FAT LOSS / 4 DAYS PER WEEK / ABOUT 30 MINUTES
Home movement + daily habit
Make movement easier to repeat while managing food intake
Bodyweight leg, push and trunk practice can support strength; walking supports activity. This setup lacks loaded pulling: add a secure band or suspension row when available for a more balanced resistance week.
Your weekly sessions
SESSION 1 / Legs, push and trunk
Home A
Legs, push and trunk
- Chair squat — 2 × 8–12 · 60–90 sec rest
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Incline push-up — 2 × 8–12 · 60–90 sec rest
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Single-leg bridge — 2 × 8–12/side · 60–90 sec rest
Gluteus maximus and hip stabilizers. Keep hips level while one leg presses the floor.
- Dead bug — 2 × 8–12/side · 60–90 sec rest
Abdominals, obliques and trunk stabilizers. Keep ribs down while slowly extending the opposite arm and leg.
SESSION 2 / Conversational effort
Walking base
Conversational effort
- LISS steady walk — 25 min · add 5 min warm-up/cooldown
Cardiorespiratory system and walking leg muscles. Walk at a steady conversational effort for 20–45 minutes; extend duration gradually.
- Ankle rock — 1 × 8/side
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
SESSION 3 / Single-leg and movement control
Home B
Single-leg and movement control
- Supported split squat — 2 × 8–12/side · 60–90 sec rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Floor push-up — 2 × 8–12 · 60–90 sec rest
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Glute bridge — 2 × 8–12 · 60–90 sec rest
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Bird dog — 2 × 8–12/side · 60–90 sec rest
Abdominals, obliques and trunk stabilizers. From hands and knees, reach opposite arm and leg without shifting your trunk.
SESSION 4 / Conversational effort
Walking habit B
Conversational effort
- LISS steady walk — 25 min · add 5 min warm-up/cooldown
Cardiorespiratory system and walking leg muscles. Walk at a steady conversational effort for 20–45 minutes; extend duration gradually.
- Ankle rock — 1 × 8/side
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
How to progress
Weeks 1–2: learn the resistance movements and establish a comfortable aerobic pace. Weeks 3–6: add reps, then small resistance increases; add 5 minutes to easy cardio when recovery permits. Weeks 7–8: keep lifting loads as stable as possible while dieting. Adjust food intake from 2–3 weeks of weight trends, not one weigh-in.
Adjust the plan to your starting point
Start at the lower set and rep targets. Keep about 2 reps in reserve; stop a set when technique changes.
Recovery and weekly placement
Place an easier day between demanding sessions for the same muscles. On non-training days, walk or move comfortably. Include 3–8 minutes of warming up within the session budget; use lighter practice sets before heavy lifts. Reduce work if soreness or fatigue prevents good technique.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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