At Integrity Fitness, we’ve designed a 7-day training system that is not only engaging and fun but also scientifically backed to help women burn fat, build muscle, and improve overall fitness.
But here’s the thing—fat loss and muscle gain require different training approaches. While both require strength training, the way we structure workouts and balance intensity, recovery, and energy systems determines the results you get.
So, if your goal is fat loss, you’ll want a mix of higher-intensity strength sessions and metabolic circuits that increase calorie burn and keep your heart rate elevated. If you’re here for muscle gain, you’ll want structured strength training with progressive overload and proper recovery.
Let’s break down the best workout combinations for each goal!
Best Workout Days for Fat Loss
Fat loss isn’t just about cardio—building lean muscle through strength training is the key to long-term fat burn. Why? Muscle is metabolically active, meaning the more muscle you have, the more calories you burn at rest. The best combination for maximizing fat burn includes:
Monday – Metabolic Muscle Blast (Zone 3)
· Full-body strength and conditioning
· Increases EPOC (Excess Post-Exercise Oxygen Consumption), so you burn calories even after the workout is over
· Uses compound movements like squats, deadlifts, and kettlebell swings to torch fat while building strength
Friday – Paul’s Classic Boot Camp (Zone 3/4)
· A mix of strength, endurance, and high-intensity circuits
· Keeps heart rate elevated for a prolonged period, improving cardiovascular health and caloric burn
· Great for stamina and endurance
Saturday – Sweat & Shred (Zone 3/4)
· Blends strength, agility, and core training
· Fat-burning circuits designed for maximum metabolic impact
· Increases athleticism, calorie burn, and functional movement
Bonus: Sunday – Peak Performance (Zone 3/1)
· A wildcard session with boxing, agility, and core strength
· Improves movement quality and endurance without overloading muscles
· A fun way to train your body for real-world activities
Key Science Behind Fat Loss Workouts:
· High-intensity strength & conditioning workouts create an after-burn effect, meaning your body keeps burning calories post-workout.
· Incorporating strength-based circuits ensures you don’t lose muscle while losing fat, keeping metabolism strong.
· Mixing full-body strength with conditioning prevents metabolic slowdowns, a common issue when focusing on cardio alone.
Best Workout Days for Muscle Gain
Muscle growth requires progressive overload, meaning gradually increasing resistance over time while prioritizing recovery to allow muscles to rebuild stronger.
The best combination for building strength and muscle tone includes:
Tuesday – Strength & Tone Sculpt (Zone 2)
· Heavier strength work with longer rest periods to maximize muscle fiber recruitment
· Focuses on upper-body strength, hitting shoulders, arms, chest, and back
· Slower, controlled movements help build definition and strength
Wednesday – Bubble Butt Bonanza (Zone 2)
· Lower-body strength workout focused on glute and leg development
· Uses a mix of low and high reps, time under tension, and tempo training to fully activate the muscles
· Builds leg strength, glute power, and overall lower-body definition
Thursday – Strength with Purpose (Zone 2/3)
· Fixes muscular imbalances by using unilateral strength training
· Focuses on core, mobility, and balance, essential for lifting heavier and preventing injury
· Improves range of motion and joint stability, which helps with heavier lifts on other days
Key Science Behind Muscle Growth Workouts:
· Progressive overload is key—you need to challenge muscles with heavier weights or increased volume over time.
· Higher protein intake + strength training = muscle repair & growth.
· Rest and recovery (including mobility work on Thursdays & Sundays) are crucial for optimizing gains.
How to Customize Your Plan
· Want both fat loss & muscle gain? Prioritize 3-4 strength days and 1-2 metabolic days.
· Need more recovery? Swap a high-intensity session for a mobility-based workout.
· Short on time? Stick to Monday, Wednesday, and Saturday for a mix of strength, conditioning, and core focus.
