Glute Bridge to Pullover
- Plate Good Morning Anterior
- Plate Hollow Hold
- Plate Single Leg Deadlift
- Plate Single Leg Pinch Grip Deadlift
- Plate Squat Hold Reach
- Plate Staggered Deadlift
- Plate Staggered Pinch Grip Deadlift
- PNF Glute Stretch
- Press Up Plank
- Prone Hip Circles
- Pull Up Normal Grip
- Reaching Lat Stretch
- Rear Deltoid Stretch
- Rebounder Knee Jumps
- Rebounder Light Jumps
- Resistance Band - Cable Row
- Resistance Band Assisted Push-Up
- Resistance Band Lying Bent Knee Raise
- Resistance Band Lying Leg Raise
- Resistance Band Shoulder Adduction
- Resistance Band Squat Jump
- Reverse Lunges with Kettlebell
- Reverse Shoulder Stretch
- Ring Dips
- Rising Stomach Stretch
- Rocket Jump
- Romanian Deadlift Barbell
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Russian Twist with Medicine Ball
- Scapular Retraction
- Seated Barbell Twists
- Seated Calf Raise Machine
- Seated Floor Hamstring Stretch
- Seated Flutter Kicks
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Shoulder Press (Barbell)
- Seated Single Arm Wrist Curls Palm Down
- Seated Single Arm Wrist Curls Palm Up
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Toe Touch Hamstrings Stretch
- Shoulder Abduction
- Shoulder Circles
- Shoulder Extension
- Side Lying Floor Stretch
- Single Arm Cable Crossover
- Single Arm Dumbbell Floor Press
- Single Arm Dumbbell Tricep Extensions
- Single Arm Kettlebell Rows
- Single Arm Seated Dumbbell Shoulder Press
- Single Arm Seated Dumbbell Shoulder Press Neutral Grip
- Single Arm Standing Dumbbell Shoulder Press
- Single Kettlebell Deadlifts
- Single Leg 45 Degree Leg Press
- Single Leg Kettlebell Deadlifts
- Single Leg Romanian Deadlifts Right Cable Resistance Band
- Single-Arm Push-Up
- Sitting Row (Cable Row)
- Sitting Single Legged Hamstring Stretch
- Ski Ergometer Cross Country Ski Flyes
- Ski Ergometer Cross Country Ski Kneeling Reverse Fly Pull
- Ski Ergometer Cross Country Ski Reverse Fly Pull
- SkiErg
- Skipping
- Sled Row
- Smith Machine Bulgarian Split Squat
- Smith Machine Calf Raises
- Smith Machine Inverted Row
- Smith Machine Narrow Stance Heels Elevated Squats
- Smith Machine Squats
- Spin Bike
- Squat Hold
- Squat Jumps
- Squat Jumps (Barbell)
- Squat with Plate Movers
- Stability Ball Abdominal Twist
- Stairmaster
- Standing Dumbbell Alternate Shoulder Press
- Standing Dumbbell See Saw Press
- Standing Dumbbell Shoulder Press
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Palm-In One-Arm Dumbbell Press
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Single Arm Dumbbell Front Raises
- Standing Tricep Stretch
- Star Jumps
- Straight Bar Cable Pull Down
- Superman Pulls
- Suspension Trainer with Grips Bent Knee Inverted Row
- Suspension Trainer with Grips High Row
- Suspension Trainer with Grips Inverted Row
- Suspension Trainer with Grips Inverted Row Arm Twist
- Suspension Trainer with Grips Inverted Row on Floor
- Suspension Trainer with Grips Knee Tuck Row
- Suspension Trainer with Grips Side Squat
- Suspension Trainer with Grips Wide Grip Inverted Row on Floor
- Tate Press
- The Wall Ball
- Triceps Dip Machine
- Triceps Light Stretch
- TRX Mountain Climbers
- TRX Pistol Squats
- TRX Split Squats
- Unilateral Box Jump
- Unilateral Box Jump - Bilateral Deceleration
- Unilateral Jumps
- Upward Stretch
- V-Sit Twist (Medicine Ball)
- Walking - Treadmill
- Walkout
- Wall Balls
- Wall Squat Bodyweight
- Wall Squat with Pause Bodyweight
- Weighted Dips
- Weighted Standing Shoulder Press with Plate
Fat Loss workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Fatloss Strength24 sessions · 178 main slots View group
- Quadriceps: 36 main slots
- Shoulders: 27 main slots
- Chest: 24 main slots
- Lats: 24 main slots
- Hamstrings: 24 main slots
- Middle Back: 18 main slots
- Abdominals: 9 main slots
- Triceps: 4 main slots
- Calves: 4 main slots
- Forearms: 3 main slots
- Glutes: 2 main slots
- Biceps: 2 main slots
- Full Body: 1 main slots
WORKOUT ANIMATION180 Jump Turns
- 180 Jump Turns
- Air Swing Running
- Medicine Ball Slam
- Criss Cross Jump
- Downward Dog Sprint
24 workouts
- Fat Loss — Fat Loss Strength, Week 1 Day 1 (Advanced)
- Fat Loss — Fat Loss Strength, Week 1 Day 1 (Beginner)
- Fat Loss — Fat Loss Strength, Week 1 Day 1 (Intermediate)
- Fat Loss — Fat Loss Strength, Week 1 Day 3 (Advanced)
- Fat Loss — Fat Loss Strength, Week 1 Day 3 (Beginner)
- Fat Loss — Fat Loss Strength, Week 1 Day 3 (Intermediate)
- Fat Loss — Fat Loss Strength, Week 2 Day 1 (Advanced)
- Fat Loss — Fat Loss Strength, Week 2 Day 1 (Beginner)
- Fat Loss — Fat Loss Strength, Week 2 Day 1 (Intermediate)
- Fat Loss — Fat Loss Strength, Week 2 Day 3 (Advanced)
- Fat Loss — Fat Loss Strength, Week 2 Day 3 (Beginner)
- Fat Loss — Fat Loss Strength, Week 2 Day 3 (Intermediate)
- Fat Loss — Fat Loss Strength, Week 3 Day 1 (Advanced)
- Fat Loss — Fat Loss Strength, Week 3 Day 1 (Beginner)
- Fat Loss — Fat Loss Strength, Week 3 Day 1 (Intermediate)
- Fat Loss — Fat Loss Strength, Week 3 Day 3 (Advanced)
- Fat Loss — Fat Loss Strength, Week 3 Day 3 (Beginner)
- Fat Loss — Fat Loss Strength, Week 3 Day 3 (Intermediate)
- Fat Loss — Fat Loss Strength, Week 4 Day 1 (Advanced)
- Fat Loss — Fat Loss Strength, Week 4 Day 1 (Beginner)
- Fat Loss — Fat Loss Strength, Week 4 Day 1 (Intermediate)
- Fat Loss — Fat Loss Strength, Week 4 Day 3 (Advanced)
- Fat Loss — Fat Loss Strength, Week 4 Day 3 (Beginner)
- Fat Loss — Fat Loss Strength, Week 4 Day 3 (Intermediate)
02 Hiit12 sessions · 60 main slots View group
- Quadriceps: 25 main slots
- Abdominals: 19 main slots
- Full Body: 6 main slots
- Chest: 6 main slots
- Shoulders: 3 main slots
- Lats: 1 main slots
WORKOUT ANIMATIONAgility Ladder Skipping 2 Touches
- Agility Ladder Skipping 2 Touches
- Arm Pulses
- Arm Pulses Cross
- Arm Pulses Palms Downwards
- Elliptical (Cross Trainer)
12 workouts
- Fat Loss — HIIT, Week 1 Day 2 (Advanced)
- Fat Loss — HIIT, Week 1 Day 2 (Beginner)
- Fat Loss — HIIT, Week 1 Day 2 (Intermediate)
- Fat Loss — HIIT, Week 2 Day 2 (Advanced)
- Fat Loss — HIIT, Week 2 Day 2 (Beginner)
- Fat Loss — HIIT, Week 2 Day 2 (Intermediate)
- Fat Loss — HIIT, Week 3 Day 2 (Advanced)
- Fat Loss — HIIT, Week 3 Day 2 (Beginner)
- Fat Loss — HIIT, Week 3 Day 2 (Intermediate)
- Fat Loss — HIIT, Week 4 Day 2 (Advanced)
- Fat Loss — HIIT, Week 4 Day 2 (Beginner)
- Fat Loss — HIIT, Week 4 Day 2 (Intermediate)
03 Metcon12 sessions · 72 main slots View group
- Quadriceps: 13 main slots
- Abdominals: 10 main slots
- Full Body: 9 main slots
- Middle Back: 7 main slots
- Hamstrings: 6 main slots
- Glutes: 6 main slots
- Triceps: 5 main slots
- Lats: 5 main slots
- Shoulders: 4 main slots
- Chest: 3 main slots
- Calves: 2 main slots
- Obliques: 2 main slots
WORKOUT ANIMATION4 Corners Curtsy
- 4 Corners Curtsy
- Arms Up and Down
- Basketball Shot Jump
- Body Slide
- Bouncing Circle Draw
12 workouts
- Fat Loss — MetCon, Week 1 Day 4 (Advanced)
- Fat Loss — MetCon, Week 1 Day 4 (Beginner)
- Fat Loss — MetCon, Week 1 Day 4 (Intermediate)
- Fat Loss — MetCon, Week 2 Day 4 (Advanced)
- Fat Loss — MetCon, Week 2 Day 4 (Beginner)
- Fat Loss — MetCon, Week 2 Day 4 (Intermediate)
- Fat Loss — MetCon, Week 3 Day 4 (Advanced)
- Fat Loss — MetCon, Week 3 Day 4 (Beginner)
- Fat Loss — MetCon, Week 3 Day 4 (Intermediate)
- Fat Loss — MetCon, Week 4 Day 4 (Advanced)
- Fat Loss — MetCon, Week 4 Day 4 (Beginner)
- Fat Loss — MetCon, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Fat Loss, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 24 sets
- Week 1 · Day 25 exercises · 25 sets
- Week 1 · Day 37 exercises · 27 sets
- Week 1 · Day 46 exercises · 24 sets
- Week 2 · Day 16 exercises · 24 sets
- Week 2 · Day 25 exercises · 25 sets
- Week 2 · Day 37 exercises · 27 sets
- Week 2 · Day 46 exercises · 25 sets
- Week 3 · Day 17 exercises · 32 sets
- Week 3 · Day 25 exercises · 25 sets
- Week 3 · Day 37 exercises · 32 sets
- Week 3 · Day 46 exercises · 25 sets
- Week 4 · Day 18 exercises · 36 sets
- Week 4 · Day 25 exercises · 25 sets
- Week 4 · Day 38 exercises · 36 sets
- Week 4 · Day 46 exercises · 24 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 18 exercises · 30 sets
- Week 1 · Day 25 exercises · 25 sets
- Week 1 · Day 37 exercises · 27 sets
- Week 1 · Day 46 exercises · 24 sets
- Week 2 · Day 18 exercises · 30 sets
- Week 2 · Day 25 exercises · 25 sets
- Week 2 · Day 37 exercises · 27 sets
- Week 2 · Day 46 exercises · 24 sets
- Week 3 · Day 17 exercises · 32 sets
- Week 3 · Day 25 exercises · 24 sets
- Week 3 · Day 38 exercises · 36 sets
- Week 3 · Day 46 exercises · 25 sets
- Week 4 · Day 18 exercises · 36 sets
- Week 4 · Day 25 exercises · 24 sets
- Week 4 · Day 38 exercises · 36 sets
- Week 4 · Day 46 exercises · 24 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 28 sets
- Week 1 · Day 25 exercises · 27 sets
- Week 1 · Day 38 exercises · 34 sets
- Week 1 · Day 46 exercises · 26 sets
- Week 2 · Day 18 exercises · 34 sets
- Week 2 · Day 25 exercises · 27 sets
- Week 2 · Day 37 exercises · 31 sets
- Week 2 · Day 46 exercises · 25 sets
- Week 3 · Day 18 exercises · 36 sets
- Week 3 · Day 25 exercises · 27 sets
- Week 3 · Day 38 exercises · 36 sets
- Week 3 · Day 46 exercises · 25 sets
- Week 4 · Day 18 exercises · 36 sets
- Week 4 · Day 25 exercises · 27 sets
- Week 4 · Day 38 exercises · 35 sets
- Week 4 · Day 46 exercises · 25 sets
What this block is
Fat Loss runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Fat Loss nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Goal tier
Start from what you want to happen and work backwards.
Browse another tier
Want fat loss built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Goal tier · the whole library.