How long does this plan take?

Each session takes about 45 to 55 minutes, 4 days a week.

How do I know when to add weight?

When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.

What if I miss a session?

Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.

Fat loss workout plan

Strength training protects your muscle while you eat fewer calories, and walking or cardio adds to your energy use. This plan uses both.

Level: All levels
Days a week: 4
Where: Gym or home
Session: 45 to 55 min

Who it suits: Anyone eating in a small calorie deficit who wants to keep their muscle and fitness. Goal: Lose fat and keep muscle.

How to use this plan

Warm up for 5 to 10 minutes with light cardio and a few easy sets of the first exercise.
Choose a weight you could lift 2 or 3 more times than the reps listed. The last reps should feel hard but controlled.
Log every set. Next time, try to beat your last session by one rep or a little more weight.
Rest the time shown between sets, and a day or two between sessions that train the same muscles.

Day 1: Lower body strength

Exercise	Sets	Reps	Rest
Goblet Squat	3	10 to 12	60 to 90 s
Romanian Deadlift (Barbell)	3	8 to 10	60 to 90 s
Walking Lunge (Dumbbell)	3	10 each leg	60 to 90 s
Plank	3	30 to 45 s	60 to 90 s

Day 2: Upper body strength

Exercise	Sets	Reps	Rest
Bench Press (Dumbbell)	3	8 to 12	60 to 90 s
One Arm Row (Dumbbell)	3	10 each side	60 to 90 s
Shoulder Press (Dumbbell)	3	8 to 12	60 to 90 s
Bicep Curl (Dumbbell)	2	10 to 12	60 to 90 s

Day 3: Cardio and core

Exercise	Sets	Reps	Rest
Incline Walk (Treadmill)	1	30 to 40 min	steady pace
Bicycle Crunch	3	12 to 16	30 s
Dead Bug	3	10 each side	30 s

Day 4: Full body circuit

Exercise	Sets	Reps	Rest
Kettlebell Swing	4	15	45 s
Push Up	3	8 to 15	45 s
Jump Rope / Skipping	4	45 s	30 s
Mountain Climber	3	30 s	30 s

Notes

Aim for a daily walk of 7,000 to 10,000 steps on top of this plan.
Diet matters most for fat loss. Use the calorie calculator to set a target about 300 to 500 calories below maintenance.

Common questions

How long does this plan take?: Each session takes about 45 to 55 minutes, 4 days a week.
How do I know when to add weight?: When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.
What if I miss a session?: Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.

More workout plans

General information, not medical advice. Learn each movement with light weight first, stop if something hurts, and see a doctor or physiotherapist if you have an injury, a health condition or are pregnant.