LOSE FAT · 4 DAYS/WK · CALISTHENICS
Workout to lose fat 4 days a week calisthenics
Cut body fat with a structure that maximizes calorie burn while preserving muscle. Just your body as the tool. 4 days allow more volume per muscle group without burning out.
Goal
Lose fat
Frequency
4 days / week
Where
Calisthenics
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups | 3-4 | 12-15 | 30-45 s |
| Parallel Bar Dips | 3-4 | 12-15 | 30-45 s |
| Push-ups | 3-4 | 12-15 | 30-45 s |
| Australian Pull-ups | 3-4 | 12-15 | 30-45 s |
| Diamond Push-ups | 3-4 | 12-15 | 30-45 s |
Session 2
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank | 3-4 | 30-45 s | 30-45 s |
| Pistol Squat | 3-4 | 12-15 | 30-45 s |
| Assisted Single-leg Squat | 3-4 | 12-15 | 30-45 s |
| Hollow Body Hold | 3-4 | 30-45 s | 30-45 s |
| Bulgarian Split Squat | 3-4 | 12-15 | 30-45 s |
Session 3
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Diamond Push-ups | 3-4 | 12-15 | 30-45 s |
| L-sit | 3-4 | 30-45 s | 30-45 s |
| Plank | 3-4 | 30-45 s | 30-45 s |
| Muscle-up | 3-4 | 12-15 | 30-45 s |
| Hollow Body Hold | 3-4 | 30-45 s | 30-45 s |
Session 4
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 3-4 | 12-15 | 30-45 s |
| L-sit | 3-4 | 30-45 s | 30-45 s |
| Plank | 3-4 | 30-45 s | 30-45 s |
| Pistol Squat | 3-4 | 12-15 | 30-45 s |
| Assisted Single-leg Squat | 3-4 | 12-15 | 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.
Mastering your own bodyweight builds relative strength and control machines can't give you.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes
This is the base version.
Yours is better.
This routine knows nothing about you. Yours does: your exact level, your equipment, your schedule, your limitations. 13 questions and you generate it free.
Create my personalized routine →100% free · No sign-up