🏋️ Step 2 — Train smart
Workouts That Torch Fat
Short, intense sessions that preserve muscle while burning calories. Pick your level — 3 to 5 days a week.
👆 Pick your fitness level to load your plan
No gym. No equipment. Just simple moves with clear instructions — about 20 minutes, right at home. 💚
🔥
Full Body Warm-Up
🚶March in place60 s
🤷Shoulder rolls10 each way
🔄Arm circles10 each way
🦵Gentle leg swings8 / leg
🧘Hip circles8 each way
1
Full Body Wake-Up
🦵
Chair SquatsSit back slowly like there's a chair behind you, then stand tall.
3 × 12🙌
Wall Push-UpsHands on a wall at shoulder height. Bend elbows, push back.
3 × 10🍑
Glute BridgesLying down, lift your hips and squeeze at the top.
3 × 15⏱️
Knee PlankHold your body straight from knees to head.
3 × 20 s💡 Wobbly at first? Totally normal — balance improves within days.
2
Happy Heart Cardio
🚶
Brisk WalkOutside or around home — walk like you're late for something fun.
20 min🪜
Step-UpsUse stairs or any low, sturdy step.
3 × 10 / leg🕺
Dance BreakPlay two songs you love and just move. No rules!
5 min🧘
Easy StretchReach for the sky, then gently touch your toes.
5 min💡 Out of breath but can still chat? That's the perfect pace.
3
Strong & Steady
🦵
Supported LungesHold a chair for balance, step forward and lower slowly.
3 × 8 / leg💪
Knee Push-UpsKnees down counts — strength comes faster than you think.
3 × 10🐛
Dead BugOn your back, lower opposite arm and leg slowly.
3 × 10🪑
Wall SitSlide down a wall until thighs are level. Hold on!
3 × 20 s💡 Mild soreness tomorrow? That's your body getting stronger.
🔥
Warm up 3 min firstMarch in place and roll your shoulders before starting.
🐢
Slow beats fastSmooth, controlled moves protect your joints.
😌
Rest whenever needed60–90 seconds between exercises is perfect.
You've built the habit — now add load and intensity. Dumbbells or barbells needed, ~45–60 min sessions. ⚡
🔥
Full Body Warm-Up
🏃Light jog or jumping jacks2 min
🔄Arm circles & swings30 s
🦵Leg swings — front & side10 / leg
🍑Glute bridges15 reps
🪶Slow bodyweight squats15 reps
🐱Cat-cow stretches8 reps
1
Upper Strength
🛏️
Dumbbell Bench PressPress up from chest, control the way down.
4 × 8🚣
Bent-Over RowsHinge at hips, pull the weights to your ribs.
4 × 10🏔️
Shoulder PressPress overhead without arching your lower back.
3 × 10💪
Push-UpsBody straight, chest all the way to the floor.
3 × max🪝
Hanging Knee RaisesHang tall, lift knees to chest slowly.
3 × 12💡 Rest 90 s between sets — quality reps beat rushed ones.
2
Lower Power
🏺
Goblet SquatsHold one dumbbell at your chest and squat deep.
4 × 10🔩
Romanian DeadliftsSoft knees, push hips back until you feel hamstrings.
4 × 10🚶
Walking LungesLong steps, back knee lowers toward the floor.
3 × 12 / leg🦶
Calf RaisesRise up slow, lower even slower.
3 × 20⛰️
Incline TreadmillSteady brisk pace, no holding the rails.
15 min💡 Don't feel hamstrings on RDLs? Drop the weight and hinge slower.
3
HIIT Circuit
🔔
Kettlebell SwingsSnap hips forward — arms are just ropes.
40 s / 20 s off🧗
Mountain ClimbersShoulders over wrists, drive knees fast.
40 s / 20 s off💥
BurpeesChest to floor, small jump at the top.
40 s / 20 s off🌊
Battle RopesFast alternating waves, knees soft.
40 s / 20 s off🔁
Total RoundsRest 1 min after each full round.
× 5💡 Scale intensity, never form — slow down before technique breaks.
4
Core & Stability
🤚
Plank Shoulder TapsFeet wide, tap shoulders without hips rocking.
3 × 12🪝
Hanging Knee RaisesNo swinging — lift with your abs.
3 × 12🌀
Russian TwistsRotate through the ribs, not just the arms.
3 × 20📐
Side PlanksStack your feet, lift hips high and hold.
3 × 30 s / side🦇
Dead HangsJust hang from a bar, shoulders relaxed down.
3 × 20 s💡 Brace your abs like you're about to be poked — that's a real core set.
5
Full Body Burn
🚀
Dumbbell ThrustersSquat then press overhead in one smooth move.
4 × 10🗡️
Renegade RowsFrom plank, row one dumbbell at a time.
3 × 10 / arm🔔
Kettlebell SwingsPowerful hips, float the bell to chest height.
4 × 15💥
BurpeesSteady rhythm beats all-out sprinting here.
3 × 10🚶
Incline WalkCool the engine down gently.
10 min💡 This day is spicy — go lighter than you think and nail full range.
6
Active Recovery
🚴
Easy Walk or CycleConversational pace only — this still counts.
30 min🧘
Yoga / Mobility FlowAny beginner flow video works great.
15 min🤸
Hip & Shoulder OpenersSlow, deep stretches — breathe into them.
10 min🧴
Foam RollingRoll each sore spot for about a minute.
Full body💡 Recovery is training too — the growth happens on this day. Don't skip it.
🏋️
Add weight gradually+2.5 kg only when every set feels strong.
💧
Fuel your sessionsEat a balanced meal 1–2 hours before training.
😴
Sleep drives results7–9 hours is where muscles actually grow.
Serious training for experienced lifters — barbells, real loads, real intent. 5–6 focused sessions per week. 🔥
🔥
Full Body Warm-Up
🚴Row or bike — easy pace3 min
🤸Dynamic stretches + walking lunges3 min
💨Inchworms & shoulder openers8 reps
⚡Primer — light swings or jumps2 min
🏋️Ramp-up sets — empty bar to work weight2–3 sets
1
Push + Metcon
🏋️
Barbell Bench PressBar to mid-chest, drive up strong and controlled.
5 × 5🏔️
Overhead PressGlutes tight, no leaning back on the press.
4 × 6📉
DipsSlight forward lean, full depth at the bottom.
3 × 12⏰
EMOM BurpeesEvery minute on the minute — 10 reps, rest what's left.
10 min💡 Warm up to your work weight in steps — never jump straight into 5×5 loads.
2
Pull + Carries
🔩
DeadliftsFlat back, brace hard, push the floor away.
5 × 5🎒
Weighted Pull-UpsFull hang to chin over bar, no kipping.
4 × 8🚣
Barbell RowsTorso locked at 45°, pull to lower ribs.
4 × 10🧳
Farmer CarriesHeavy bells, tall posture, quick small steps.
4 × 40 m💡 Reset your grip and breath before every deadlift rep — singles add up.
3
Hybrid Conditioning
🚀
ThrustersBarbell or dumbbells — squat clean into the press.
21-15-9📦
Box JumpsLand soft, stand fully tall each rep.
21-15-9🛷
Sled PushLow body angle, powerful driving steps.
6 × 20 m🚴
Assault Bike SprintsAll-out efforts, easy spin between.
10 × 15 s💡 Pacing wins conditioning days — sprint the last round, not the first.
4
Leg Strength
🏋️
Back SquatsHips below parallel, brace like it's heavy — because it is.
5 × 5🦵
Front SquatsElbows high, upright torso, deep and controlled.
3 × 8🍑
Barbell Hip ThrustsPause one full second at the top of each rep.
4 × 10🎒
Weighted LungesBells at sides or barbell on back — slow steps.
3 × 12 / leg🦶
Calf RaisesFull stretch at bottom, big squeeze at top.
4 × 20💡 Belt optional, bracing mandatory — exhale hard against your abs at the top.
5
Upper Hypertrophy
📐
Incline Bench PressUpper-chest focus, 2-second lowering tempo.
4 × 8📉
Weighted DipsAdd plates only when bodyweight dips feel easy.
4 × 8💪
Barbell CurlsStrict reps — zero swinging, full squeeze.
3 × 12🕊️
Lateral RaisesLead with elbows, keep the weight light.
4 × 15🪢
Face PullsPull rope to forehead, squeeze rear delts hard.
3 × 15💡 Slow negatives (2–3 s down) turn good sets into great growth stimulus.
6
Engine Builder
🚣
Rowing IntervalsHard effort, ~90 s easy row between pieces.
5 × 500 m🛷
Sled Push / PullAlternate directions, minimal rest between trips.
6 × 20 m🔔
Kettlebell SnatchesExplosive hip drive, punch to a locked-out overhead.
5 × 8 / arm🚴
Bike SprintsMax watts, full recovery between sprints.
10 × 30 s🧱
Core CircuitHanging raises + ab wheel + planks, back to back.
3 rounds💡 Earned your rest — take an easy zone-2 walk tomorrow and let the engine rebuild.
📈
Track every liftProgressive overload needs numbers, not vibes.
🥩
Hit protein dailyAround 2 g per kg bodyweight, training day or not.
🛌
Deload every 6–8 weeksOne lighter week = a bigger comeback.