Fat loss program

Full body 3 days a week with shorter rests, to pair with eating a bit less and walking more.

First day in a gym
3 days a week
about 45 min

Your week

AMon
–Tue
BWed
–Thu
AFri
–Sat
–Sun

Next week starts with B: B, A, B. Walk on the other days.

Full gym

Workout A

Exercise	Sets × target	Rest
Goblet squat When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 10–15	1 min
Push-up When every set reaches 15 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 15 reps: lower your hands less (if raised) or take 3 seconds on the way down.	3 × 8–15	1 min
Dumbbell row When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 10–15 each side	1 min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 10–12 each side	1 min
Farmer carry When every set reaches 45 s: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 45 s: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 30–45 s	1 min

Workout B

Exercise	Sets × target	Rest
Dumbbell Romanian deadlift When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 10–15	1 min
Dumbbell shoulder press When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 10–15	1 min
Lat pulldown When every set reaches 15 reps: move the pin down one plate and build the reps back up.When every set reaches 15 reps: move the pin down one plate and build the reps back up.	3 × 10–15	1 min
Glute bridge When every set reaches 15 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 15 reps: pause 3 seconds at the top, or do one leg at a time.	3 × 12–15	1 min
Plank When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 30–45 s	45 s

Dumbbells only

Workout A

Exercise	Sets × target	Rest
Goblet squat When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 10–15	1 min
Push-up When every set reaches 15 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 15 reps: lower your hands less (if raised) or take 3 seconds on the way down.	3 × 8–15	1 min
Dumbbell row When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 10–15 each side	1 min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 10–12 each side	1 min
Farmer carry When every set reaches 45 s: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 45 s: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 30–45 s	1 min

Workout B

Exercise	Sets × target	Rest
Dumbbell Romanian deadlift When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 10–15	1 min
Dumbbell shoulder press When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 10–15	1 min
Dumbbell pullover When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 10–15	1 min
Glute bridge When every set reaches 15 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 15 reps: pause 3 seconds at the top, or do one leg at a time.	3 × 12–15	1 min
Plank When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 30–45 s	45 s

Home with bands

Workout A

Exercise	Sets × target	Rest
Band squat When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.	3 × 10–15	1 min
Push-up When every set reaches 15 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 15 reps: lower your hands less (if raised) or take 3 seconds on the way down.	3 × 8–15	1 min
Band row When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.	3 × 10–15	1 min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 10–12 each side	1 min
Bag carry When every set reaches 45 s: make the bags heavier.When every set reaches 45 s: make the bags heavier.	3 × 30–45 s	1 min

Workout B

Exercise	Sets × target	Rest
Band Romanian deadlift When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.	3 × 10–15	1 min
Band overhead press When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.	3 × 10–15	1 min
Band pulldown When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.	3 × 10–15	1 min
Glute bridge When every set reaches 15 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 15 reps: pause 3 seconds at the top, or do one leg at a time.	3 × 12–15	1 min
Plank When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 30–45 s	45 s

Bodyweight

Workout A

Exercise	Sets × target	Rest
Bodyweight squat When every set reaches 15 reps: take 3 seconds on the way down, or hold a heavy bag at your chest.When every set reaches 15 reps: take 3 seconds on the way down, or hold a heavy bag at your chest.	3 × 10–15	1 min
Push-up When every set reaches 15 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 15 reps: lower your hands less (if raised) or take 3 seconds on the way down.	3 × 8–15	1 min
Table row When every set reaches 15 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 15 reps: move to the harder version, or take 3 seconds on the way down.	3 × 10–15	1 min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 10–12 each side	1 min
Bag carry When every set reaches 45 s: make the bags heavier.When every set reaches 45 s: make the bags heavier.	3 × 30–45 s	1 min

Workout B

Exercise	Sets × target	Rest
Glute bridge When every set reaches 15 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 15 reps: pause 3 seconds at the top, or do one leg at a time.	3 × 10–15	1 min
Pike push-up When every set reaches 15 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 15 reps: move to the harder version, or take 3 seconds on the way down.	3 × 10–15	1 min
Table row When every set reaches 15 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 15 reps: move to the harder version, or take 3 seconds on the way down.	3 × 10–15	1 min
Glute bridge When every set reaches 15 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 15 reps: pause 3 seconds at the top, or do one leg at a time.	3 × 12–15	1 min
Plank When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 30–45 s	45 s

Who it’s for

People whose main goal is losing fat. Lifting keeps your training focused on muscle while diet does most of the fat loss.

How fat loss works

Fat loss comes from eating less energy than you use. The details, with sources, are on losing weight at eatgood.now.

Why it’s built this way

Moderate reps and shorter rests keep sessions to about 45 minutes. Add walking on the other days (see daily walking): adults should get 150 minutes of moderate aerobic activity a week [1].

Progression

Same rule as always: when every set reaches the top of the range, go up. Keep lifting as heavy as you can with good form while you lose weight.

Sources

[1]CDC, Adult Activity: An Overview. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor before starting.