The coveted “secret” to fat loss and your desired physique isn’t endless cardio or the cabbage soup diet — it’s muscle.

“No matter your goals, you need resistance training. Using weights will challenge your body, causing it to consume more energy and, in turn, burn more fat,” explains Super Trainer Megan Davies.

That’s why strength training is the cornerstone of her programs, #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced. Now, Megan’s back with #mbf20, which takes the spirit of #mbf and condenses it into five 20-minute workouts, each targeting a different muscle group.

Megan carefully designed this mini-program to be an approachable first step into the world of weight training — of course with a healthy mix of high-intensity cardio to help you work up a sweat and improve endurance.

Why should I try #mbf20?

#mbf20 is for anyone who wants to get ready for the full program or just fit a quick, effective workout into a tight schedule. By the end of the series, you can experience firsthand the benefits of weight training and know what it’s like to look, feel, and move better.

What are the workouts like?

Just like with #mbf and #mbfa, you’ll need a BOD Rope and light, medium, and heavy dumbbells. We also recommend a mat for the floor work and a towel for the sweat you’ll inevitably shed in buckets.

There are five workouts to #mbf20 that’ll help you scorch calories, build muscle, and strengthen your entire body:

#mbf20: Lower Body Burn

Embrace the burn as you target every muscle below your waist with classic weightlifting and asymmetrical (one-sided) training. Your legs will be quaking by the time you’re done, but Megan will make sure you sweat with a smile.

#mbf20: Core Circuit

Fast-track your six-pack with a combination of cardio and strength exercises that target your core while torching fat all over. An AMRAP (as many rounds as possible) finisher will maximize your burn and leave you dripping in sweat.

#mbf20: Upper Body Burn

Get ready for a handful of Megan’s favorite moves for building muscle and strength in the arms, shoulders, chest, and back. It’s only 20 minutes from start to finish, so focus on form and make every second count.

#mbf20: Core and Glutes Circuit

This fun, fast-paced circuit session will set your abs and booty on fire! Give every rep your all as you lift, jump, and sweat your way to a leaner, stronger body that boosts your performance both in your workouts and in everyday life.

#mbf20: Full Body Burn

This comprehensive resistance workout will strengthen your body from top to bottom while revving your metabolism and torching calories.

Who is Megan Davies?

Megan Davies is an NSCA certified personal trainer and creator of #mbf Muscle Burns Fat, #mbfa Muscle Burns Fat Advanced, and Sure Thing. 

She first appeared on BODi’s fitness reality show, THE 20s, and debuted as a BODi Super Trainer with her first-ever program Clean Week, which was designed to help create healthy fitness and nutrition habits in just seven days.

Her passion for learning about physiology, health, fitness, and technique fuels every program she creates. Her down-to-earth, empowering workout style and upbeat personality make you feel like you’re training with a best friend.

“We’re going through this together. You’ll push. You’ll work. You’ll fight. And you know what? I know you can reach your goals.”

Where can I access the mini-program and when is it available?

#mbf20 is available now on BODi! Use your active BODi Subscription to access it from the Programs page.