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5-day home fat loss workout plan Advanced Home Fat Loss

Five hard bodyweight sessions with minimal rest, for people who already train and want a faster pace. The two easy days are part of the plan.

Level: Advanced
Days a week: 5
Per session: 63–68 min
Goal: Fat loss
Equipment: None, bodyweight only

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Workout schedule

5 days a week · 15 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~63 min Gauntlet A

4 exercises · 22 sets · ~63 min

Superset A · 6 rounds · back to back
1. Burpee Abs · Bodyweight 6 sets of 15 reps · 0:30 rest 0:30 rest
2. Jump Squats Glutes · Bodyweight 6 sets of 20 reps · 0:30 rest 0:30 rest
Push Up Chest · Bodyweight 5 sets of 20 reps · 0:30 rest 0:30 rest
V-Up Abs · Bodyweight 5 sets of 20 reps · 0:30 rest 0:30 rest

Day 2 · ~68 min Gauntlet B

4 exercises · 19 sets · ~68 min

Superset A · back to back
1. Mountain Climber Abs · Bodyweight 5 sets of 40 reps · 0:25 rest 0:25 rest
2. Bodyweight Alternating Lateral Lunge Glutes · Bodyweight 4 sets of 20 reps · 0:30 rest 0:30 rest
Diamond Push Ups Triceps · Bodyweight 5 sets of 15 reps · 0:30 rest 0:30 rest
Dead Bug Abs · Bodyweight 5 sets of 30 reps · 0:25 rest 0:25 rest

Day 3 · ~66 min Gauntlet C

4 exercises · 19 sets · ~66 min

Superset A · 5 rounds · back to back
1. Walking Lunge Glutes · Bodyweight 5 sets of 40m · 0:30 rest 0:30 rest
2. Bodyweight Squat Glutes · Bodyweight 5 sets of 30 reps · 0:30 rest 0:30 rest
Single Legged Romanian Deadlifts Glutes · Bodyweight 4 sets of 15 reps · 0:30 rest 0:30 rest
V-Up Abs · Bodyweight 5 sets of 40 reps · 0:25 rest 0:25 rest

Day 4 · ~67 min Gauntlet D

4 exercises · 16 sets · ~67 min

Superset A · 4 rounds · back to back
1. Bodyweight Squat Glutes · Bodyweight 4 sets of 30 reps · 0:30 rest 0:30 rest
2. Mountain Climber Abs · Bodyweight 4 sets of 20 reps · 0:30 rest 0:30 rest
Bodyweight Russian Twist Abs · Bodyweight 4 sets of 40 reps · 0:25 rest 0:25 rest
Front Plank on Elbows Abs · Bodyweight 4 sets of 1m · 0:30 rest 0:30 rest

Day 5 · ~64 min Gauntlet E

4 exercises · 23 sets · ~64 min

Burpee Abs · Bodyweight 8 sets of 12 reps · 0:25 rest 0:25 rest
Bodyweight Reverse Lunge Glutes · Bodyweight 5 sets of 20 reps · 0:30 rest 0:30 rest
Jump Squats Glutes · Bodyweight 5 sets of 35 reps · 0:25 rest 0:25 rest
Hand Plank Abs · Bodyweight 5 sets of 1m · 0:30 rest 0:30 rest

About this plan

Who it's for

For people with years of training behind them. You need no equipment.

Not the right fit?

Want something less demanding: Bodyweight Fat Loss Circuits, intermediate, 4 days a week.
Training in a gym: Fat Loss Density Circuits, advanced, 5 days a week, with equipment.

What to expect

Each week is 99 working sets across 15 exercises, about 5 h 30 min in total.

Sets run from 12 to 40 reps, with 0:25 to 0:30 of rest between them.

Main muscles: Abs, Chest, Glutes, Quads, Triceps, Hamstrings.

How to progress

For fat loss, the training keeps you active and holding on to muscle, while how much weight you lose depends mostly on what you eat, which this plan doesn't cover.

Add a little. Once a circuit or a set feels routine, add a rep, a round or a little weight. Change one thing at a time.
Keep turning up. Judge the plan by whether you keep turning up, not by a single week on the scale.
Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.