This is the year you’ll get the body you want.

No, really, this is it.

We’re holding you to it. And we’re getting you started with a six-week plan that’s simple to follow. No more wondering how many sets and reps to do, or what the most effective moves are. And, best of all, you don’t have to suffer long bouts of cardio. This program gives you the fat-torching benefit of cardio without the traditional means.

How it works

The goal is body recomposition—building as much muscle as possible while burning fat. Some exercises will be done heavy, while others will be done for high reps, so you hit both ends of the muscle-building spectrum. Rest periods will be short to encourage calorie burning.

Your heart will get a good workout from the fast pace of your weight training, so there’s no need to do cardio. (In fact, we insist you don’t do any, as it may negatively impact your recovery.)

However, the main reason cardio isn’t necessary in this case is your diet will be dialed in. Check out this 4-week fat-burning meal plan.

The truth is, studies have shown that training of any kind has little to no impact on your ability to lose fat unless you’re eating right, so divert any extra energy to making sure you’re eating correctly.


Frequency: Perform each workout (I, II, III, and IV) once per week, resting at least a day in between each training session.

How to do it: Perform the paired exercises (marked “a” and “b”) as alternating sets, so you’ll complete one set of “a,” rest as directed, then one set of “b,” and repeat until all sets are completed. The remaining exercises are done as straight sets.