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    Fat-Burn Starter

    Fat-Burn Starter

    Weight Loss
    Beginner
    3 routines

    Beginner-friendly, 3-day full-body plan focused on weight loss. All sessions use body weight and simple household support (chair/wall). Work in circuits with short rests to keep heart rate up while protecting joints.

    Routines

    Day 1 — Full-Body Circuit A

    Do these 6 moves as a circuit. Rest ~45s between exercises. Complete 2–3 rounds.

    Beginner
    27 mins
    124 Kcal
    Supported Squat

    Supported Squat

    3 sets
    12 reps
    45s rest
    Push up (wall)

    Push up (wall)

    3 sets
    10 reps
    45s rest
    Bodyweight Row in Doorway

    Bodyweight Row in Doorway

    3 sets
    8 reps
    45s rest
    Hip Raise Bridge

    Hip Raise Bridge

    3 sets
    12 reps
    45s rest
    High Knee Skips

    High Knee Skips

    2 sets
    30 reps
    30s rest
    Seated In Out Leg Raise on Floor

    Seated In Out Leg Raise on Floor

    2 sets
    12 reps
    45s rest

    Day 2 — Low-Impact Intervals

    Alternate a strength move with a light cardio move. Rest ~30–45s as needed. Complete 2–3 rounds.

    Beginner
    27 mins
    136 Kcal
    High knees butt kicks

    High knees butt kicks

    3 sets
    30 reps
    30s rest
    Single Leg Step Up on Bench

    Single Leg Step Up on Bench

    3 sets
    10 reps
    45s rest
    Push up m

    Push up m

    3 sets
    10 reps
    45s rest
    Supported Squat

    Supported Squat

    3 sets
    12 reps
    45s rest
    Lying Hip Leg Raise (on floor)

    Lying Hip Leg Raise (on floor)

    2 sets
    12 reps
    45s rest
    Standing Single Leg Calf Raise Balance

    Standing Single Leg Calf Raise Balance

    2 sets
    12 reps
    45s rest

    Day 3 — Core & Conditioning

    Core-focused day with a bit of conditioning. Rest ~45s between moves. Complete 2–3 rounds.

    Beginner
    27 mins
    122 Kcal
    Hip Raise Bridge

    Hip Raise Bridge

    3 sets
    12 reps
    45s rest
    Knee Touch Crunch

    Knee Touch Crunch

    3 sets
    12 reps
    45s rest
    Flutter Kicks

    Flutter Kicks

    2 sets
    20 reps
    45s rest
    Table Top Bridge

    Table Top Bridge

    3 sets
    10 reps
    45s rest
    Bodyweight Row in Doorway

    Bodyweight Row in Doorway

    3 sets
    8 reps
    45s rest
    High Knee Twist

    High Knee Twist

    2 sets
    20 reps
    30s rest
    Back to Weight Loss

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