All home plans
Beginner4 days per week8 weeks
Home Fat Loss Workout
Increase activity, build strength and support fat loss
Goal
Increase activity, build strength and support fat loss
Difficulty
Beginner
Duration
8 weeks
Training
4 days per week
Workout length
25 to 40 minutes
Equipment
None
01
Who Is This Program For?
For beginners who want to become more active, improve fitness and support a fat loss goal from home.
Important: Fat loss primarily depends on maintaining a sustainable calorie deficit. Exercise helps increase energy expenditure, preserve muscle and improve fitness.
02
Weekly Schedule
Monday
Strength A
Tuesday
Walking/Cardio
Wednesday
Strength B
Thursday
Rest
Friday
Strength A
Saturday
Longer Walk
Sunday
Rest
Week 2 starts with Strength B.
03
Strength A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Squat | 3 | 12 to 15 | 60 sec |
| Incline Push-Up | 3 | 8 to 12 | 60 sec |
| Reverse Lunge | 3 | 8 each leg | 60 sec |
| Backpack Row | 3 | 10 to 15 | 60 sec |
| Glute Bridge | 3 | 15 | 45 sec |
| Plank | 3 | 30 to 45 sec | 45 sec |
04
Strength B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Split Squat | 3 | 8 each leg | 60 sec |
| Push-Up | 3 | 6 to 12 | 60 sec |
| Backpack Romanian Deadlift | 3 | 10 to 15 | 60 sec |
| Backpack Row | 3 | 10 to 15 | 60 sec |
| Calf Raise | 3 | 15 to 20 | 45 sec |
| Dead Bug | 3 | 10 each side | 45 sec |
05
Cardio
- Start with: 20 to 30 minutes of brisk walking, 2 to 3 times per week.
- Gradually work toward 7,000 to 10,000 daily steps if that is realistic for you.
06
Fat Loss Tips
- Focus on your overall calorie intake.
- Prioritize protein.
- Eat plenty of vegetables and fruit.
- Choose mostly minimally processed foods.
- Walk regularly.
- Don't try to lose weight as quickly as possible.
- Track your weekly weight trend rather than reacting to one day's weight.