Lose Fat Fast With This Intense Two-Week Training Plan

To get fast results, you need to make smart decisions when it comes to how you exercise and eat. Luckily for you, we’ve made your exercise choices for you with this gym workout plan to ignite your fat-burning efforts over eight sessions in 14 days.

You’ll be training four times a week. Each session focuses on a pairing the major muscle groups, with some challenging but rewarding abs exercises at the end of each workout. What’s more, you’ll be training your chest and back muscles twice in each seven-day period, in the first and final sessions. This will help shock these muscles into growing bigger and stronger to radically overhaul your upper body architecture.

All the workouts begin with two straight sets, then move on to four moves paired into two supersets. Each session has also been designed with a limited gym in mind, which means you only need a small amount of equipment – no machines – and a small amount of space to complete each session.

The Theory Behind Your Two-Week Plan

Your objective for this 14-day plan is simple: to lose serious amounts of body fat while adding lean muscle mass. This fortnight-long plan has been designed to provide your body with the perfect stimulus to both burn fat and build muscle and with four sessions a week over the two weeks, it will hit your muscles harder with each passing workout so your body has no choice by to add new muscle and strip away stubborn body fat.

Finding the time to commit to all four training sessions each week is really important, so before you start, make sure you have the time to give it everything you can.

How the workouts are split up

There are four sessions per week: chest and back; legs and shoulders (delts); arms; and chest and back again. Each session also ends with two abs exercises to help you start sculpting a leaner and more defined midsection. Working your chest and back muscles twice a week, rather than just once as in most training plans, is a smart short-term approach to rapidly change the shape and size of your torso.

A smart way to do the plan this week is to train on Monday, Wednesday, Friday and then Saturday or Sunday, to give your body as much time as possible to recover between sessions.

The structure of the workouts

Every workout is made up of six different exercises. The first two moves of each session are to be done as straight sets. The next two moves in each workout – moves 3A and 3B – are done as a superset, which means you do a set of the first move, rest 30 seconds, then do a set of the second move, finally resting for 60 seconds. Then go back to the first move and repeat until all the sets have been completed.

The final two moves of each workout are an abs superset to work all regions of your core effectively, which will add definition to your stomach as you start to shrink your fat stores.

Exercise tempo explained

For every move in this plan you’ll see a four-digit figure for tempo. This is the speed at which you perform one rep of an exercise, and the four digits of the number refer to the time in seconds you take to lower and lift the weight, and pause at the top and bottom. For example, a 2010 tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. An X means you perform each rep explosively – but still with perfect form.

The training plan progression

The second week of the fortnight is very similar to the first – you’ll work your chest and back in the first and last sessions of the week, your legs and delts in the second and your arms in the third. These workouts contain the same exercises in the same order. There is, however, one major difference to help you get the results you want faster. In week 2 you’ll do an extra set of every single move in every workout.

You should also try to lift heavier weights for each exercise in the second week. Even if you only increase the weight a small amount, it’s important to try to lift heavier because working harder each week is what gets results.

If you want to do a full month’s plan, go back to the start and repeat the fortnight, but choose slightly heavier weights.

See related 

• Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly
• Fat-Loss Workouts: Five Circuits To Build Muscle
• The Weight-Loss Workouts Which Helped This Man Shed 2.5kg Of Fat In Two Weeks

Workout Plan FAQ

What weight should I lift for each exercise?

Weight selection is important, but not the be-all and end-all and not worth obsessing about! Avoid the temptation to go really heavy if that means you can’t do all the sets or reps stated, or perform the move at the prescribed tempo. It’s more crucial that you complete all the sets and reps with good form than hit a new weight PB, so select the weight that only just allows you to complete the final rep of the final set for each exercise. If you finish the set and haven’t broken a sweat then the weight is too light – so increase it next set.

Can I really make a big change to my physique in just two weeks?

Everyone is starting from a different position: some people reading this will be carrying more body fat and/or less muscle than others; some will have a good few years of training experience under their belt while others might be newbies. Whatever your current condition or training history, follow these workouts to the letter, combined with nailing your nutrition, and you will notice major physique changes in just two weeks, specifically feeling leaner and tighter around your middle, and broader and stronger across your chest, shoulders, back and arms.

Should I do extra sessions during this plan to get even better results?

If you follow these workouts to the letter, fully applying yourself to the task for the four weekly gym workouts, you won’t have the energy to contemplate doing any extra fitness sessions! However, active recovery sessions, such as a swim, bike ride, gentle run, yoga or similar activities, are a great way to enhance the recovery process and will only help your progress.

Week 1 Workout 1: Chest And Back

1 Bench press

Sets 4 Reps 10 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Lie on a flat bench, holding a barbell with a slightly wider than shoulder-width grip. Keeping your whole body tight and your chest up, press the bar directly up until your arms are straight. Slowly lower the bar back to the start position under complete control.

2 Bent-over row

Sets 4 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Hold the bar with a shoulder-width grip, bending your knees slightly. Hinge forwards from the hips to bend your torso towards the floor but keep your chest up and your core braced. Pull the bar up to touch your bellybutton, then lower under control

3A Dumbbell flye

Sets 3 Reps 12 Tempo 2010 Rest 30sec

Targets Chest

Lie flat on a bench holding a dumbbell in each hand with straight arms and palms facing. Keeping a slight bend in your elbows, slowly lower the weights to the sides as far as is comfortable, feeling the stretch in your chest. Squeeze your chest to reverse the movement and raise the weights back to the top.

3B Dumbbell reverse flye

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Upper back, rear shoulders

Lean forwards at the hips with a weight in each hand, keep your back flat. Bring the weights upwards as if you were spreading your wings, aiming to bring your shoulder blades together at the top of the move. Lower slowly back to the start.

4A Gym ball roll-out

Sets 3 Reps 12 Tempo 1111 Rest 30sec

Targets Abs

Kneel in front of a gym ball with both elbows resting on the ball. Keeping your core braced, roll the ball away from your knees until your body forms a straight line from head to hips. Pause, then reverse the movement to the start.

4B Gym ball crunch

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Abs

Lie on your back over a gym ball with feet flat on the floor and fingers touching your temples. Contract your abs to raise your torso off the ball. Pause at the top, then lower back to the start.

Week 1 Workout 2: Legs And Shoulders

1 Front squat

Sets 4 Reps 10 Tempo 2010 Rest 60sec

Targets Quads, glutes, hamstrings, core

Stand tall and hold the bar on the front of your shoulders with your palms facing upwards. Simultaneously bend at the hips and the knees to lower until your thighs are at least parallel to the floor, then press through your heels to stand back up again.

2 Overhead press

Sets 4 Reps 10 Tempo 2010 Rest 60sec

Targets Shoulders, triceps

Stand tall with your chest up and core braced, holding the barbell at shoulder height with palms facing forwards. Press the bar directly overhead so your arms are straight, then return slowly to the start.

3A Romanian deadlift

Sets 3 Reps 12 Tempo 1010 Rest 30sec

Targets Glutes, hamstrings

Keeping a slight bend in your knees, bend forwards from the hips and lower the bar down the front of your shins until you feel a good stretch in your hamstrings. Reverse the move to the start by pushing your hips forwards.

3B Lateral raise

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Side shoulders

Hold a light dumbbell in each hand by your sides with your palms facing one another. Keeping a slight bend in your elbows, raise the weights out to the sides, making sure you use your muscles and not momentum. Lower slowly back to the start.

4A Mountain climber

Sets 3 Reps 12 each side Tempo X Rest 30sec

Targets Abs

Start in a position similar to a sprinter on the starting blocks. Bring one knee forwards and towards your arms, then back to the start. Repeat with the other leg. Keep the movement slow and controlled.

4B Gym ball planks

Sets 3 Time 30sec each Rest 30sec

Targets Abs

Get into the plank position with your hands on the floor elevated on the gym ball. Engage your abs and glutes and keep your body in a straight line from head to heels. Hold this position for the time stated. Then reverse your position so that your forearms are on the ball and your feet are together on the floor. Hold your body straight for the same amount of time, rest, then go back to move 4A

Week 1 Workout 3: Arms

1 Close-grip bench press

Sets 4 Reps 10 Tempo 2010 Rest 60sec

Targets Triceps, chest, front shoulders

Lie on a flat bench, holding the bar with hands roughly shoulder-width apart. Lower it to your chest, keeping your elbows tucked in to your sides. Pause, then press it back to the starting position.

2 Incline dumbbell biceps curl

Sets 4 Reps 10 Tempo 2011 Rest 60sec

Targets Biceps

Sit on an incline bench holding a dumbbell in each hand. Keeping your elbows tight to your sides, curl the weights up to shoulder height. Pause and squeeze your biceps at the top, then lower them back to the start, fully flexing your triceps at the bottom.

3A Lying triceps extension/skullcrusher

Sets 3 Reps 12 Tempo 2010 Rest 30sec

Targets Triceps

Lie flat on a bench, holding a dumbbell in each hand with straight arms and palms facing one another. Keeping your elbows pointing directly up to the ceiling, lower the weights towards your head. Straighten your arms to return to the start.

3B Dumbbell hammer curl

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Targets Biceps, forearms

Stand tall, holding a weight in each hand with palms facing in and your elbows tucked in to your sides. Curl the dumbbells up towards your chest, squeezing your biceps at the top. Lower under control to return to the start position.

4A Seated Russian twist

Sets 3 Reps 12 Tempo 1111 Rest 30sec

Targets Abs

Sit on the floor with your knees bent and feet flat on the floor with your hands clasped together and your arms straight. Twist to one side, pause, and then twist to the other, then back to the middle. That’s one rep.

4B Lying leg raise

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Abs

Lie on your back with your legs straight and heels slightly off the floor. Bring your legs up to a vertical position, then lower them slowly until they’re just off the floor again.

Week 1 Workout 4: Chest And Back

1 Incline bench press

Sets 4 Reps 10 Tempo 2010 Rest 60sec

Targets Chest, triceps, front shoulders

Lie on a bench set at a 45˚ incline, holding a bar over your chest with your grip wider than shoulder width. Lower the bar until it’s touching your chest, then press it back up.

2 Prone row

Sets 4 Reps 10 Tempo 2011 Rest 60sec

Targets Upper back, biceps

Start with your chest supported on a bench, gripping a bar that’s hanging straight down. Leading with your elbows, bring the bar up until it touches the bench, then lower back to the start.

3A Press-up

Sets 3 Reps 12 Tempo 2010 Rest 30sec

Targets Chest, triceps, front shoulders

Start in a press-up position with your wrists, elbows and shoulders all aligned. Tense your core, then bend your elbows to lower your chest to the floor. Keep your elbows close to your sides – don’t let them flare out. Press back up powerfully to return to the start.

3B Renegade row

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Targets Upper back, biceps

Start in the top of the press-up position while holding a dumbbell in each hand. Contract your abs and raise one dumbbell to your side, leading with your elbow. Lower and alternate sides each rep

4A Bicycle

Sets 3 Reps 12 Tempo 1111 Rest 30sec

Targets Abs

Lie on the floor with your fingertips by your head and feet slightly off the floor. Bring one knee in and towards your opposite elbow, then twist to repeat the move on the other side.

4B V-sit

Sets 3 Reps 12 Tempo 1111 Rest 60sec

Targets Abs

Lie on your back with your arms over your head. Keeping your arms and legs straight, raise them to meet in the middle. Pause at the top, then lower under control.

Week 2 Workouts

The exercises remain the same but the sets and reps change to work your body harder

Workout 1: Chest And Back

Workout 2: Legs And Delts

Workout 3: Arms

Workout 4: Chest And Back