New Year 2024: 8-Week Workout Program for Maximum Fat Loss

2024 is here and it is time to burn off all those extra calories. That is where our 8 week fat loss program comes in. This program is designed to help you burn a lot of calories, while still also helping you to build and maintain lean muscle. 

To get results you need a plan. Over the next 8 weeks you will complete a standard set of strength workouts, while slowing increasing the duration and intensity of your cardio sessions. This will help you build muscle and slowing improve your endurance throughout the program.

The one thing we did not include are dedicated abdominal sessions, so feel free to do those on your rest days or at the end of every strength workout.

Remember, the key to maximizing calorie burn and fat loss is consistency. Stick to the plan as closely as possible, but also listen to your body. If you're feeling overly tired, it's okay to take an extra rest day. Also, don't forget to pair this workout program with a balanced, nutritious diet for best results.

Always consult with a healthcare professional before starting any new exercise program. And above all, enjoy the process of getting stronger and healthier!

Note: The intensity of your workouts should be determined based on your current fitness level. What's moderate for one person may be intense for another. Consider working with a fitness professional to ensure you're exercising at the appropriate intensity for your health and fitness goals.

2024 8 Week Workout Program for Max Fat Loss

Weeks 1 & 2 - Introduction Phase:

• Day 1: Full Body Strength Training
• Day 2: 30 Minutes of Moderate Cardio (e.g., brisk walking or cycling)
• Day 3: Rest or Light Activity (e.g., yoga or stretching)
• Day 4: Full Body Strength Training
• Day 5: 30 Minutes of Moderate Cardio
• Day 6: Rest or Light Activity
• Day 7: Active Rest (e.g., leisurely walk)

Weeks 3 & 4 - Building Endurance Phase:

• Day 1: Lower Body Strength Training + 15 Minutes High Intensity Interval Training (HIIT) (e.g., sprint intervals, jump rope, or air bike)
• Day 2: 45 Minutes of Moderate Cardio
• Day 3: Upper Body Strength Training + 15 Minutes HIIT
• Day 4: 45 Minutes of Moderate Cardio
• Day 5: Full Body Strength Training
• Day 6: Rest or Light Activity
• Day 7: Active Rest

Weeks 5 & 6 - Intensity Increase Phase:

• Day 1: Lower Body Strength Training + 20 Minutes HIIT
• Day 2: 60 Minutes of Low-Intensity Steady State (LISS) Cardio (e.g., walking, jogging, or cycling)
• Day 3: Upper Body Strength Training + 20 Minutes HIIT
• Day 4: 60 Minutes of LISS Cardio
• Day 5: Full Body Strength Training
• Day 6: Rest or Light Activity
• Day 7: Active Rest

Weeks 7 & 8 - Peak Phase:

• Day 1: Lower Body Strength Training + 25 Minutes HIIT
• Day 2: 60 Minutes of Moderate-Intensity Cardio (e.g., stair mill, jogging, rowing)
• Day 3: Upper Body Strength Training + 25 Minutes HIIT
• Day 4: 60 Minutes of Moderate-Intensity Cardio
• Day 5: Full Body Strength Training
• Day 6: Rest or Light Activity
• Day 7: Active Rest

The Strength Workouts

Lower Body Strength Workout

1. Squats (3 sets of 10 reps) - Stand with feet hip-width apart, push your hips back and bend your knees, lowering your body as far as you can. Push back up to start.

2. Lunges (3 sets of 10 reps per leg) - Step forward with your right leg and lower your body until your right knee is at a 90-degree angle. Push back up to start and repeat on the other side.

3. Calf Raises (3 sets of 15 reps) - Stand up straight, then push through the balls of both feet to raise your body upward. Keep your abdominal muscles pulled in so that you move straight upward, not forward or backward.

4. Glute Bridges (3 sets of 12 reps) - Lie on your back with your knees bent and feet flat on the floor. Push through your heels to lift your hips off the ground, squeezing your glutes at the top.

5. Step-Ups (3 sets of 10 reps per leg) - Stand in front of a bench or step and place your right foot firmly on the step. Push your body up until your right leg is straight, then lower back down.

6. Side Lunges (3 sets of 10 reps per leg) - Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward. Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Return to center and switch sides.

Upper Body Strength Workout

1. Push-Ups (3 sets of 10 reps) - Start in a high plank position. Lower your body until your chest nearly touches the floor. Push your body up back to the starting position.

2. Bent-Over Rows (3 sets of 12 reps) - Hold a dumbbell in each hand and bend over at your waist. Pull the weights up towards your chest, keeping your elbows close to your body, then lower them back down.

3. Overhead Press (3 sets of 12 reps) - Hold a dumbbell in each hand at shoulder height, palms facing forward. Extend your arms straight above your head, then lower the weights back to shoulder height.

4. Bicep Curls (3 sets of 15 reps) - Hold a dumbbell in each hand with your arms fully extended and palms facing forward. Curl the weights toward your shoulders, then slowly lower them back down.

5. Tricep Dips (3 sets of 10 reps) - Sit on the edge of a bench or chair and place your hands next to your hips. Slide your butt off the bench and lower your body by bending your elbows to a 90-degree angle. Push back up to start.

6. Front Raises (3 sets of 12 reps) - Stand tall holding a dumbbell in each hand in front of your body with palms facing your body. Keeping your core engaged, raise the dumbbells up to shoulder height, then lower them back down.

Full Body Strength Training Workout

1. Squats (2 sets of 15 reps) - Stand with feet hip-width apart, push your hips back and bend your knees, lowering your body as far as you can. Push back up to start.

2. Push-Ups (2 sets of 10 reps) - Start in a high plank position. Lower your body until your chest nearly touches the floor. Push your body up back to the starting position.

3. Lunges (2 sets of 10 reps per leg) - Step forward with your right leg and lower your body until your right knee is at a 90-degree angle. Push back up to start and repeat on the other side.

4. Plank (2 sets of 30 seconds) - Get into a forearm plank position, making sure your elbows are directly under your shoulders and your body forms a straight line from head to feet.

5. Bent-Over Rows (2 sets of 12 reps) - Hold a dumbbell in each hand and bend over at your waist. Pull the weights up towards your chest, keeping your elbows close to your body, then lower them back down.