LOSE FAT · 5 DAYS/WK
Workout to lose fat 5 days a week
Cut body fat with a structure that maximizes calorie burn while preserving muscle. 5 days for those who want to speed up progress.
Goal
Lose fat
Frequency
5 days / week
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 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 |
| Mountain Climbers | 3-4 | 12-15 | 30-45 s |
| Pike Push-ups (shoulders) | 3-4 | 12-15 | 30-45 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Superman | 3-4 | 30-45 s | 30-45 s |
| Mountain Climbers | 3-4 | 12-15 | 30-45 s |
| Hollow Body Hold | 3-4 | 30-45 s | 30-45 s |
| Inverted Row (table) | 3-4 | 12-15 | 30-45 s |
| Plank | 3-4 | 30-45 s | 30-45 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| Bodyweight Squat | 3-4 | 12-15 | 30-45 s |
| Lunges | 3-4 | 12-15 | 30-45 s |
Session 4
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| Inverted Row (table) | 3-4 | 12-15 | 30-45 s |
| Bench Triceps Dips | 3-4 | 12-15 | 30-45 s |
Session 5
Full Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 3-4 | 12-15 | 30-45 s |
| Calf Raises | 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 |
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.
5 days with good nutrition and sleep = maximum progression. Only for those who can keep it up.
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