updated January 27, 2021
Muscle Burns Fat is a 3 week at home workout program that includes 24 total body workouts that can be done in 25-40 minutes a day with minimal equipment. Updated January, 27, 2021 to include review of completed Muscle Burns Fat home workout program and additional tips to increase your success.
This post contains affiliate links, please see my disclaimer for more information. Lauren is an independent team beachbody coach who co-runs The Girl Squad on the BOD app.
learn about the home workout program
muscle burns fat
Muscle Burns Fat is the newest Beachbody at home workout program (launched in July 2020). It was created by Super-Trainer Megan Davies, who also created clean week and won The 20’s, Beachbody’s realty “tv” show.
What makes Muscle Burns Fat unique is the use of a a weighted indoor jump rope, called the BOD Rope.
The BOD Rope helps make the cardio portion of the workout more fun (any other cardio haters like me out there?!) plus it builds strength in those upper arms.
The rest of the workouts include symmetrical and asymmetrical strength moves, which basically mean that sometimes you’ll use a weight in both arms and sometimes you’ll use a weight only on one side. This helps build strength in your core and back muscles, plus confuses your body so you burn more calories.
Want to learn more? Here are all the details:
24 workouts (each different, so you don’t get bored)
Workout Calendar to x off each workout on so you don’t lose track
25-35 minute total body workouts
Equipment: Dumbbells and BOD rope
Great For: weight loss, building strength/muscle, cardio
*click on “workouts” and then “try sample workout.”
Ok Lauren, this sounds cool, but what is your review on muscle burns fat sample workout?
Girlfriend, here’s the deal. I tried Muscle Burns Fat Sample Workout while at my sister in laws in July 2020. We were in the middle of waiting for our waiver to be approved by the Marine Corps so that we could move from WA state to Wisconsin.
I grabbed my laptop, clicked on the sample workout link through beachbody on demand (it’s totally free, you just need to create a log in aka no credit card needed). I grabbed a pair of 10 lbs dumbbells and used my hands as my “bod rope,” because we didn’t even have an address so I couldn’t buy one.
My personal take aways from #mbf:
The 30” flew by
I still felt like doing the jump rope moves without the bod rope were fine
I was kind of jealous of the people using the bod rope because it just looks cool & fun
I really liked the asymmetrical (one sided) combined with symmetrical (both sided) moves
I super love 3 week programs because they’re quick wins & good for my psyche!
“muscle burns fat is an intermediate workout program, but with the modified moves within the program anyone can do it. There is absolutely no shame in modifying a workout program or a move to fit your body’s current season.”
so what is Muscle Burns Fat Advanced?
Muscle Burns Fat Advanced is the next level up for those who complete Muscle Burns Fat. It’s an additional 3 week workout program that intensifies and builds on the workout moves you learn in Muscle Burns Fat. The workout programs are built to be done back to back for a total of six weeks.
Here are the details:
25-40 minute total body workouts
21 workouts (different one each day so you don’t plateau)
Workout Calendar (my secret sauce to staying consistent!)
Equipment: dumbbells and BOD rope
Great for: weight loss, building muscle, and cardio
*click on “workout” and “try sample workout”
Official Review of Muscle Burns Fat
Completed: December 2020-January 2021
Initially, I was skeptical of these new “bod ropes,” they seemed like they wouldn’t be super valuable or much different than using your hands as fake jump ropes, but for around $20 I ended up buying the official bod ropes from the Beachbody website.
I was really excited for Megan Davies as a super-trainer, because her free program, clean week, had a ton of great stretches in it that really felt like they opened up my shoulders. I was hoping for more of the same from her, plus she’s girly but sporty and I like her vibe.
I also randomly met a guy in Nepal at a coffee shop who went to high-school with Megan Davies, which just goes to show you how small the world actually is.
My top five takeaways from completing Muscle Burns Fat Home Workout Program:
Definitely buy the bod ropes or something similar, they make the program A LOT more fun & engaging (especially if you hate cardio like me). They also challenge your brain because they require you to multi-task and because they’re not attached to each other they actually can require more coordination than you think. This adds an extra aspect to increasing your brain health, memory, and ability to problem solve.
You will be SO SORE week one, like surprisingly sore, your body adapts so just make it through week one and you’ll be fine (feel free to slow it down and do less workouts week one to modify as needed).
It goes by so fast you might want to do multiple rounds! Seriously, this program FLEW BY. I’m already planning to do it again after 9 Week Control Freak is over (Spring 2021).
If you don’t have tall ceilings, up your weight and take out the jumps (still get a solid workout)
Make sure you have a squishy surface to jump on or if you notice increased stress in your feet adjust and decrease the intensity of your jumps.
What my experience looked like
week 1 to week 3
WEEK ONE
“So sore! What the heck?” Not exactly sure why I was feeling so sore for the first week, but hypothesized that it was because of the asymmetrical moves as well as the endurance style of reps (more reps over a longer period of time vs x10 reps and done). Either way, I was surprised at the level of soreness I had.
Made sure to add my chocolate whey Recover (Beachbody’s post-workout protein) + half a frozen banana + half/half water and almond milk + vanilla whey Shakeology and drink after each workout to decrease my overall level of soreness.
So glad that I bought the BOD ropes and highly recommend using them or something similar for these workouts. It honestly made the cardio so much more fun, especially since I hate cardio.
Wrote AMRAP (as many reps as possible) workout moves on a folded sheet of paper so I could see and hung it over a pipe in the basement. This was highly effective since the two AMRAP cardio days use the same four workout moves and then switch to the same four workout moves. Wrote it out once and then used for whole program.
RECOMMENDATIONS FOR WEEK ONE
Have protein using Recover or something similar (or up your protein in your diet during week one)
Modify week one workout frequency if needed. Better to take more time to complete week one than to not finish the program.
Foam roll or use a tiger tail on those legs to decrease muscle soreness
Write out your AMRAP moves on one piece of paper or chalk board at the beginning of muscle burns fat program and then use it for all six workouts.
Definitely buy bod ropes or something similar.
Take before pictures! They’re awkward but it’s cool to see how your body changes & it helps you keep momentum if you’re trying to lose weight!
WEEK TWO
Definitely could feel the impact of the jumps on the concrete floor in our basement. Made sure to do all jumping activities on our 1/2 inch puzzle piece mats instead of the gorilla mat. Don’t think it would be noticeable if I was working out upstairs on carpet or hardwood, like I did in our house in Washington State vs our house in Milwaukee now where I workout in the basement. After switching from gorilla mat to puzzle piece mat location, felt less stress on my foot joints.
Other people might not have noticed, honestly, but because I’m a Physical Therapist I do feel like I notice changes in impact in my body more frequently and faster than the average person might. Definitely both a helpful aspect of my training and sometimes slightly annoying!
Made sure to foam roll my quads and calf muscles because they are feeling this program, which is awesome because who doesn’t want strong legs? Making sure to foam roll your legs can help avoid any knee issues that can arise when muscles get tight in the quads (especially the lateral quads near your IT Band).
By the end of week two I can really feel like my abs are starting to gain more definition, which is kind of exciting. Although, it total honesty body changes aren’t my goals these days. My goals for my fitness are maintaining a sustainable high level of fitness (4-5 workouts/week) and maintaining my current body weight/strength ratio. Although, if abs just happened to swing by and ask if I wanted to have them for the next month I wouldn’t say no.
This is the week I seriously consider doing another round of Muscle Burns Fat in 2021. I know that 9 Week Control Freak comes out in January 2021 and that I will be doing that program from mid-January 2021-mid March 2021 (or so: shooting for 5 workouts/wk).
I know that I won’t be able to fit in Muscle Burns Fat Advanced and I definitely want to do that workout program in 2021. Start doing the math on completing Muscle Burns Fat round 2 + Muscle Burns Fat Advanced from Mid March-End of April 2021. Like that I already have the equipment I need (dumbbells and bod rope) and that there wouldn’t be an added expense.
RECOMMENDATIONS FOR WEEK TWO
Have some fun, let yourself feel proud for making it to week 2, when so many people don’t even give fitness a chance!
Focus on rolling out your lateral (outside) quads/thigh muscles, calves (lower leg muscles) and even the bottom of your feet to increase your overall comfort and avoid any extra tightness.
Let yourself focus on what you’re going to do next? Muscle Burns Fat Advanced or another round of MBF? You only have ONE week left!
Adjust your workout area if needed in case you’re feeling some increased impact in the feet. OR change up your shoes to ones with more support. The puzzle piece mats and gorilla mats I use are linked in the shop for ease.
WEEK THREE
About half-way through week three I received a vaccine shot that required me to rest for four days. It wasn’t the length of time I was expecting (one day) but that’s okay. I’m often reminded about how things don’t always go as planned and that adapting and giving ourselves grace is one of the compassionate things we can do for ourselves.
Even after I took four full days off from muscle burns fat, I ended up needing to modify my intensity of the last three days of my workout program. This included decreasing weights, taking out most of the jumping, and generally going at the pace that felt do-able to me without comparing my level in weeks one and two.
I was kind of bummed I wasn’t able to “finish strong,” but in the end it honestly matters more that you finish than HOW you finish sometimes. I did take my post photos to compare my fitness level. I think if I didn’t have to take off a few days that my abs would’ve had an even bigger change. Oh well! I’m now onto my next program, 9 Week Control Freak, and continuing on. I’ll definitely be doing another round of MBF in March 2021 though, so email me if you’d like to join!
RECOMMENDATIONS FOR WEEK THREE
Celebrate your finish! No matter HOW you finished the program, celebrate the fact that you DID IT. It isn’t about how fast you did the workouts (5x/wk or 3x/wk or added a few extra rest days), it’s about x’ing off all those workouts one at a time.
Print our your next workout program calendar! If you’re doing it on your own, try another round of MBF or transition to Muscle Burns Fat Advanced. If you’re not sure which one to do, try the sample workout for Muscle Burns Fat Advanced OR download a pdf with 10+ and try a few.
Take AFTER photos & create a side by side collage using an app like layout from instagram
Join The Girl Squad App if you haven’t yet! We’d love to workout “together” & cheer you on.
what are members of The Girl Squad saying about Muscle Burns Fat?
ready to do the whole workout program: muscle burns fat and/or muscle burns fat advanced?
Have you tried the Muscle Burns Fat Sample Workout and you’re ready to do the whole program? I get it girl, I cannot wait to do it too (ya know when my weights are no longer being held hostage in storage & we’re no longer living in a hotel, come on September 2020!). PS completed Muscle Burns Fat in January 2021, scroll up for the full review! PS Muscle Burns Fat and Muscle Burns Fat Advanced are both included in the bundles below.
Here are your options:
*if it is after December 2020, you can access Muscle Burns Fat and Muscle Burns Fat Advanced by getting the “workouts only option” here.
Prior to December 2020, if you purchase “workouts only” you will have to buy separate access to MBF/MBFA for $50 (total $150, which makes the bundles above a significantly better deal).
*does not include muscle burns fat or muscle burns fat advanced until december 2020
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it’s where me & my bff Marcie spend most of our time sharing our own workouts, our struggles, & cheering on the other ambitious women committing to beachbody on demand workouts. I cannot wait to cheer you on for committing to & falling in love with home workouts. Here’s to creating a fit routine you actually stick to.
AUTHOR: Dr. Lauren Baker, DPT, PT, ATC, MTC is a Physical Therapist, Certified Athletic Trainer, Online Fitness Coach, Military Wife, & Circus Addict who is obsessed with sharing all her adventures & knowledge so that you know that literally ANYTHING is possible with a little bit of Google & a WHOLE lot of courage. ps let's hang on instagram.
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