Workout Splits for Fat Loss: Sets, Cardio, and Diet Plans

By Kasim Javed Weights

Losing fat while maintaining or increasing muscle is all about strategy. Commonly referred to as a body recomposition, you’ll need to ace diet, exercise and consistency to whittle down your body fat percentage. Combining strength, endurance and the correct nutrition is the trifecta to become fitter, faster and stronger.

No matter if you’re a boxer, a fitness fan, or trying to lose fat while keeping muscle, this guide will help you. You’ll find an effective workout split, targeted cardio, and a strong diet plan to maximise your fat loss.

How Workout Splits Help Maximize Fat Loss

A workout split refers to how you structure your training throughout the week. A well-designed split ensures that you hit all muscle groups efficiently while allowing enough recovery time. When fat loss is the goal, your workout split should include:

Strength training to preserve muscle mass and boost metabolism. Compound lifts are the best for just starting out.
Cardio sessions to enhance fat burning and improve endurance. Cardio like running isn’t the best way to burn fat, but building endurance will make the ride much easier.
Active recovery to support long-term consistency and prevent burnout. Rest days help your body rebuild, ready to go again for your workout splits.

Ensuring that you’re eating is under control, balancing these components will keep you in a calorie deficit while maintaining strength and performance.

Strength Training: Sets, Reps, and Key Exercises

Many still underestimate strength training for fat loss, believing cardio is superior. In reality, strength training plays a key role—but a calorie deficit is the star of the show. Building strength boosts metabolism, increasing fat burn long after your workout ends, making it a powerful tool for sustainable fat loss.

How to Structure Strength Training for Fat Loss

Reps: 8-12 reps for muscle building, 12-15 reps for muscular endurance.
Sets: 3-4 sets per exercise.
Rest Periods: 30-60 seconds to keep intensity high.
Tempo: Controlled, focusing on time under tension.

Best Exercises for Fat Loss

Compound Lifts (engage multiple muscle groups for higher calorie burn):

Squats
Deadlifts
Bench Press
Pull-Ups
Rows

Metabolic Resistance Training (MRT) (high-paced, low-rest strength training):

Kettlebell Swings
Thrusters (squat + overhead press)
Deadlifts into Rows
Jump Squats
Battle Ropes

Cultivating successful strength splits is about mixing it up. Compound lifts, explosive movements, progressive overload and the right rep ranges can really ignite your fat loss journey.

Best Cardio Strategies for Fat Burning

Cardio is an essential part of a fat-loss-focused program, but it needs to be done smartly. The best fat loss returns typically come from high intensity, as quickly accelerating and deaccelerating gets the heart pumping.

The best methods for burning fat without losing muscle include:

High-Intensity Interval Training (HIIT)

Short bursts of intense effort followed by brief rest periods. HIIT can be applied to:

Sprints (30 seconds sprint, 30 seconds walk, repeat 10-15 times)
Boxing drills (3-minute rounds of bag work, 1-minute rest)
Rowing machine (30 seconds all-out, 30 seconds slow, repeat)

Low-Intensity Steady-State (LISS)

LISS keeps your heart rate in a fat-burning zone (50-65% of max heart rate) and helps recovery. Low intensity cardio is great for rest days and normally consists of:

30-45 minutes of incline walking
45 minutes of cycling at a moderate pace
Swimming or brisk walking

Moderate-Intensity Steady-State (MISS)

Moderate intensity is the middle of the road for fat loss – but the benefits for increasing endurance and performance can’t be understated. MISS keeps heart rate at 65-75% max. Ideal for:

20-30 minutes of jogging
Rowing machine for distance
Jump rope intervals

For optimal fat loss, combine HIIT (3 days per week) with LISS or MISS on active recovery days. If you are tight on time, it may be worth incorporating cardio into your strength training, something commonly incorporated at Crossfit and Hyrox gyms.

List of Ways to Boost Your Metabolism

The higher metabolism, the increased likelihood you have of burning excess calories and fat reserves. “If your metabolism is functioning at a faster rate, you’re going to burn food quicker – as opposed to storing it as fat,” says Price. These are the main ways to boost your metabolism:

Increase protein intake: Helps muscle repair and boosts calorie burn.
Lift heavy weights: Strength training increases calorie expenditure post-workout.
Drink cold water: Forces your body to burn calories heating it up.
Eat spicy foods: Peppers contain capsaicin, which slightly increases metabolism.
Get quality sleep: Poor sleep disrupts metabolism-regulating hormones.
Increase NEAT (Non-Exercise Activity Thermogenesis): More movement throughout the day, like walking, standing and even fidgeting helps burn extra calories.

Weekly Workout Split for Effective Fat Loss

A typical workout split combining strength, cardio and recovery can vary drastically, as there are many choices available. Below is a structured 5-day fat loss workout split combining strength and cardio.

Day	Workout Focus	Exercises
Monday	Upper Body Strength + HIIT	Bench Press, Pull-Ups, Rows, Battle Ropes
Tuesday	Lower Body Strength + LISS	Squats, Deadlifts, Lunges, 40 min incline walk
Wednesday	Active Recovery	Mobility, stretching, walking
Thursday	Full-Body HIIT	Kettlebell Swings, Thrusters, Burpees, Jump Rope
Friday	Core & Boxing Drills	Abs Circuit, 3-Min Rounds on Punchbag
Saturday	LISS / Recovery	45 min cycling, yoga, or swimming
Sunday	Rest	Full recovery day

This split maximises fat burning while promoting recovery and muscle retention. Getting enough sleep and rest is as important as training. Without proper rest, constant exercise can lead to low energy and injuries.

How To Enhance Fat Loss with Diet and Nutrition

It’s easy to go into autopilot when eating food, especially when the work week is over. However, you have to think of food as fuel for your mind, body and spirit.

Key Principles for Fat Loss Nutrition

Caloric deficit: Eat fewer calories than you burn.
High protein intake: Supports muscle retention and recovery.
Healthy fats: Essential for hormone balance and overall health.
Complex carbs: Provide sustained energy for workouts and daily activity.

Best Sources of Nutrients for Fat Loss

High-Quality Protein: Lean meats (chicken, turkey, lean beef), fish (salmon, tuna, cod), eggs, Greek yogurt, cottage cheese, tofu, tempeh, and legumes.
Complex Carbohydrates: Brown rice, quinoa, whole oats, sweet potatoes, lentils, chickpeas, and whole-grain bread.
Nutrient-Dense Vegetables: Spinach, kale, broccoli, asparagus, bell peppers, carrots, and Brussels sprouts—rich in fiber, vitamins, and minerals for optimal health and digestion.

Combining these foods ensures steady energy levels, muscle preservation, and essential micronutrients for overall performance and fat loss. Working out your macros for maintenance and fat loss is a great way to ensure constitency towards losing fat and building muscle.

Macronutrient Breakdown for Different Body Weights

As our obesity rates soar (64.0% of adults in 22/23), it’s easy to forget that we now live in a culture of convenience and have extremely calorie-dense food. Tracking macros may seem like a chore, but it could really help commit to fat loss.

Body Weight (kg)	Protein (g/day)	Carbs (g/day)	Fats (g/day)
60 kg	120g	150g	50g
70 kg	140g	175g	60g
80 kg	160g	200g	70g
90 kg	180g	225g	80g

Consulting with a dietitian or a PT can be a great way to establish your macros, helping you achieve your goals much faster with optimised nutrition.

How Maxx Pro Boxing Can Help You Reach Your Fat Loss Goals

At Maxx Pro Boxing, we know that getting lean and strong requires the right training tools. That’s why we take fitness equipment seriously.

Maxx Pro Boxing: Serious About Gear

Top-tier Boxing Gear: Punch bags, gloves, speed bags, and protective equipment.
Strength Training Essentials: Weights, kettlebells, and resistance bands.
Cardio Equipment: Skipping ropes, battle ropes, and conditioning tools.

At Maxx Pro Boxing, we understand that achieving peak fitness requires the right training gear. Whether you’re a professional fighter, an athlete, or simply looking to shed fat and build strength, our premium boxing gloves, focus pads, MMA gear, football and cricket equipment, and general apparel provide the support you need to maximise results.

Ready to transform your body? Train like a fighter with Maxx Pro Boxing’s high-intensity workouts designed to burn fat and build strength. Start your journey today!