LOSE FAT · 6 DAYS/WK · CALISTHENICS
Workout to lose fat 6 days a week calisthenics
Cut body fat with a structure that maximizes calorie burn while preserving muscle. Just your body as the tool. 6 days of high frequency for the truly consistent.
Goal
Lose fat
Frequency
6 days / week
Where
Calisthenics
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Parallel Bar Dips | 3-4 | 12-15 | 30-45 s |
| Push-ups | 3-4 | 12-15 | 30-45 s |
| 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 |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| Pull-ups | 3-4 | 12-15 | 30-45 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| L-sit | 3-4 | 30-45 s | 30-45 s |
| Plank | 3-4 | 30-45 s | 30-45 s |
Session 4
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Parallel Bar Dips | 3-4 | 12-15 | 30-45 s |
| Push-ups | 3-4 | 12-15 | 30-45 s |
| 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 |
Session 5
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| Pull-ups | 3-4 | 12-15 | 30-45 s |
Session 6
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| L-sit | 3-4 | 30-45 s | 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.
Mastering your own bodyweight builds relative strength and control machines can't give you.
6 days: high frequency, each group trained twice a week to maximize total volume.
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