4 Week Fat Burner

Target Rider: This plan is best for the beginner/novice athlete that can put in 40 - 50 minutes of training 3 days a week and has some experience with power training. Workout days each week are numbered 1 - 7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The plan is 3 days a week, day 1, 3, and 5 being your workouts. Day 5's workout can be switched and done on Day 6 if you prefer that setup. The training plan starts off with an intense workout that will set up your training zones. Then, from there on out each workout will be designed to work on excess post-exercise oxygen consumption (EPOC). EPOC workouts are short, and high intensity. The main advantage to EPOC workouts is that they will not only burn a lot of calories in a short period of time, but also will keep your metabolism higher for a longer period of time than a steady-state workout. In addition to burning more calories, this training plan will offer suggestions throughout the 4 weeks on ways to keep your calories nutrient dense and healthy, and help you on your way to weight loss.

Plan Goals: To burn calories and help you loose weight, both with a High Intensity Interval Training (HIIT) and Excess Post-Exercise Oxygen Consumption (EPOC) training workouts aimed at maximizing caloric expenditure and with dietary suggestions aimed at fostering effective nutritional habits.

Duration: 4 weeks

Training Volume: Low

Experience Level: 

  • Cat 4/5–Beginner and up

Total Plan Hours: 9 hours, 40 minutes with warm-up time included


Getting Started

  1. Download the Kinetic Fit app for iOS or Android
  2. Create an account
  3. On the home screen, select "Start a Training Plan"
  4. Find the plan, select it and pick a start date. We recommend starting training plans on Mondays.
  5. This training plan requires a Smart subscription ($5/month for yearly)


Additional Resources

Fitness PlansDavid Simpson