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3-day home fat loss workout plan Home Fat Loss Starter

Three home circuits that keep you moving, with short rests and no equipment at all. Add a round before you add speed.

Level: Beginner
Days a week: 3
Per session: 36–44 min
Goal: Fat loss
Equipment: None, bodyweight only

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Workout schedule

3 days a week · 14 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 · ~36 min Full Body A

5 exercises · 15 sets · ~36 min

Superset A · 3 rounds · back to back
1. Bodyweight Squat Glutes · Bodyweight 3 sets of 15 reps · 0:45 rest 0:45 rest
2. Bodyweight Knee Push Ups Chest · Bodyweight 3 sets of 10 reps · 0:45 rest 0:45 rest
Superset B · 3 rounds · back to back
1. Mountain Climber Abs · Bodyweight 3 sets of 20 reps · 0:40 rest 0:40 rest
2. Dead Bug Abs · Bodyweight 3 sets of 15 reps · 0:40 rest 0:40 rest
Hand Plank Abs · Bodyweight 3 sets of 30s · 0:40 rest 0:40 rest

Day 2 · ~36 min Full Body B

5 exercises · 15 sets · ~36 min

Superset A · 3 rounds · back to back
1. Forward Lunge Glutes · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest
2. Push Up Chest · Bodyweight 3 sets of 8 reps · 0:45 rest 0:45 rest
Superset B · 3 rounds · back to back
1. Supermans Abs · Bodyweight 3 sets of 15 reps · 0:40 rest 0:40 rest
2. Bodyweight Russian Twist Abs · Bodyweight 3 sets of 20 reps · 0:40 rest 0:40 rest
Front Plank on Elbows Abs · Bodyweight 3 sets of 40s · 0:40 rest 0:40 rest

Day 3 · ~44 min Full Body C

5 exercises · 15 sets · ~44 min

Superset A · 3 rounds · back to back
1. Bodyweight Squat Glutes · Bodyweight 3 sets of 20 reps · 0:45 rest 0:45 rest
2. Bodyweight Reverse Lunge Glutes · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest
Superset B · 3 rounds · back to back
1. V-Up Abs · Bodyweight 3 sets of 25 reps · 0:40 rest 0:40 rest
2. Jump Squats Glutes · Bodyweight 3 sets of 25 reps · 0:40 rest 0:40 rest
Elbow Side Plank Abs · Bodyweight 3 sets of 25s · 0:40 rest 0:40 rest

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You need no equipment.

Not the right fit?

Training in a gym: Fat Loss Machine Circuit, beginner, 3 days a week, with equipment.

What to expect

Each week is 45 working sets across 14 exercises, about 1 h 55 min in total.

Sets run from 8 to 25 reps, with 0:40 to 0:45 of rest between them.

Main muscles: Glutes, Quads, Chest, Abs.

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: Bodyweight Fat Loss Circuits, the same goal at intermediate level, 4 days a week.