The 6-Week Fat-Melting Workout Plan

Melt away excess fat in under 30 minutes a day and earn a fitter figure in no time!

fat-melting workout

If you want to slim down and tighten-up, this 6-week fat-melting workout plan is for you! Cardiovascular exercise, specifically HIIT, is highly effective at burning fat. An added bonus of High-Intensity Interval Training is that it doesn’t take up a huge part of your day, either. This plan might require you to workout six days a week, but each workout takes less than 30 minutes. That doesn’t sound too bad to me!

The American Heart Association recommends at least 75 minutes of High Intensity Exercise, each week. We’ll start with 75 minutes a week for the first two weeks and progress from there. When you ramp up your exercise time little by little, it helps you burn extra calories and shed fat without exhausting your body. This 6-week fat-melting workout plan is perfectly designed to help you go from out-of-shape to having the fittest body of your life.

Healthy Eating and Shedding Fat

It’s important to point out that you must adhere to a healthy-eating plan if you want to lose weight and shed fat. It’s all about calories-in calories-out, but the quality of those calories is important, too. Your diet should include plenty of protein, healthy fats, and carbs in the form of whole grains.

Check out these related articles to help get you on the right track:

You also need to eat the right amount of calories for your body. Eating too few calories will cause your metabolism to crash, but eating to many will stall your weight loss. Check out our complete guide to How Many Calories Should You be Eating Daily to Lose Weight.

The 6-Week Fat-Melting Workout Plan

What you need: a yoga mat or towel / an interval timer / a chair or bench / a jump rope / a kettlebell / 1 pair of light dumbbells / 1 pair of moderately-heavy dumbbells

What to do: Complete the designated workout for each day. We’ve selected Sunday as your rest day, but you can choose whichever day works best for your schedule.

Weeks 1 and 2

The workouts for these two weeks will take 10-15 minutes each day.

Monday: 10 Minute Fat-Melting HIIT

Tuesday: Fat Burning Power Circuit

Wednesday: 10-Minute “Furious Fat Burner” Home Workout

Thursday: Lean Body HIIT Workout Challenge

Friday: Kettlebell Fat Burning Workout

Saturday: 15 Minute Fat Burning Boot Camp

Sunday: Rest Day

Weeks 3 and 4

running for weight loss

The workouts for these two weeks will take 15-20 minutes each day.

Monday: Fat Burning Power Circuit

Tuesday: Insane Fat Burning Boot Camp

Wednesday: Lean Body HIIT Workout Challenge

Thursday: Fat-Blasting Upper Body HIIT

Friday: 15 Minute Fat Burning Boot Camp

Saturday: 20-Minute Weight Loss Workout

Sunday: Rest Day

Weeks 5 and 6

10-Minute Kettlebell Arm Workout - A quick and effective arm workout

The workouts for these two weeks will take 20-30 minutes each day.

Monday: Insane Fat Burning Boot Camp

Tuesday: Kettlebell HIIT Challenge for Women

Wednesday: Fat-Blasting Upper Body HIIT

Thursday: 30-Minutes Melt Off the Weight Cardio Workout

Friday: 20-Minute Weight Loss Workout

Saturday: High-Intensity Total Body Workout

Sunday: Rest Day

Getting in shape takes effort, but it’s actually much simpler than you might think. Eating healthy and participating in our 6-week fat-melting workout plan will help you reach your goals in no time. Give it a try and let us know what you think in the comment section!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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  1. I finished your 4-Week Plan for Beginners and I have never felt so confident in the gym before in my life! I am now finishing up week 2 on this workout plan and I am LOVING it!! I feel so much happier since I’ve started. Thank you all so much!

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