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 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
- 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
- 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
- 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.
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.