LOSE FAT · 2 DAYS/WK
Workout to lose fat 2 days a week
Cut body fat with a structure that maximizes calorie burn while preserving muscle. 2 well-trained days beat 5 mediocre ones.
Goal
Lose fat
Frequency
2 days / week
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Full Body A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 3-4 | 12-15 | 30-45 s |
| Bodyweight Squat | 3-4 | 12-15 | 30-45 s |
| Inverted Row (table) | 3-4 | 12-15 | 30-45 s |
| Lunges | 3-4 | 12-15 | 30-45 s |
| Bench Triceps Dips | 3-4 | 12-15 | 30-45 s |
Session 2
Full Body B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Inverted Row (table) | 3-4 | 12-15 | 30-45 s |
| Lunges | 3-4 | 12-15 | 30-45 s |
| Bench Triceps Dips | 3-4 | 12-15 | 30-45 s |
| Glute Bridge | 3-4 | 12-15 | 30-45 s |
| Plank | 3-4 | 30-45 s | 30-45 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Short rest + compound lifts = EPOC effect. You keep burning calories hours after the workout.
No commute = no excuses. Consistency always beats the perfect routine you never do.
2 well-executed days produce real adaptation. More isn't always better if recovery fails.
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