Strength for Fat Loss
A 3-day, strength-dominant plan designed to maximize caloric burn with large compound movements and minimal equipment. Circuit style with short rests to keep the heart rate elevated while building strength.
Routines
Day 1 — Full-Body Strength Circuit
Beginner
Perform these 6 moves as a circuit. Rest ~45s between exercises. Complete 2–3 rounds.
Supported Squat
3 sets12 reps45s restPush-up
3 sets8 reps45s restBodyweight Row in Doorway
3 sets8 reps45s restGlute Bridge Two Legs on Floor
3 sets12 reps45s restDead Bug
3 sets10 reps45s restBodyweight Standing Calf Raise
2 sets15 reps30s rest
Day 2 — Lower-Body Emphasis
Beginner
Focus on legs and glutes with knee-friendly progressions. Rest ~45s between exercises. Complete 2–3 rounds.
Prisoner Squat
3 sets12 reps45s restSplit Squat
3 sets10 reps45s restBodyweight Rear Lunge
3 sets10 reps45s restSingle Leg Step Up on Bench
3 sets10 reps45s restHip Raise Bridge
3 sets12 reps45s restSide Plank
2 sets30 reps30s rest
Day 3 — Push/Pull/Core
Beginner
Balanced upper-body push/pull with core finishers. Rest ~45s between exercises. Complete 2–3 rounds.
Supported Squat
3 sets12 reps45s restPush-up
3 sets8 reps45s restBodyweight Row in Doorway
3 sets8 reps45s restForward Lunge
3 sets10 reps45s restBird Dog
3 sets10 reps45s restDead Bug
2 sets10 reps45s rest
