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Fat Loss Quickies: Your 2 Week Programme

Slimming woman with belly fat sporty woman

So you’re in a rut. For some reason, you need to shape up and look sharp with two weeks. What to you do?!


This two weeks targeted fat loss programme was designed to help you maximize the fat loss and firm up your body! How does this work?

Strength training helps you increase your metabolism and builds muscles, plus it strengthens your core. Both muscles and a good core are important for your total skeletal structure. Cardio on the other hand, helps you burn calories. When combined, you achieve fat loss and firmness!


For the programme, keep in mind the number of reps and duration:

Strength training (ST): 10 reps X 60 seconds

Cardio drills (CD): 60 seconds


Target to do just two sets, but increase your intensity and weight.



Exercise 1 (ST): Dumbbell thrusters

Exercise 2 (CD): Burpees

Exercise 3 (ST): Pushup

Exercise 4 (ST): TRX row

Exercise 5 (CD): Bike sprints

Exercise 6 (ST): Deadlifts

Exercise 7 (CD): Medicine ball slams

Exercise 8 (ST): Pulldowns

Exercise 9 (ST): Planks

The programme should take just 30 minutes. Do this everyday, for two week.


Naturally, to achieve your real, maximum fat loss potential, accompany the workout with the right diet. Since you will be increasing the intensity of muscle building, it needs to be supported with an increased intake of protein, which is vital for muscle growth. When consuming protein, ensure that it is “clean” protein which does not contain oil, or skin. Dishes such as chicken breast and sashimi are good alternatives for this diet.

On top of them, you would want to help your body burn fat more efficiently – do this by increasing your intake of vegetable, multivitamins, fat burners and fish oil (at least 6 capsules a day).

All in all, remember, this is a crash course, superhighway to fat loss. Do not do it for more than two weeks, you will crash and burn. If you insist, then we insist you get professional help from a Personal Trainer, and for this, talk to Khit, +65 3110 5888 / tzekhit@www.pt.com.sg

Good luck, may the force be with you!

Personal Trainer Singapore Khit
About Tze Khit
Tze Khit is a distinguished personal trainer with a Bachelor’s Degree in Sports & Exercise Science from Edith Cowan University. Passionate about optimizing human potential, he offers expertise in weight loss, toning, and rehabilitating injuries. His holistic methodology integrates human anatomy, physiology, and bespoke training plans, rooted in initial functional movement screening. Certified by the Singapore Sports Council and holding multiple National Council on Strength & Fitness accreditations, he masterfully employs techniques like myofascial release and neuromuscular activation, ensuring clients achieve their fitness aspirations swiftly and safely.


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