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4-day home fat loss workout plan Bodyweight Fat Loss Circuits

Four rounds based sessions a week, continuous work with thirty second rests and a burpee finisher. Progress by adding a round, never by rushing form.

Level: Intermediate
Days a week: 4
Per session: 31–56 min
Goal: Fat loss
Equipment: None, bodyweight only

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Workout schedule

4 days a week · 13 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 · ~45 min Lower Burn

4 exercises · 15 sets · ~45 min

Superset A · 4 rounds · back to back
1. Jump Squats Glutes · Bodyweight 4 sets of 15 reps · 0:30 rest 0:30 rest
2. Bodyweight Alternating Reverse Lunges Glutes · Bodyweight 4 sets of 20 reps · 0:30 rest 0:30 rest
Bodyweight Squat Glutes · Bodyweight 4 sets of 25 reps · 0:30 rest 0:30 rest
Front Plank on Elbows Abs · Bodyweight 3 sets of 1m · 0:30 rest 0:30 rest

Day 2 · ~31 min Upper Burn

4 exercises · 16 sets · ~31 min

Superset A · 4 rounds · back to back
1. Push Up Chest · Bodyweight 4 sets of 15 reps · 0:30 rest 0:30 rest
2. Mountain Climber Abs · Bodyweight 4 sets of 16 reps · 0:30 rest 0:30 rest
Superset B · 4 rounds · back to back
1. Diamond Push Ups Triceps · Bodyweight 4 sets of 10 reps · 0:35 rest 0:35 rest
2. Hand Plank Abs · Bodyweight 4 sets of 45s · 0:35 rest 0:35 rest

Day 3 · ~53 min Core Burn

4 exercises · 16 sets · ~53 min

Superset A · 4 rounds · back to back
1. Dead Bug Abs · Bodyweight 4 sets of 30 reps · 0:30 rest 0:30 rest
2. V-Up Abs · Bodyweight 4 sets of 15 reps · 0:30 rest 0:30 rest
Bodyweight Russian Twist Abs · Bodyweight 4 sets of 30 reps · 0:30 rest 0:30 rest
Front Plank on Elbows Abs · Bodyweight 4 sets of 40s · 0:30 rest 0:30 rest

Day 4 · ~56 min Full Body Burn

4 exercises · 17 sets · ~56 min

Superset A · 5 rounds · back to back
1. Burpee Abs · Bodyweight 5 sets of 12 reps · 0:30 rest 0:30 rest
2. Mountain Climber Abs · Bodyweight 5 sets of 30 reps · 0:30 rest 0:30 rest
Bodyweight Squat Glutes · Bodyweight 4 sets of 25 reps · 0:30 rest 0:30 rest
Elbow Side Plank Abs · Bodyweight 3 sets of 45s · 0:30 rest 0:30 rest

About this plan

Who it's for

For people who have trained regularly for a while. You need no equipment.

Not the right fit?

New to training: Home Fat Loss Starter, beginner, 3 days a week.
Training in a gym: Metabolic Resistance Training, intermediate, 4 days a week, with equipment.

What to expect

Each week is 64 working sets across 13 exercises, about 3 h 5 min in total.

Sets run from 10 to 30 reps, with 0:30 to 0:35 of rest between them.

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

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.
Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.

When it gets easy: Advanced Home Fat Loss, the same goal at advanced level, 5 days a week.