Speediance is well-known for its smart strength training features, but it’s not just for building muscle. With the right strategy, it’s also a powerful tool for fat loss—helping you burn calories, boost metabolism, and stay consistent from home.
Here’s how to use Speediance effectively if your main goal is to lose fat while maintaining muscle and overall health.
1. Leverage Full-Body Strength Circuits
Strength training burns calories and builds lean muscle, which increases your resting metabolic rate. Speediance makes fat-burning strength sessions efficient and engaging by offering:
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Pre-set full-body programs that keep your heart rate elevated
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Minimal rest between sets for a cardio-style effect
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Circuit-style workouts that target multiple muscle groups in one session
Aim for 3–5 sessions a week, alternating upper body, lower body, and full-body routines.
2. Use Speediance’s Built-In HIIT Workouts
High-intensity interval training (HIIT) is one of the most effective ways to burn fat fast. Speediance features smart HIIT workouts that combine strength and cardio for maximum calorie burn in minimal time.
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Intervals of effort and rest keep your metabolism elevated post-workout
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Perfect for users with limited time
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Can be completed in 15–30 minutes
3. Incorporate Cardio Programs and Rowing Sessions
Speediance offers cardio options like rowing exercises and low-resistance, high-rep routines that mimic steady-state cardio. These sessions help with:
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Boosting endurance while burning fat
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Improving heart health alongside strength gains
Mix in 2–3 cardio-focused days weekly to complement your resistance training.
4. Track Your Progress & Calories Burned
The Speediance app tracks every workout, helping you stay consistent and accountable. Use it to:
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Log total calories burned per workout
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Monitor consistency over time
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Adjust your routine based on progress and energy levels
This data-driven approach supports sustainable fat loss without burnout.
5. Stay in a Caloric Deficit—with Smart Nutrition
Exercise is essential for fat loss, but nutrition plays a major role too. Combine your Speediance workouts with mindful eating habits:
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Prioritize lean protein, fiber-rich carbs, and healthy fats
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Stay hydrated
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Use your Speediance schedule to time meals around workouts for recovery and energy
Sample Weekly Fat-Loss Training Plan
Monday: Full-Body Strength Circuit (Speediance)
Tuesday: HIIT Session (Speediance)
Wednesday: Light Cardio / Active Recovery
Thursday: Upper Body Strength (Speediance)
Friday: Rowing/Cardio + Core (Speediance)
Saturday: Mobility & Stretching
Sunday: Rest or walk outdoors
