8-Week Busy People Fat Loss (PPL + Cardio)

Busy People Fat Loss is built around the reality that most adults can commit to three real gym sessions per week. The split is classic Push, Pull, Legs, with two LISS cardio sessions attached after the strength work on (ideally) the push and pull days.

Cardio is kept to low-intensity steady state (incline walk, fast walking, stationary bike, or stairmaster) so it doesn't compete with recovery from the lifting. The weekly cardio budget is set to support a fat-loss target of about 1 lb per week alongside the diet phase.

The picker attaches cardio to two training days based on the schedule. If a session lands on leg day in your week, skip it (or move it to a rest day) so leg recovery isn't compromised. Quad and hamstring soreness plus a 45-minute incline walk is a combination you don't want to test.

Sessions are capped at 60 minutes to fit a real schedule. Expect tight, focused workouts with limited rest, compound-driven, with cardio appended on push and pull days.

Best for intermediate lifters with limited weekly availability who want to drop fat without losing the muscle they've built. Eat in a moderate deficit, hit your protein target, and let the cardio top up the burn the diet doesn't cover.

Outcomes (typical): roughly 8 lb of fat loss over 8 weeks, with strength preserved on the main push, pull, and leg lifts.