Scan to open on your phonegymvim.app/plans/fat-loss-machine-circuit

3-day fat loss workout plan Fat Loss Machine Circuit

Three full body machine sessions with short rests and a steady cardio finish. Keep the load honest: fat loss still needs a training stimulus.

Level: Beginner
Days a week: 3
Per session: 48–53 min
Goal: Fat loss
Equipment: Machine, Cable Machine

Start in GymVim Start in GymVim

Free, no ads. On the App Store and Google Play.

Workout schedule

3 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 · ~50 min Full Body A

5 exercises · 13 sets · ~50 min

Superset A · 3 rounds · back to back
1. Machine Leg Press Glutes · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
2. Machine Chest Press Chest · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
Superset B · 3 rounds · back to back
1. Machine Seated Cable Row Lats · Cable Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
2. Machine Crunch Abs · Machine 3 sets of 20 reps · 0:45 rest 0:45 rest
Treadmill Run Calves · Machine 1 sets of 15m

Day 2 · ~48 min Full Body B

5 exercises · 13 sets · ~48 min

Superset A · 3 rounds · back to back
1. Machine Hack Squat Quads · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
2. Machine Pulldown Lats · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
Superset B · 3 rounds · back to back
1. Machine Plate Loaded Front Military Press Front Delts · Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
2. Seated Leg Curl Hamstrings · Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
Indoor Cycling (Spin Bike) Quads · Machine 1 sets of 15m

Day 3 · ~53 min Full Body C

5 exercises · 13 sets · ~53 min

Superset A · 3 rounds · back to back
1. Machine Neutral Row Lats · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
2. Machine Pec Fly Chest · Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
Superset B · 3 rounds · back to back
1. Machine Leg Extension Quads · Machine 3 sets of 20 reps · 0:45 rest 0:45 rest
2. Kneeling Cable Crunch Abs · Cable Machine 3 sets of 20 reps · 0:45 rest 0:45 rest
Elliptical Glutes · Machine 1 sets of 15m

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You'll need the equipment listed above.

Not the right fit?

Training at home: Home Fat Loss Starter, beginner, 3 days a week, no equipment.

What to expect

Each week is 39 working sets across 15 exercises, about 2 h 30 min in total.

Sets run from 12 to 20 reps, with 0:45 to 1:00 of rest between them.

Main muscles: Glutes, Quads, Chest, Lats, Abs, Calves, Front Delts, 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.
Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Metabolic Resistance Training, the same goal at intermediate level, 4 days a week.