Fat Loss Starter
3 days · 18 exercises
Fat lossBeginner3× / week
A beginner plan for losing weight: three full-body sessions with simple exercises, higher rep ranges and short rests for a high calorie burn. Each session ends with an easy cardio block. Strength training preserves muscle in a calorie deficit - which matters more than any amount of cardio. Progression through shorter rests and more reps.
Tag A – Ganzkörper + Cardio
Dumbbell Goblet Squat3 × 12-15 · 60s rest
Bodyweight Elevated Push Up3 × 10-12 · 60s rest
Machine Seated Cable Row3 × 12-15 · 60s rest
Band Lateral Raise3 × 15 · 45s rest
Hand Plank3 × 30 Sek · 45s rest
Treadmill2 × 5 Min · 60s rest
Tag B – Ganzkörper + Cardio
Machine Leg Press3 × 12-15 · 60s rest
Machine Chest Press3 × 12-15 · 60s rest
Machine Pulldown3 × 12-15 · 60s rest
Kettlebell Swing3 × 15 · 60s rest
Machine Crunch3 × 15 · 45s rest
Elliptical Trainer2 × 5 Min · 60s rest
Tag C – Ganzkörper + Cardio
Dumbbell Sumo Squat3 × 12-15 · 60s rest
Bodyweight Knee Push Ups3 × 10-12 · 60s rest
Band Row3 × 15 · 45s rest
Forward Lunge3 × 10-12 · 60s rest
Mountain Climber3 × 30 Sek · 45s rest
Exercise Bike2 × 5 Min · 60s rest