TrainersEye · Session of the Day · Fat Shredder · #087

Fat Shredder Fat-Loss Intervals — Mixed Cardio Engine

High energy turnover intervals across modalities, HR 80-90% blocks · Block 3 · Peak Burn (highest output, RPE 8-9)

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

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1	Inchwormsteady breathing rhythm	2 min
2	Glute Bridgetall posture, ribs stacked	2 × 10
3	Jump Ropequality over speed, always	8 + 8

Phase 2 · Main Metabolic Block10 × 60 s @ 80-90% HRmax : 30 s easy · even output every rep

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	1	Treadmilltalk test: 3-4 words max at work pace	60/30 s × 5
	2	Air Biketalk test: 3-4 words max at work pace	60/30 s × 5

Progression: Peak rule: intervals live at 80-90% HRmax — able to speak 3-4 words, no more. If you can chat, surge; if you can't speak at all, back off one gear.

Phase 3 · Second Engine2 rounds · 40 s work / 20 s move-to-next · 90 s between rounds · loads stay honest

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1	Overhead Pressloads stay crisp even breathing hard — no sloppy reps	40/20 s	kg
2	Bent-Over Rowsteady breathing rhythm	40/20 s
3	Thrusterthe 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

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Mountain Climber90 seconds of honesty — everything, then done

90 s

Rounds

Phase 5 · Cool-Down & Parasympathetic Reset5 min · bring HR under 100, stretch the workers

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1	Seated Forward Foldsteady breathing rhythm	45 s/side
2	Hamstring Stretchsteady 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

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Session Complete

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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.