Weight Loss Workout Plan
Burn fat through a combination of exercise and caloric deficit. This complete workout includes exercises, sets, reps, rest, a weekly schedule, and an 8-week progression plan.
Frequency: 4-5 days/week | Duration: 20-30 minutes
Warm-Up
5 minutes of jumping jacks or light jogging in place
Circuit 1 - HIIT Burn
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpees | 3 | 15 | 30 sec |
| Mountain Climbers | 3 | 15 | 30 sec |
Burpees tip: Land softly on the balls of your feet when jumping
Mountain Climbers tip: Keep your hips level, don't let them bounce up and down
Circuit 2 - Strength & Cardio
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Jumping Jacks | 3 | 12 | 30 sec |
| Squats AI Tracked | 3 | 20 | 30 sec |
Jumping Jacks tip: Land softly on the balls of your feet
Squats tip: Keep knees tracking over your toes throughout the movement
Cool-Down
5 minutes of stretching focusing on quads, hamstrings, and shoulders
Weekly Schedule
| Day | Focus | Duration |
|---|---|---|
| Monday | Full Body HIIT (this workout) | 20-30 minutes |
| Tuesday | Active Recovery - 30 min walk | 30 min |
| Wednesday | Full Body HIIT (this workout) | 20-30 minutes |
| Thursday | Active Recovery - yoga or stretching | 20 min |
| Friday | Full Body HIIT (this workout) | 20-30 minutes |
| Saturday | Outdoor activity | 45 min |
| Sunday | Rest | - |
8-Week Progression Plan
Progressive overload is key to results. Follow this plan:
- Weeks 1-2: 2 sets, 45s rest
- Weeks 3-4: 3 sets, 30s rest
- Weeks 5-6: Add 2-3 reps or reduce rest to 20s
- Weeks 7-8: Add a 4th circuit or 4 sets
Frequently Asked Questions
How long is this weight loss workout?
About 20-30 minutes including warm-up and cool-down. Designed for 4-5 days/week.
Can beginners do this?
Yes! Start with fewer sets (2 instead of 3-4), longer rest, and easier variations (knee push-ups, assisted squats).
What equipment do I need?
Most exercises are bodyweight-only. Just floor space and optionally a yoga mat.
Can Fitnit track this?
Yes! Fitnit's AI counts reps and analyzes form automatically via your phone camera.
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