Plan · Fat loss

Fat Loss 12

Twelve weeks of strength training and steady cardio, with a calorie target that fits your life. Lose fat, keep your muscle, stop guessing.

12Weeks

4Sessions / week

45Minutes

Beginner +Level

Gym or dumbbells at homeStart free trial →Try the tool

Is this for you?

Made forpeople who...

1Want to lose 5 to 15 kg without crash diets
2Have tried cardio-only and stalled
3Can train four times a week for 45 minutes
4Want to keep the weight off this time

What you get

Everythinginside.

Four strength sessions a week, progressing every fortnight
Two short walks or rides for steady cardio
A personal calorie and protein target
A food guide with swaps, not a banned list
A weekly check-in form to track weight, waist and energy
Deload weeks built in so you do not burn out

How it runs

3 phases.Clear steps.

Each phase builds on the last. You always know what this week is for.

Foundation

Learn the lifts, set your calorie target, build the walking habit.

Weeks 1 to 4

Build

Add load each week and push daily steps to 8,000.

Weeks 5 to 8

Burn

Tighter target, short finishers, protect your strength.

Weeks 9 to 12

A typical week

MonUpper body

TueWalk 30 min

WedLower body

ThuRest

FriFull body

SatRide or walk

SunRest

Your target

Find your fat loss calories

Move the sliders. Your daily target, macros and a 12-week projection update live.

Start today

14 days free.Then decide.

Every plan, the full workout library and all the tools. Cancel any time in the trial and you pay nothing.

Start free trial → Ask Conor

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