LOSE FAT · 4 DAYS/WK

Workout to lose fat 4 days a week

Cut body fat with a structure that maximizes calorie burn while preserving muscle. 4 days allow more volume per muscle group without burning out.

Goal
Lose fat
Frequency
4 days / week
Sample routine

Metabolic circuit

Chain the exercises with little rest to keep your heart rate elevated.

Session 1
Upper Body
Metabolic circuit
Exercise Sets Reps Rest
Push-ups 3-4 12-15 30-45 s
Inverted Row (table) 3-4 12-15 30-45 s
Bench Triceps Dips 3-4 12-15 30-45 s
Plank 3-4 30-45 s 30-45 s
Superman 3-4 30-45 s 30-45 s
Session 2
Lower Body & Core
Metabolic circuit
Exercise Sets Reps Rest
Glute Bridge 3-4 12-15 30-45 s
Plank 3-4 30-45 s 30-45 s
Mountain Climbers 3-4 12-15 30-45 s
Calf Raises 3-4 12-15 30-45 s
Hollow Body Hold 3-4 30-45 s 30-45 s
Session 3
Upper Body
Metabolic circuit
Exercise Sets Reps Rest
Superman 3-4 30-45 s 30-45 s
Mountain Climbers 3-4 12-15 30-45 s
Pike Push-ups (shoulders) 3-4 12-15 30-45 s
Hollow Body Hold 3-4 30-45 s 30-45 s
Push-ups 3-4 12-15 30-45 s
Session 4
Lower Body & Core
Metabolic circuit
Exercise Sets Reps Rest
Hollow Body Hold 3-4 30-45 s 30-45 s
Bodyweight Squat 3-4 12-15 30-45 s
Lunges 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.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes

This is the base version.
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