Fat Loss & Body Transformation

4-Week Metabolic Resistance Training & HIIT Program.

A$150.00A$99.00

Transform your physique, strip body fat, and build lean muscle in under an hour a day with the 4-Week Metabolic Resistance Training & HIIT Program. Designed for maximum fat loss without spending hours in the gym, this comprehensive, fully customizable Google Sheets routine combines the science of high-intensity interval training (HIIT) with density-based resistance circuits to keep your body burning calories long after your workout ends.

Key Features & Benefits

  • Maximum Fat Loss via EPOC: Leverages Metabolic Resistance Training (MRT) to elevate your Excess Post-Exercise Oxygen Consumption, keeping your metabolic rate soaring for up to 38 hours post-workout.

  • Time-Efficient Workouts: Every session—from the dynamic warm-up to the cool-down—is engineered to be completed in 35 to 50 minutes, fitting seamlessly into a busy schedule.

  • Full-Gym Compatibility: Built using standard equipment (barbells, dumbbells, cable machines, kettlebells, and cardio equipment) with clear exercise pairings and density supersets.

  • Built-in Progressive Overload: Features a structured 4-week progression framework that systematically scales volume, intensity, and rest periods to prevent plateaus and guarantee results.

  • Color-Coded & Visual Design: Organized with an intuitive, color-coded structure for seamless navigation on mobile or desktop right on the gym floor.

What’s Included in the Spreadsheet?

Feature

Details

Weekly Schedule

6 active days per week (3 MRT days, 2 HIIT days, 1 Active Recovery day, 1 Rest day)

Exercise Tracking

Detailed exercise names, set counts, target rep ranges, and equipment requirements

Rest & Timing Controls

Exact rest interval guidance (15s to 90s) designed for density and metabolic stress

Time Allocation

Individual time estimates for every movement to keep you on schedule

Progression Guide

Step-by-step instructions for scaling weights and density across Weeks 1–4

Perfect For

  • Anyone seeking a structured, science-backed body transformation plan.

  • Busy professionals who need high-yield workouts under 60 minutes.

  • Gym-goers looking to break through weight loss plateaus using metabolic density methods.

Note: Fully compatible with Google Sheets and Microsoft Excel. Instant digital access upon purchase.