LOSE FAT · 5 DAYS/WK · RESISTANCE BANDS
Workout to lose fat 5 days a week with resistance bands
Cut body fat with a structure that maximizes calorie burn while preserving muscle. Joint-friendly, variable resistance. 5 days for those who want to speed up progress.
Goal
Lose fat
Frequency
5 days / week
Where
Resistance bands
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Chest Press | 3-4 | 12-15 | 30-45 s |
| Band Overhead Press | 3-4 | 12-15 | 30-45 s |
| Band Triceps Extension | 3-4 | 12-15 | 30-45 s |
| Band Pallof Press | 3-4 | 30-45 s | 30-45 s |
| Band Row | 3-4 | 12-15 | 30-45 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Deadlift | 3-4 | 12-15 | 30-45 s |
| Band Pull-apart | 3-4 | 12-15 | 30-45 s |
| Band Face Pull | 3-4 | 12-15 | 30-45 s |
| Band Pallof Press | 3-4 | 30-45 s | 30-45 s |
| Band Row | 3-4 | 12-15 | 30-45 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Chest Press | 3-4 | 12-15 | 30-45 s |
| Band Row | 3-4 | 12-15 | 30-45 s |
| Band Biceps Curl | 3-4 | 12-15 | 30-45 s |
| Band Overhead Press | 3-4 | 12-15 | 30-45 s |
| Band Deadlift | 3-4 | 12-15 | 30-45 s |
Session 4
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Triceps Extension | 3-4 | 12-15 | 30-45 s |
| Band Face Pull | 3-4 | 12-15 | 30-45 s |
| Band Pallof Press | 3-4 | 30-45 s | 30-45 s |
| Band Chest Press | 3-4 | 12-15 | 30-45 s |
| Band Row | 3-4 | 12-15 | 30-45 s |
Session 5
Full Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Triceps Extension | 3-4 | 12-15 | 30-45 s |
| Band Face Pull | 3-4 | 12-15 | 30-45 s |
| Band Glute Kickback | 3-4 | 12-15 | 30-45 s |
| Band Pallof Press | 3-4 | 30-45 s | 30-45 s |
| Band Chest Press | 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.
More tension at peak contraction and less joint stress than free weights.
5 days with good nutrition and sleep = maximum progression. Only for those who can keep it up.
free test · 2 minutes
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