How to Train for Fat Loss: 3 Simple Changes That Actually Work

By Coach Robert King

Before we dive in to training for fat loss, a quick reminder: nutrition will always be the #1 driver of fat loss.

You can’t out-train poor nutrition… but how you train still matters a LOT.

Now that we got that out of the way lets talk training for fat loss, and how you can add these 3 simple things in your training to improve your metabolism, improve your training and have fun doing it.

The right training can help you:

• Burn more calories during and after training
• Boost your overall metabolism
• Build muscle and improve full body strength
• Improve muscle recovery
• Add variety and different training stimulus

If your goal is fat loss, here are 3 simple training changes that can make a huge difference.

1️⃣ Superset Upper + Lower Body Movements

Most women still train like bodybuilders: one exercise ➜ long rest ➜ repeat. That’s fine for pure muscle gain, but when your goal is fat loss, there’s a better way.

Instead, try upper/lower supersets to get more work done in less time and keep your heart rate up.

Example upper/lower supersets:

• Dumbbell Push Press ➜ Goblet Squat
• Barbell Row ➜ Reverse Lunge
• Bench Press ➜ Romanian Deadlift

Why this works so well for fat loss:

• Hits more muscle groups in a single workout
• Keeps your heart rate elevated
• Burns more calories in less time
• Makes your training feel more “athletic” and less boring

How long should you rest between sets?

As long as needed to complete all your sets and reps with perfect form.

When fat loss is the goal, full-body training beats body-part splits (like “chest day” or “arm day”) almost every time.

A1: Lower Body

A2: Upper Body

2️⃣ Add High-Output, Explosive Movements

You don’t need to live on the treadmill to lose fat. In fact, for many women, long, slow cardio just leads to boredom and burnout.

Instead, add short bursts of high-output work into your training.

A few of my favorites:

• Kettlebell Swings – amazing for glutes, hamstrings, and conditioning
• Kettlebell Snatches
• Sled Pushes or Pulls
• Slam Balls

The idea is simple:
Work hard ➜ rest ➜ repeat

You don’t need to go ultra-heavy here. It’s not about grinding slow reps to failure. It’s about speed, power, and effort, and always perfect form.

Benefits:

• Cranks up your metabolism
• Builds real-world conditioning
• Burns a ton of calories in a short amount of time
• Makes you feel more athletic and powerful

3️⃣ Do Weighted Carries Every Workout

Farmers carries. Suitcase carries. Waiter carries. If you’re not doing carries, you are leaving a LOT of results on the table.

Carries are one of the most underrated tools for fat loss and overall strength.

Why carries are so effective:

• High calorie burn in a short amount of time
• Full-body training: core, grip, shoulders, legs, everything
• Simple to learn and easy to progress
• Low impact on your joints
• Minimal recovery cost compared to heavy lifting or long cardio

Start simple: grab a pair of dumbbells, stand tall, brace your core, and walk.

30–60 seconds of carries at the end of each workout can make a huge difference over the course of a few weeks.

Putting It All Together

Fat loss doesn’t have to be complicated.

Focus on these three things:

• Train your whole body with upper/lower supersets
• Add short bursts of explosive, high-output movements
• Include some type of weighted carry in every workout

Add these 3 simple things to your training and I can guarantee you will love the training and results.

Coach Rob
Women Who Lift Weights 

Want More Help With Fat Loss Training?

If you’d like guidance, structure, and done-for-you programs designed specifically for women who lift:

• ✅ Check out the Women Who Lift Weights App for fat loss–focused training programs, tracking, and coaching.
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