LOSE FAT · 6 DAYS/WK · AT HOME
Workout to lose fat 6 days a week at home
Cut body fat with a structure that maximizes calorie burn while preserving muscle. No equipment, no commute. 6 days of high frequency for the truly consistent.
Goal
Lose fat
Frequency
6 days / week
Where
At home
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 |
| Chair Triceps Dips | 3-4 | 12-15 | 30-45 s |
| Plank | 3-4 | 30-45 s | 30-45 s |
| Burpees | 3-4 | 12-15 | 30-45 s |
| Mountain Climbers | 3-4 | 12-15 | 30-45 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 3-4 | 12-15 | 30-45 s |
| Superman | 3-4 | 30-45 s | 30-45 s |
| Inverted Row (under a table) | 3-4 | 12-15 | 30-45 s |
| Plank | 3-4 | 30-45 s | 30-45 s |
| Burpees | 3-4 | 12-15 | 30-45 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpees | 3-4 | 12-15 | 30-45 s |
| Mountain Climbers | 3-4 | 12-15 | 30-45 s |
| Calf Raises | 3-4 | 12-15 | 30-45 s |
| Squats | 3-4 | 12-15 | 30-45 s |
| Lunges | 3-4 | 12-15 | 30-45 s |
Session 4
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 3-4 | 12-15 | 30-45 s |
| Chair Triceps Dips | 3-4 | 12-15 | 30-45 s |
| Plank | 3-4 | 30-45 s | 30-45 s |
| Burpees | 3-4 | 12-15 | 30-45 s |
| Mountain Climbers | 3-4 | 12-15 | 30-45 s |
Session 5
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Superman | 3-4 | 30-45 s | 30-45 s |
| Inverted Row (under a table) | 3-4 | 12-15 | 30-45 s |
| Plank | 3-4 | 30-45 s | 30-45 s |
| Burpees | 3-4 | 12-15 | 30-45 s |
| Mountain Climbers | 3-4 | 12-15 | 30-45 s |
Session 6
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank | 3-4 | 30-45 s | 30-45 s |
| Burpees | 3-4 | 12-15 | 30-45 s |
| Mountain Climbers | 3-4 | 12-15 | 30-45 s |
| Calf Raises | 3-4 | 12-15 | 30-45 s |
| Squats | 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.
6 days: high frequency, each group trained twice a week to maximize total volume.
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