LOSE FAT · AT HOME
Workout to lose fat at home
Cut body fat with a structure that maximizes calorie burn while preserving muscle. No equipment, no commute.
Goal
Lose fat
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 |
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.
3 days is the frequency with the best impact-to-recovery ratio for most people.
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