Fat-Burn Starter
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
Beginner
Do these 6 moves as a circuit. Rest ~45s between exercises. Complete 2–3 rounds.
Supported Squat
3 sets12 reps45s restPush up (wall)
3 sets10 reps45s restBodyweight Row in Doorway
3 sets8 reps45s restHip Raise Bridge
3 sets12 reps45s restHigh Knee Skips
2 sets30 reps30s restSeated In Out Leg Raise on Floor
2 sets12 reps45s rest
Day 2 — Low-Impact Intervals
Beginner
Alternate a strength move with a light cardio move. Rest ~30–45s as needed. Complete 2–3 rounds.
High knees butt kicks
3 sets30 reps30s restSingle Leg Step Up on Bench
3 sets10 reps45s restPush up m
3 sets10 reps45s restSupported Squat
3 sets12 reps45s restLying Hip Leg Raise (on floor)
2 sets12 reps45s restStanding Single Leg Calf Raise Balance
2 sets12 reps45s rest
Day 3 — Core & Conditioning
Beginner
Core-focused day with a bit of conditioning. Rest ~45s between moves. Complete 2–3 rounds.
Hip Raise Bridge
3 sets12 reps45s restKnee Touch Crunch
3 sets12 reps45s restFlutter Kicks
2 sets20 reps45s restTable Top Bridge
3 sets10 reps45s restBodyweight Row in Doorway
3 sets8 reps45s restHigh Knee Twist
2 sets20 reps30s rest
