In this article, I am going to share one of my personal fat loss workout plans which involves a lot of weight lifting and bodyweight exercises.
You can lose anywhere around 4-6 Kgs at the end of this program, so keep reading people 😉
It is not easy, but if you can stick with this workout plan it will do wonders.
Hey Readers, it’s me Gympanzie with another helpful article.
And I got this question from one of my followers on Instagram which I am writing lately…. sorry for that mate.
Now first let me clear some basics which you have to keep in mind in order to make this plan effective…
As you know that workout and diet go synergistically with each other, so make sure you know the concept of calories in vs calorie out which you can find in this article.
If you don’t know how many calories you have to consume per day in order to lose fat you can find out a FREE CALORIE CALCULATOR at the end of this article.
What weight training is best for fat loss?
A decrease in body fat will take place if you are burning more calories than you consume throughout the day.
Where INTENSITY plays a very important role if you want to burn more calories in the gym.
Circuit training is one of the best ways which will have your body working harder and therefore burning more calories.
You have to perform the given set of exercises without any rest but to make it do-able I have given a few instructions where from week 1 to 4 you will have some rest…
But in week 5 & 6 you will have no rest in between exercise.
It is an advanced method which requires more stamina and strength so if you are a beginner make sure to start slow and increase your work out intensity slowly and gradually.
Start by doing one round in week 1 and 2, two rounds in week 3 & 4 and three rounds in week 5 and 6.
In week 1 & 2 keep your rest between each exercise 60 to 90 seconds, week 3 & 4 rest 30 to 45 seconds and in week 5 & 6 rest no rest.
Intermediate lifters with 1-2 years of experience with weight training can jump directly to week 5 & 6 and do this routine for the next 6 weeks followed by 7th to 10th week of muscle building plan mentioned in this article 3 times per week.
Let me summarize this for you in this sheet…
| Week Wise Progression | Number of Rounds | Rest between each exercise | Rest Between Each Round | |
| Beginners | Week 1 & 2 | 1 Round | 60 to 90 seconds | 4 Minutes |
| Week 3 & 4 | 2 Rounds | 30 to 45 seconds | 3 Minutes | |
| Week 5 & 6 | 3 Rounds | no rest | 2 Minutes | |
| Week 7 to 10 | Beginner Weight Training Routine Coming Soon… | |||
| Intermediate | Week 1 to 6 | 3 Rounds | no rest | 2 Minutes |
| Week 7 to 10 | All details in this article |
Your weekly workout calendar:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Circuit Training Day 1 | HIIT – Running | Circuit Training Day 2 | HIIT – Running | Circuit Training Day 3 | HIIT – Running | Rest & Recovery (Go for a 5 km walk) |
Please click the link according to your experience level to view exercise videos:
Beginners Fat Loss Workout Plan
All the exercise in this fat loss workout plan is completely beginner friendly that means no machines and weights initially.
I will soon create a beginner-friendly weight training routine in my upcoming articles.
Circuit Training Day 1
Bodyweight Squat
Incline Box Push Up
Dumbbell Step Up
Hanging Inverted Row
Glute Bridge
Elbow Plank
Circuit Training Day 2
Body Weight Single Leg Deadlift
Dumbbell Seated Shoulder Press
Body Weight Stationary Lunge
Cable Seated Row
Side Lunge
Side Full Plank
Circuit Training Day 3
Jumping Jacks
Close Grip Pullups for Beginners
Mountain Climber
Bird Dog
Cable External Rotation
Ab Crunches
HIIT – Running
Slow jogging for 2 minutes and fast running for 30 seconds.
Take 1-minute rest in between each round.
A total of 10 Rounds.
Intermediate Lifters Fat Loss Workout Plan
Most of the exercises you will see in this fat loss workout plan include dumbbell, this makes it easier to switch from one exercise to another faster otherwise you will have to wait a lot to assemble weights in machine or barbell.
Circuit Training Day 1
Dumbbell Step Ups
Wide Grip Pull-ups
Dumbbell Bench Press
Dumbbell Shoulder Press
Hyperextensions
Dumbbell Bicep Curls
Dips
Ab Crunches
Leg Press Machine Calf Press
Circuit Training Day 2
Dumbbell Reverse Lunge
Dumbbell Rows
Incline Dumbbell Bench Press
Dumbbell Side Lateral Raise
Dumbbell Romanian Deadlift
Dumbbell Hammer Curls
Dumbbell Decline Bench Triceps Extensions
Hanging Leg Raises
Circuit Training Day 3
Dumbbell Goblet Squats
Close Grip Pull-ups
Diamond Push-ups
Dumbbell Read Delts Flyes
Barbell Glute Bridge
Incline Bench Bicep Curls
Triceps Dumbbell Kickbacks
Bosu Ball Abs Tuck-in
Standing Dumbbell Calf Raise
If time permits or if you have other equipment available which hit similar muscle groups intermediate lifters can switch exercises.
HIIT – Running
Slow jogging for 1 minute and fast running for 30 seconds.
Take 30-seconds rest in between each round.
A total of 10 Rounds.
Reduce the intensity to avoid any injury
Make sure you reduce the intensity after 6 weeks of training with this routine.
You can reduce the intensity either by reducing the number of rounds or let say at the end of the 6th week you are going to do 3 rounds, reduce it to 1 round.
Or… you can increase the rest duration in between exercises as week 1 that is 90 to 120 seconds.
In case of any doubt or query, please leave your comment below.