December 10th, 2018
weightlifting for fat loss

Intro to Weightlifting: Strength and Fat Loss Program Weeks 1-2

Alright ladies, it’s time to burn some fat, build some muscle and have fun getting healthier. If you have no experience with weights don’t worry, we’ll take things nice and slow. There are a ton of “lose weight quick schemes” out there, but real change in your health an figure will come as a result of a lifestyle change (exercise and proper nutrition).

See why weightlifting is more important than cardio for fat loss

This 6 week program will start you out on the right foot and only requires 3, 45 minute workouts each week. It uses upper body, lower body split, which works your upper body one workout, and a lower body the next.

Each workout ends with a 10-15 fat-burning “finisher”. These “finishers” are designed to put put your body in a metabolic state, using exercise complexes and circuits (Check out more workout “finishers” HERE).

Remember, change takes time and your body will adapt to the new stresses you put on it. We hope you stick to this program and if you need help along the way don’t hesitate to contact us for any advice or tips.

Monday Wednesday Friday
Week 1 Upper Body Lower Body Upper Body
Week 2 Lower Body Upper Body Lower Body


Upper Body Day Weeks 1-2

Warm Up

We love this active warm-up from GREATIST

Wide Grip Lat Pulldown or Wide Grip Assisted Pull Up

4 x 12

Seated Dumbbell Shoulder Press

4 x 10

Seated Cable Row

4 x 12 each arm

Push ups

4 x 12


Okay, it’s time to burn some fat and get your heart rate up. This is the “burpee shuffle”. It’s like the “cupid shuffle” but it’s less fun and burns more fat. You are going to perform 4 minutes of the burped shuffle. Perform 30 seconds of the shuffle, take 30 seconds rest and start again. Do it 4 times through for a total of 4 minutes.

Lower Body Day Weeks 1-2

Warm Up

Kettlebell or Dumbbell Goblet Squat

4 x 12

Stiff Legged Deadlift

3 x 10

Dumbbell Step Ups

4 x 10 each leg

Lateral Lunges

4 x 10 each leg


You’ve finished the “meat” of the workout. Now it’s time to do a quick, 10 minute, fat burning closer to finish off a great workout. This is a descending ladder superset of kettle bell swings and goblet squats. Grab a kettlebell that is not too heavy. First, perform 10 swings. On your last swing go directly into 10 goblet squats with the same kettlebell. Take 30 seconds rest and drop to 9 reps of each.

10 Swings
10 Goblet Squats
30 seconds rest

9 Swings
9 Goblet Squats
30 seconds rest

8 Swings
8 Goblet Squats
30 seconds rest

Continue descent until you hit 1 rep of each!

Click here for weeks 3-4
Click here for weeks 5-6

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