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A straightforward full body plan built to burn calories and help you lose weight. Three short workouts a week, simple moves, and clear form tips. Show up, follow the list, and the results follow you.
Strength + Sweat
The big movers. These lifts use the most muscle at once, so they burn the most calories. Move at a steady pace and keep rest short to keep your heart rate up.
Bodyweight squat
Sit back like you're reaching for a chair. Knees track over your toes, chest tall.
Incline push-up
Hands on a bench or bar. Lower with control, keep your body in one straight line.
Dumbbell Romanian deadlift
Soft knees, push hips back, feel the stretch in your hamstrings. Light weight to start.
Standing dumbbell shoulder press
Press straight up. Don't arch your lower back - squeeze your core to stay steady.
Plank hold
Straight line from head to heels. Stop the set when your hips start to sag.
Do the exercises in order, top to bottom. Finish all sets of one move before going to the next. If a weight feels easy at the end of a set, bump it up a little next time.
The basics
Rest 45 - 90 seconds
Between every set. Catch your breath, but don't go cold. Shorter rest keeps the calorie burn higher.
Warm up first
5 minutes of easy walking, marching, or arm circles. Cold muscles get hurt; warm ones perform.
Add some cardio
On your off days, aim for a 20 - 30 minute walk. Steady movement adds up fast for weight loss.