FAT LOSS / 4 DAYS PER WEEK / ABOUT 45 MINUTES
Strength + selective intervals
Add controlled cardio without sacrificing lifting
One brisk bike session complements resistance work and an easier walk. Intervals may improve fitness but do not guarantee greater fat loss than other activity with comparable energy intake and adherence.
Your weekly sessions
SESSION 1 / Squat, horizontal push and pull
Full body A
Squat, horizontal push and pull
- Goblet squat — 3 × 8–12 · 90 sec rest
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 3 × 8–12 · 90 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- One-arm dumbbell row — 3 × 8–12/side · 90 sec rest
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Dumbbell Romanian deadlift — 3 × 8–12 · 90 sec rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
SESSION 2 / Brisk, repeatable efforts
Controlled bike intervals
Brisk, repeatable efforts
- Moderate bike intervals — 5 min easy + 5 × 1 min brisk / 2 min easy + 5 min easy
Heart, lungs and working leg muscles. After warming up, alternate two minutes brisk and two minutes easy for four to six cycles.
SESSION 3 / Single-leg, vertical push and pull
Full body B
Single-leg, vertical push and pull
- Supported split squat — 3 × 8–12/side · 90 sec rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Lat pulldown — 3 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Dumbbell overhead press — 3 × 8–12 · 90 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Hip thrust — 3 × 8–12 · 90 sec rest
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
SESSION 4 / 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.
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.
Browse all training programs