TrainersEye · Session of the Day · Fat Shredder · #009
Fat Shredder Fat-Loss Intervals — Mixed Cardio Engine
High energy turnover intervals across modalities, HR 80-90% blocks · Block 1 · Foundation (technique first, RPE 7)
Target ≈ 60 minDate Body Weight Session RPE cap 8-9/10Coach: MMSx Team of Experts
Warm-Up · RAMPPhase 1 · Thermal ramp · raise HR, groove patterns · 6 min | Time__ : __ |
![]() | 1 | Inchwormsteady breathing rhythm | 2 min | | ![]() | 2 | Jump Ropetall posture, ribs stacked | 2 × 10 | | ![]() | 3 | High Kneesquality over speed, always | 8 + 8 | |
Phase 2 · Main Metabolic Block6 × 45 s @ 80-90% HRmax : 45 s easy · even output every rep | Time__ : __ |
![]() | 1 | Ellipticaltalk test: 3-4 words max at work pace | 45/45 s × 3 | | ![]() | 2 | Treadmilltalk test: 3-4 words max at work pace | 45/45 s × 3 | |
Progression: Deficit rule #1: in a calorie deficit, strength is protected by KEEPING the loads and trimming only the rest. Never chase soreness — chase total work done. | Phase 3 · Second Engine2 rounds · 40 s work / 20 s move-to-next · 90 s between rounds · loads stay honest | Time__ : __ |
![]() | 1 | Kettlebell Swingloads stay crisp even breathing hard — no sloppy reps | 40/20 s | kg | | ![]() | 2 | Push-Upsteady breathing rhythm | 40/20 s | | ![]() | 3 | Mountain Climberthe clock trims the rest, never the range of motion | 40/20 s | kg | |
Rounds Phase 4 · Spike Finisher2 rounds · 90 s all-in : 90 s walk · finish empty, walk it off | Time__ : __ |
![]() | 1 | Battle Rope90 seconds of honesty — everything, then done | 90 s | |
Rounds Phase 5 · Cool-Down & Parasympathetic Reset5 min · bring HR under 100, stretch the workers | Time__ : __ |
![]() | 1 | Figure-Four Stretchsteady breathing rhythm | 45 s/side | | ![]() | 2 | Seated Forward Foldsteady breathing rhythm | 60 s | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
Whole Session TimeFirst warm-up minute → last second of the cool-down | __ : __ : __ | Session Complete |
| Athlete signature | Coach signature | Loads / times hit / next targets |
TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals
High-output fat-loss training in a calorie deficit — prioritise sleep, protein, and recovery; stop at dizziness. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.