Build muscle. Burn fat.
Ignite your results.
Stream #mbf and #mbfa free with a BODi Subscription or buy and even download it on the BODi mobile app, no subscription needed.
Terms, conditions, and restrictions apply. See details.
The secret to faster fat loss? More muscle.
Turn your body into a calorie-scorching machine with back-to-back programs that prove #MuscleBurnsFat. Turn on your metabolism and get lean with #mbf—3 weeks of simple strength training & cardio—before dialing-up the fat-burn and muscle-building intensity with #mbfa.
Incinerate fat, build strength & confidence
Fariso J.
Lost 16 lbs. in 6 weeks*
“This program taught me that pushing my body is more about a mental challenge than a physical one.”
Drew G.
Lost 58 lbs. in 18 weeks*
“My best moment: I was running & caught a glimpse of myself. For the first time I was happy to be me.”
Nicole P.
Lost 40 lbs. in 18 weeks*
“I've tried many programs only to get little to no results. But #mbf gets the results you've always wanted!”
Tony P.
Lost 9 lbs. in 6 weeks*
“#mbf increased my strength & burned fat in a short amount of time. It's a great feeling.”
Jazzmin D.
Lost 13 lbs. in 3 weeks*
“I pushed past every doubt I ever I had. #mbf makes me realize the powerhouse I was born to be.”
Eric A.
Lost 50 lbs. in 18 weeks*
“I used to spend 2 hours at the gym, but #mbf helps me sweat more & feel like I got a good workout.”
Results vary based on starting point and effort following BODi exercise and healthy eating plan.
Jazzmin D. is an independent BODi Partner.
THE WORKOUTS
2 powerful 3-week programs burn fat fast
Sculpt a strong physique with Super Trainer Megan Davies' #mbf, 25- to 35-minute lifting & cardio workouts. Repeat #mbf until you’ve got it mastered, then go to the next level with Muscle Burns Fat Advanced #mbfa. You also get 4 bonus and 4 “on-the-go” workouts.
This is your #mbf schedule.
Lower Body Burn (Monday)
Target your quads, glutes, and hamstrings with classic weightlifting and asymmetrical training.
Full Body Burn (Friday)
Push yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.
Core Circuit (Tuesday & Thursday)
Different moves, same cardio and core challenge using the BOD Rope to maximize fat-burn, plus a sweaty AMRAP (as many rounds as possible) finisher.
Power Ignite (Saturday)
This quick 25-minute EMOM (every minute on the minute) workout challenges you to do a specific number of reps during each minute.
Upper Body Burn (Wednesday)
Grab your weights for classic lifting and asymmetrical training focused on your chest, back, shoulders, and arms.
Dynamic Recovery (Sunday)
An active stretch and flow recovery class helps ease tension, boost mobility, and optimize your recovery to get you ready for the next week.
Lower Body Burn (Monday)
Target your quads, glutes, and hamstrings with classic weightlifting and asymmetrical training.
Core Circuit (Tuesday & Thursday)
Different moves, same cardio and core challenge using the BOD Rope to maximize fat-burn, plus a sweaty AMRAP (as many rounds as possible) finisher.
Upper Body Burn (Wednesday)
Grab your weights for classic lifting and asymmetrical training focused on your chest, back, shoulders, and arms.
Full Body Burn (Friday)
Push yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.
Power Ignite (Saturday)
This quick 25-minute EMOM (every minute on the minute) workout challenges you to do a specific number of reps during each minute.
Dynamic Recovery (Sunday)
An active stretch and flow recovery class helps ease tension, boost mobility, and optimize your recovery to get you ready for the next week.
SAMPLE WORKOUT
#mbf Sample Workout
Let the beat of the music drive your intensity in this full-body strength and cardio Sample Workout that shows you how #mbf and #mbfa will rev up your metabolism and challenge your muscles to burn through the fat.
30m
Strength | Weight Loss| Cardio
Equipment Needed:
Dumbbells, BOD Rope, Optional: Mat
YOU ALSO GET...
A proven, fat-scorching plan
Workout calendars
Stay on top of your daily workouts with two 3-week calendars, and use the dumbbell tracker sheets to note your progress.
Eating plans
Explore your quick start guides to see which plan is right for you and upgrade to a BODi Subscription for full eating plans.
Get Started Guide
The digital Get Started Guides prep you for what’s ahead. Get an overview of both programs and record your results.
Equipment needed
You’ll need light, medium, and heavy dumbbells, and a BOD Rope (the cordless jump rope) to push it on your cardio days.
Workout calendars
Stay on top of your daily workouts with two 3-week calendars, and use the dumbbell tracker sheets to note your progress.
Eating plans
Explore your quick start guides to see which plan is right for you and upgrade to a BODi Subscription for full eating plans.
Get Started Guide
The digital Get Started Guides prep you for what’s ahead. Get an overview of both programs and record your results.
Equipment needed
You’ll need light, medium, and heavy dumbbells, and an optional BOD Rope (the cordless jump rope) to push it on your cardio days.
THE METHOD
Why #mbf and #mbfa works
Think endless cardio is the best way to get fit? The truth is, your body consumes more energy and burns calories longer when you lift. Megan’s approach—symmetrical & asymmetrical lifting balanced with cardio—engages more muscles and keeps you in the max burn zone. That’s how you go from beginner to advanced and get incredible results in just 6 weeks.
MEET
Megan Davies
Super Trainer Megan Davies is an NSCA certified personal trainer and was originally discovered in Beachbody's original reality series THE 20s. After designing the sample program Clean Week, Megan created #mbf Muscle Burns Fat, #mbfa Muscle Burns Fat Advanced, and Sure Thing. Known for her straightforward workout style and upbeat personality, Megan knows what it takes to get you in the best shape of your life.
SPECIAL OFFER
Stream #mbf & #mbfa free when you subscribe to BODi
With a BODi Subscription, you’ll get access to ALL #mbf and #mbfa program videos, PLUS:
130+ step-by-step fitness programs
Easy eating plans and 1,000s of recipes
Personal development, motivation, & support
31-day money-back guarantee (initial term only)
Get fit anywhere
Download the BODi app on your favorite device and stream your workouts wherever you are.
Distributed in the US by Beachbody, LLC, 400 Continental Blvd, Suite 400, El Segundo, CA 90245
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice or treatment. Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement, especially if you are pregnant, breastfeeding, have any medical condition or are taking any medication.
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