LOSE FAT · CALISTHENICS
Workout to lose fat calisthenics
Cut body fat with a structure that maximizes calorie burn while preserving muscle. Just your body as the tool.
Goal
Lose fat
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 |
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.
3 days is the frequency with the best impact-to-recovery ratio for most people.
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