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Fat loss workout at home
When it comes to losing weight, nutrition matters most: you need to eat slightly less than you burn. Training adds to what you burn and, above all, helps you keep muscle while you lose fat.
This routine combines strength exercises in a circuit with cardio. Do it 4 days a week and walk on your days off. To know how many calories to eat, use our calorie calculator.
Sample plan
Day 1
- Squat · 3 sets × 15 reps
- Incline push-ups · 3 sets × 12 reps
- Mountain climbers · 3 sets × 30 s
- Glute bridge · 3 sets × 15 reps
Day 2
- Alternating lunges · 3 sets × 12 reps
- Under-table inverted row · 3 sets × 10 reps
- Jumping jacks · 3 sets × 45 s
- Plank · 3 sets × 30 s
Day 3
- Squat · 4 sets × 15 reps
- Push-ups · 3 sets × 10 reps
- Burpees · 3 sets × 8 reps
- Bicycle crunch · 3 sets × 30 s
Day 4
- Bodyweight good morning · 3 sets × 15 reps
- Chair dips · 3 sets × 10 reps
- Mountain climbers · 3 sets × 40 s
- Side plank · 2 sets × 30 s
Key tips
- Aim to lose 0.5 to 1% of your body weight per week: faster usually costs muscle.
- Eat protein at every meal to keep muscle and stay full.
- Add steps: walking 7,000 to 10,000 steps a day makes a big difference.
- Sleep 7 to 9 hours: too little sleep increases hunger.
Frequently asked questions
How long until I see results?
With consistency, many people notice changes in 4 to 8 weeks, though it depends on each body.
Is cardio or weights better for weight loss?
The combination is ideal: strength keeps muscle and cardio adds calorie burn.
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Create my free planGeneral information: not a substitute for advice from a health professional.