Three Step Plan for Burning Body Fat FAST!

Get ready to burn fat fast with this three-step workout plan.
Get ready to burn fat fast with this three-step workout plan.

Far too often, people looking to burn fat assume loads of cardio is the best way to reach their goals.  While cardio plays a part, the most effective way to burn fast, is by taking a three-pronged approach.  Full body workouts, targeting power movements, explosive high rep sets, and metabolic conditioning style cardio workouts with weights let you workout at the proper frequency and intensity required to melt that stubborn body fat.  The three vastly different formats of training pair well, as they allow your body to sufficiently recover between training sessions.

One key point to remember however, is when you are taking in fewer calories per day (as many people do when trying to burn fat), your body takes longer to recover.  Rather than starve yourself, which leads to piss poor workouts and muscle loss, I’m a huge advocate of “eating your gains”.  What this means is, you’ve got to eat to make the gains you’re working towards in the gym.  You can’t expect lean muscle mass to appear out of thin air – you’ve got to consume ample protein and calories so your body can create this new tissue.  But wait a minute, why are we so concerned with adding muscle – I thought we were talking about burning fat here?  Stay with me – it’s all related…

Metabolism is the key to fat loss…

You see, when you add muscle to your body, your body must work hard to maintain this new tissue.  In other words, your metabolism receives a boost.  You burn more total calories throughout the day as a result of your new-found muscle.  This is why our three-step plan is so resistance heavy.  We focus a lot of our efforts on building muscle because THIS is the long-term solution to lowering your body fat percentage. 

Sure, you could burn 700 calories running on the treadmill for 2 hours…but if you’re completely neglecting your strength program, you’re going to burn muscle and actually end up lowering your metabolism in the long run.  This slow metabolism will make burning fat even harder, despite those 2 hour marathon sessions on the treadmill.  As someone looking to burn body fat, your goal is to keep your metabolism as high as possible.

That said, I whole-heartedly encourage you to get some extra exercise.  Consider turning this into a 4 or 5 day routine, by adding a day of HIIT cardio and/or yoga.  Yoga will help keep you limber, promote muscle gains, and do wonders for your core strength and balance.  The addition of HIIT cardio will add another explosive element to this routine, making it something very effective at burning fat fast.

Time to Burn Fat…

POWER Workout

This workout is designed to hit your muscles hard and heavy.  Use a weight that has you reaching failure on your last rep  of the final set or two.  Remember to use good form and grab a spotter if at all possible.

  1. Deadlifts: 3 sets of 6-8
  2. Clean and Press: 3 sets of 6-8
  3. Dumbbell Bench Press: 4 sets of 5-6
  4. Upright Rows: 4 sets of 6-8
  5. Dumbbell Squat Press: 3 sets of 8-10
  6. Wide Grip Pull ups (with assistance if needed): 4 sets of 8-10
  7. Military Press: 3 sets of 6-8
  8. Dips: 3 sets til failure


This workout is designed to sap your muscles of all their glycogen.  We’re going to explode through our reps on the way up, and take a nice and controlled 3 second count on the way back down.  We’re going for higher rep/lighter weight sequences, making this training session vastly different from our power workout above.  By using both of these formats in one monster routine, you should experience consistent progress.


  1. Squats: 5 sets of 6 using weight approximately 60% of your standard 3 x 10 rep working
  2. Bench Press: 4 sets of 12-16
  3. Incline Dumbbell Press: 3 sets of 12-16
  4. Lat Pulldowns: 3 sets of 15-20
  5. Hack Squats: 3 sets of 12-15
  6. Arnold Press: 2 sets of 25-20
  7. Bent Over Barbell Row: 3 sets of 12-15
  8. Upright rows: 3 sets of 12-15
  9. Seated Rows: 3 sets of 12-15
  10. Skullcrushers: 3 sets of 12-15
  11. Barbell Preacher Curls: 2 sets of 15-20

A great way to accomplish the above workout is to do it in a circuit style format.  Complete 1 set of the first exercise, then move on to the second.  Continue in this fashion until you’ve done the appropriate number of sets for each exercise listed.


This workout is completed circuit-style, which will not only tax your muscles, but will give you a serious cardiovascular workout.  We’re going all out intensity here, only stopping to rest at the end of each circuit.  This type of workout is a metabolism booster, and will do wonders for your long-term fat loss goals. 

  1. Russian Lunges: 10 reps
  2. Dumbbell of Kettlebell Snatches: 8 reps
  3. Hindu Push Ups: 6 reps
  4. Dumbbell Curl Press: 8 reps
  5. Burpees: 6 reps
  6. Dumbbell or Kettlebell swing: 10 reps
  7. Eagle Sit Ups: 10 reps

Repeat this entire circuit 5-8 times total, depending on your fitness ability.

To make the most of this three-step fat burning plan, I would suggest the following schedule:

Day 1: POWER Workout

Day 2: HIIT Cardio

Day 3: Rest

Day 4: EXPLOSION Workout

Day 5: Yoga

Day 6: ENDURANCE Workout

Day 7: Rest

Keep in mind, diet plays the most crucial role in any fat loss plan.  When combined with a solid diet plan, this three-step fat burning workout plan above is almost a sure-fire way to burn fat, tighten up, and build the body you’ve always dreamed of.


10 thoughts on “Three Step Plan for Burning Body Fat FAST!”

  1. Just the guidance that I need however it would help even more if I could see video of these exercises.  Do you have the on a website somewhere?

    1. Hey Aleasha…if you head over to and leave us your email address you’ll be able to get a free premium membership to our site when we launch on Monday. We have video demos of all of these exercises and more to make things easy for you! Any other questions, feel free to ask!


  2. I have no access to a gym or equipment and i need a workout to burn fat. I only need to lose 10-15 pounds. Any suggestions on a fat burning workout to do at home? Thanks

    1. Hey Kirsten – sorry for the delay, I’ve been out of town.

      We’ve got a lot of great resources for you, even if you have no access to a gym or equipment. First off, check out this workout plan:

      This is a great fat burner that’s proven very successful for a lot of our readers.

      Now, if you’re looking for something more personalized, you should check out our FitPlan. FitPlan is a customized video fitness plan designed specifically for you and your goals. It’s kind of like getting a new exercise DVD to follow along with each day. For more info on FitPlan check it out on the blog here:

      Hope that helps..let me know if you have any other questions. Thanks!


  3. Matt,
    I have a knee injury that does not allow me to run or do jumps. I can perform squat movements, though. Can you suggest s program that allows me to burn fat. Muscle tone is good for me but need to drop fat.

    1. Hey Trace –

      A good fat loss program without running or jumping will rely heavily on HIIT cardio sessions via the stationary bike/row machine, uptempo metabolic conditioning workouts, and perhaps a heavy lift day once or twice a week. If you’re looking for more specific advice and a full fitness program laid out for you, just let me know..happy to help!


    1. Sounds good Trace. I think you would be a good candidate for FitPlan. If you want to know more, check out this post:

      If you decide to sign up, we’ll go over your entire fitness plan, have you answer a series of questions that will help me better create your program, then build you something specific for your needs. Let me know if you have any additional questions though! 🙂


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s