The Fat Incinerator: 8 Week Fat Burning Workout

10 Aug

Incinerate unwanted body fat with this new 8 week workout program. This fat loss workout utilizes tactics to maximize fat loss while preserving muscle.

| Workout Summary

Lose Fat


8 weeks

60-90 minutes

Barbell, Cables, Dumbbells, EZ Bar, Madicine Ball
Male & Female

| Workout Description

Looking to shed a few pounds before summer, an event, or just to be a healthier you?

Look no further, because we’ve got you covered.

The workout in this article was designed to get you closer to where you want to be in the next 8 weeks.

And while you’ll have to make the commitment to eat healthier, sleep better, and hit each workout on each training day – you’re guaranteed to like the end results.

So, read on to learn a little more about the workout program. If it ends up being something you’d like to try out, we’ll also provide you with some dieting tips to get you pointed in the right direction.

The Fat Incinerator Workout Program

The main goal of the Fat Incinerator is to breed a constant state in which you are burning fat. To do so, you’ll have to build lean muscle if you haven’t established a foundation already. And if you have, the goal then turns to preserve lean muscle mass while you shred.

The workouts below do just that.

The Fat Incinerator follows a push, pull, legs training protocol and in a 3 days on/1 day off fashion. So, this program will be best for those who have flexibility on what days they can make it to the gym.

The rep ranges are mostly moderate so you can use a moderate resistance to help promote muscle growth and muscle preservation.

Rest periods for each workout should be limited to just 45 seconds. This pace will allow just enough time in between sets to recover, while also establishing a quick tempo to promote cardiovascular benefits.

There are also recommended cardio workouts that can be performed immediately after your final set of each workout day. Cardio can be performed at another time of day if it works better with your schedule.

However, if forced to decide between hitting a cardio workout or weight training session due to time constraints – always go with your weight training session during the next 8 weeks.

Day 1: Fat Loss Push Workout

Dumbbell Bench Press48-12
Standing Cable Fly312-15
Incline Bench Press46-8
Overhead Press48.12
Lateral Raise312-15
French Press310-12
Exercise Ball Crunch420-25
Hanging Leg Raise410-15

* Cardio : 15 Minutes of HIIT performed on cardio equipment of choice. Perform intervals of 20 seconds all-out effort and 10 seconds of rest/recovery.

Day 2 : Fat Loss Pull Workout

Lat Pull Down410-12
T-Bar Row410-12
On Arm Dumbbell Row410
Close Grip Pull Down312-15
Face Pull315-20
Cable Curl310-12
Hammer Curl312-15
Machine Crunch315-20
Machine Oblique Crunch312-15 Each

* Cardio : Perform 30-45 minutes of low-intensity steady state cardio on cardio equipment of choice. Try to vary cardio equipment selection each time you perform this workout.

Day 3 : Fat Loss Leg Workou

Squat or Trap Bar Deadlift58-12
Leg Press415
Rear Lunge312-15
Goblet Squat310-12
Leg Curl310-15
Seated Calf Raise320-22
Standing Calf Raise315-20
Plank31 Min
Barbell Rollout38

* Cardio : Jog 1.5 miles either on a treadmill or outdoors at a challenging (but not all-out) pace

Each week alternate between squatting and deadlifting

Day 4 : Rest

On Day 4, take a rest day from the gym. If you wish, you can perform some form of active recovery such as a low-intensity walk outside or a yoga practice.

On Day 5, you will restart the workout starting with the day 1 push workout. This results in a 3 days on, 1 day off cycle. Some days will require you to make it to the gym 5 days per week, while others will require 6 days per week.


The Fat Incinerator workout is designed to help you lose fat and maintain muscle mass.

It will work best when paired with a healthful diet that puts you in a slight calorie deficit. Ensuring that you get at minimum 7-9 hours of sleep each night will also go a long way in your final results.

If you have any questions about the program that weren’t addressed in the article, please feel free to leave a comment below.