Transform your physique with our six-week fat-loss plan

This six-week fat-loss plan uses high-intensity resistance training to rev your metabolism and guarantee rapid results.

High-intensity interval training is one of the most highly effective (and highly sweaty) options around when it comes to burning fat. So grab your best exercise mat and read on for our detailed step-by-step fat-loss plan that will transform your body in six weeks, along with everything you need to know about creating your own fat-loss workouts.

Getting started with our six-week fat-loss plan

How much of a difference it is possible to make to how you look and feel in six weeks? The good news: you can make a big change. The less good, more realistic news is that you can only make that change if you follow an effective plan and work hard. We’ve done the first bit for you, but the second element is entirely dependent on your commitment. So before you start your six-week transformation, remind yourself why you’re doing this.

A compelling ‘why’ will improve your mindset and make sure you know how to start this particular fitness journey and stick with it. You also need to make sure you eat well in conjunction with the workout plan if you want to get the most impressive results possible – plenty of protein, such as lean meat, eggs, pulses and tofu.

How does the plan work?

It’s simple: you complete four circuit workouts a week for six weeks. Each circuit is a whole-body workout and you do the same circuits each week, but change the rep and rest variables to make them progressively harder. The only kit you need to complete the workouts is a set of dumbbells, so you can do it either in the gym or at home. It’s advisable to take rest days between workout days – but, unlike heavy weights workouts, they’re not so taxing that it’s essential.

Why does this fat-loss plan work?

There are several key reasons why the plan works. Each circuit is a whole-body workout, so every major muscle group in your body is challenged. This will help you to develop more muscle mass and, because muscle is active tissue, it will also have a positive impact on the calories you burn at rest. The workouts also get your heart rate high, so you’ll burn a lot of calories both during and after your session. The plan also gets progressively harder so your gains won’t plateau.

What if I’m a beginner?

This is a beginner-friendly plan, because you don’t need lots of fancy kit and all the exercises involved are achievable if you’re in good health. The weight you select is up to you, so if you’re a beginner, start light and gradually increase the load. You should aim to reach failure – the point at which you can’t continue with good form – at the end of each circuit. If you’re failing before then, reduce the weight. If you’re struggling, you can do some moves, such as squats, without weights.

What do I do after six weeks?

The first thing you should do is give yourself a big pat on your, by now, lean and muscular back. Completing any training plan takes a considerable amount of work and dedication, so focus first on getting to the end of the programme. Once you’ve done that, you can decide on what would be your best next move. Your main options: doing it over again but this time with a heavier weight; deciding on a muscle-building plan; or taking on an entirely new fitness challenge, to mix things up.

Workouts and training plans are the key pillars on which Men’s Fitness is built, and all the workouts you find on mensfitnesstoday.com have been created by genuine experts in their fields, including renowned personal trainers, strength and fitness coaches.

This six-week fat-loss plan was originally published in our Rules of Getting Lean guide, created by former MF editor and award-winning fitness author Joe Warner.

Ready to transform your physique? Here’s your six-week fat-loss plan

Fat-loss plan: WEEK 1

Circuit 1

Do 4 circuits in total

EXERCISES	REPS/TIME	REST
1. Squat	12	0 sec
2. Overhead press	12	0 sec
3. Push-up renegade row	6 each side	0 sec
4. Dumbbell swing	15	0 sec
5. Hammer curl	12	0 sec
6. Triceps extension	12	2 min

We could have been nice and eased you in gently as you start learning how to burn belly fat – but, instead, we’ve chucked you in at the deep end.

This circuit starts with the squats – the classic lower-body move – followed by the overhead press and then the renegade row, which is one of the most challenging and effective exercises in this plan. The important thing to remember, however, is that it’s the quality of your reps that count, so take your time and stick to the form guides.

The fourth exercise is where we see the tempo increase. The swing is an explosive move, so speed and intensity are important to get the most out of this pulse-raising exercise. The two arms exercises at the end of the circuit are less demanding on your heart and lungs, but ensure that you get a full-body gym workout.

1. Dumbbell squat

Why we like it: The dumbbell version of this classic legs move will also develop your grip, because you have to hold the dumbbells securely for the duration of the set. Keeping your shoulders back throughout the set will recruit your back muscles, too.

How to do it:

Stand tall with your chest up and your core braced, holding a dumbbell in each hand
Bend your knees to squat down until your thighs are at least parallel to the ground, then press down through your heels to return to the start

2. Dumbbell overhead press

Why we like it: Your aim here should be to go as heavy as possible, because the rep count is comparatively low. As well as developing shoulder strength and size, this move also works your core because you have to stabilise your torso.

How to do it:

Stand tall with your chest up and your core braced, holding a dumbbell in each hand at shoulder height with palms facing forward
Press the weights directly overhead, so your arms are straight, then return slowly to the start

3. Push-up renegade row  

man performing press-up renegade row with dumbbells

Why we like it: This is one of the more demanding exercises in this fat-loss plan, so you do it while you’re fresh. You work your chest muscles during the push-up and your back muscles during the row, giving you a lot of bang for your muscle-building buck.

How to do it:

Start in a push-up position, holding a dumbbell in each hand. Perform a push-up then, keeping your core braced, row your right hand up, leading with your elbow
Lower it back to the floor. Alternate sides with each rep

4. Dumbbell swing  

Why we like it: This should be done as an explosive, high-energy exercise. Doing so will help you to develop a powerful hip drive (the key to this move) and also get your heart rate soaring towards the end of the circuit for a greater fat burn.

How to do it:

Stand holding a dumbbell between your legs
Bend forward, hinging at the hips, to send the dumbbell between your legs, then push your hips forward to straighten up and swing the dumbbell up to shoulder height

5. Dumbbell hammer curl  

man performing dumbbell hammer curl exercise

Why we like it: The hammer-grip version of the classic curl provides a real challenge to your biceps muscles, ensuring that you stimulate as many muscle fibres as possible so they repair themselves and grow.

How to do it:

Stand tall with your chest up and your core braced, holding a dumbbell in each hand with palms facing each other
Keeping your elbows tight to your sides, curl the weights up to shoulder height
Slowly lower the weights to the start

6. Dumbbell triceps extension  

man performing dumbbell triceps extension

Why we like it: This is one of the few moves that effectively isolates the triceps muscles, giving you balanced gains in your upper arms after the previous exercise and more all-over muscle mass to help you burn fat.

How to do it:

Stand tall with your chest up and your core braced, holding a dumbbell in both hands behind your head with your elbows pointing up
Straighten your arms to lift the weights, then lower them to return to the start

Circuit 2

Do 4 circuits in total

EXERCISES	REPS/TIME	REST
1. Lunge	12	0 sec
2. Upright row	12	0 sec
3. Floor press	12	0 sec
4. Bent-over row	12	0 sec
5. Dumbbell swing	15	0 sec
6. Plank	30 sec	2 min

The main aim of the second workout in this fat-loss plan, just as it was in circuit 1, is to give you a whole-body workout that also gets your pulse racing.

The lunge is an excellent lower-body exercise that tests both balance and coordination. The three following exercises focus on different muscle groups within the upper body. The penultimate move is the dumbbell swing, which makes a reappearance because it is so useful for taxing your cardiovascular system, while also developing your posterior chain (the muscles that run along the back of your body).

By the end of the swings, your heart rate will be near its maximum, hence the strategic inclusion of the plank at the end – a core-builder that gradually brings your heart rate down before the rest period between circuits.

1. Dumbbell lunge  

Why we like it: Working one leg at a time will mean that you get balanced muscle development. This exercise is also a test of grip strength as well as balance, because you hold on to the weights for the entire set.

How to do it:

Stand tall with your chest up and your core braced, holding a dumbbell in each hand
Take a step forwards until both knees are at 90°
Push back off your front foot to return to the start
Repeat, leading with your other leg
Alternate sides

2. Dumbbell upright row  

Why we like it: This move will help to add muscle size to your traps (the muscles at the top of your back), while also giving your shoulders width, which will complement your newly lean waist to show off a coveted V-shaped torso.

How to do it:

Stand tall, holding a dumbbell in each hand
Raise the weights to your shoulders, leading with your elbows
Slowly lower the weights back to the start position

3. Dumbbell floor press  

man performing dumbbell floor press exercise

Why we like it: Lying on the floor puts you in a stable position, so you can attempt to go quite heavy with this move. The range of motion is shorter than a bench press, so focus on contracting the target chest muscles. A great addition to any fat-loss plan.

How to do it:

Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms
Lower the weights towards your chest, then press them back up powerfully to return to the start position

4. Dumbbell bent-over row  

man performing dumbbell bent-over row exercise

Why we like it: Using dumbbells for this back move will ensure that you get equal muscle development on both sides and gives you a big range of motion, so you can concentrate on squeezing your shoulder blades together at the top of the move.

How to do it:

Stand tall with your chest up and your core braced, holding a dumbbell in each hand
Bend forward – hinging at the hips, not the waist – then row the weights up to your sides, leading with your elbows
Lower back to the start

5. Dumbbell swing  

Why we like it: This should be done as an explosive, high-energy exercise. That will help you to develop a powerful hip drive (the key to this move) and also get your heart rate soaring towards the end of the circuit, for a greater fat burn.

How to do it:

Stand holding a dumbbell between your legs
Bend forward, hinging at the hips, to send the dumbbell between your legs, then push your hips forward to straighten up and swing the dumbbell up to shoulder height

6. Plank  

Why we like it: Your chest and back muscles will now be fatigued, so this final move is a chance to work on your abdominals and your core stability. As well as helping your abs look good, it will give you a solid base to perform the moves in this plan.

How to do it:

Make sure your body is in a straight line from head to heels
Your elbows should be directly below your shoulders and your weight should be distributed evenly across your feet and forearms
Hold the position

Circuit 3

Do 4 circuits in total

EXERCISES	REPS/TIME	REST
1. Goblet squat	12	0 sec
2. Lateral raise	12	0 sec
3. Push-up	12	0 sec
4. One-arm row	8 each side	0 sec
5. Dumbbell swing	15	0 sec
6. Side bend	10 each side	2 min

By now you should be familiar with the full-body nature of the workouts in this fat-loss plan.

The third circuit follows the same general system as the first two, starting with a lower-body exercise and continuing with three upper-body moves that each target a different muscle group. We’re sticking with the dumbbell swing because it is so effective.

It’s a misconception that you need to make every exercise of every session different. Sometimes it makes sense to get good at a move, so you can really attack it and enjoy the benefits, rather than doing it tentatively with poor movement patterns. The circuit finishes with a move that works your obliques (side abs).

1. Dumbbell goblet squat

Why we like it: The goblet squat is a simple and safe variation that reduces the risk of injury and is ideal for beginners. Because the weight is in front of you, it encourages your torso to remain upright to counterbalance the weight.

How to do it:

Stand tall, with your feet shoulder-width apart and your toes turned out in a ten-to-two position
Hold a dumbbell in both hands by your chest and lower into a squat, then push back up to the start position

2. Dumbbell lateral raise

Why we like it: If done correctly, this is a highly effective way of adding size and width to your shoulders – putting you on the fast track to a great-looking upper body. Make sure you follow the form guide closely to maximize the benefit.

How to do it:

Stand tall with your chest up and your core braced, holding a dumbbell in each hand
Raise the weights out to the sides, leading with your elbows, until they reach shoulder height
Lower them slowly to return to the start

3. Push-up  

Why we like it: Push-ups are a classic chest builder, but doing them with a relatively fast tempo makes them more of a cardiovascular challenge, pushing your heart rate up while keeping muscle fatigue to a minimum – making them a great choice for any fat-loss plan.

How to do it:

Start in the push-up position with your hands directly underneath your shoulders, your core and glutes braced, and your feet together
Bend your elbows to lower your chest to the ground, then press back up powerfully to return to the start

4. Dumbbell single-arm row  

Why we like it: Doing this single-arm version of the row allows you to completely concentrate on a small and specific target body part, which will help you to fatigue the muscle and ensure balanced development.

How to do it:

Place one hand on your knee and hold a dumbbell in the other hand, letting it hang straight down
Row the weight up to your side, leading with your elbow and squeezing your biceps and upper back muscles at the top

5. Dumbbell swing  

How to do it:

Stand holding a dumbbell between your legs
Bend forward, hinging at the hips, to send the dumbbell between your legs, then push your hips forwards to straighten up and swing the dumbbell up to shoulder height

6. Dumbbell side bend  

man performing dumbbell side bend abs exercise

Why we like it: Make sure that you perform this move while holding one dumbbell, rather than two. If you do it while holding two, one dumbbell counterbalances the other and reduces the workload.

How to do it:

Stand tall, holding a dumbbell in one hand
Lower the dumbbell to one side, using your side abs to control the movement, then return to the start
Complete all your reps on that side, then switch arms

Circuit 4

Do 4 circuits in total

EXERCISES	REPS/TIME	REST
1. Reverse lunge	8 each side	0 sec
2. Halo	8 each side	0 sec
3. Diamond push-up	8	0 sec
4. Reverse-grip bent-over row	12	0 sec
5. Dumbbell swing	15	0 sec
6. Side plank	30 sec each side	2 min

The final circuit of the week involves some twists on familiar moves.

The reverse lunge presents a bigger test to your balance and coordination than the conventional version of the exercise, while also tending to shift the emphasis to your glutes. The diamond push-up is a tough variation of the push-up that places the demand onto your triceps rather than your chest. The reverse-grip bent-over row gives your biceps more of a workout than when you do the move with your palms facing down.

By now, you should be a swing star, able to race through the reps of your fifth move – the dumbbell swing – before finishing with a static hold that will challenge your entire abs and core.

1. Dumbbell reverse lunge  

Why we like it: The reverse version of the lunge puts more emphasis on your glute muscles and also makes the exercise harder, giving you a bigger balance and coordination challenge than the standard move.

How to do it:

Stand tall, holding a dumbbell in each hand
Take a big step backwards and bend your knees until they are both bent at 90°
Push back up to the start and repeat the move on the other side
Alternate sides

2. Dumbbell halo  

man performing dumbbell halo abs exercise

Why we like it: This dynamic abs and shoulders move gives you a multi-faceted challenge. You need to work hard to stabilise the dumbbell, which tests your abs because you have to control the acceleration and deceleration of the weight.

How to do it:

Hold a dumbbell in both hands, then powerfully move it up, across your body, around the back of your head and down across your body
Repeat the move going in the opposite direction
Alternate sides

3. Diamond push-up  

man performing diamond press-up triceps exercise

Why we like it: The hand position in this push-up progression moves the main challenge away from your chest and towards your triceps. It’s one of the more difficult moves in our fat-loss plan, but don’t compromise on range of motion in an attempt to complete the reps.

How to do it:

Start in a push-up position, but with your thumbs and forefingers together to form a diamond shape
Lower your chest to the floor, keeping your elbows close to your sides, then press back up

4. Dumbbell reverse-grip bent-over row  

Why we like it: Switching to a reverse grip provides a challenge to your biceps as you draw the weights in to your sides. This is useful because that muscle group isn’t targeted elsewhere in the workout.

How to do it:

Stand tall with your chest up and your core braced, holding dumbbells with palms facing forward
Bend forward from your hips, then row the weights up to your sides, leading with your elbows
Lower the weights to the start

5. Dumbbell swing  

How to do it:

Stand holding a dumbbell between your legs
Bend forward, hinging at the hips, to send the dumbbell between your legs, then push your hips forward to straighten up and swing the dumbbell up to shoulder height

6. Side plank  

Why we like it: This is another way to work the muscles – specifically the core, abs and lower back, but also the glutes – statically. Doing the side plank also tests your balance because it is a difficult position to hold.

How to do it:

Position yourself on your side, supported on your elbow, then raise your hips and keep your body in a straight line from head to heels for the time indicated
Switch to the other side and repeat

After completing week 1 of the fat-loss plan, follow the structure of weeks 2-6 below.