FAT LOSS / 3 DAYS PER WEEK / ABOUT 38 MINUTES
Fat-loss strength anchor
Keep strength while nutrition drives the deficit.
Resistance work and adequate protein support lean mass during weight loss.
Your weekly sessions
SESSION 1 / Preserve strength while an energy deficit comes from nutrition.
Fat-loss support A / total body
Preserve strength while an energy deficit comes from nutrition.
- Goblet squat — 2–3 × 8–12 controlled reps
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 2–3 × 8–12 controlled reps
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 2–3 × 8–12 controlled reps
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Glute bridge — 2–3 × 8–12 controlled reps
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
SESSION 2 / Conversational movement that supports heart health and recovery without crowding strength work.
Easy aerobic walk / build the base
Conversational movement that supports heart health and recovery without crowding strength work.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Hill walk — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Climb at a conversational effort and recover on descent.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
SESSION 3 / Combine resistance training with sustainable aerobic work.
Fat-loss support B / strength + aerobic
Combine resistance training with sustainable aerobic work.
- Supported split squat — 2–3 × 8–12 controlled reps per side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Dumbbell Romanian deadlift — 2–3 × 8–12 controlled reps
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Lat pulldown — 2–3 × 8–12 controlled reps
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Pallof press — 2–3 × 8–12 controlled reps
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
- Stationary bike intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
How to progress
Weeks 1–2: establish habits. Weeks 3–5: progress a lift and increase walking as tolerated. Weeks 6–8: reassess energy and performance.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
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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