🔥 Beginner Fat-Loss & Leaning Out Program (3 Days/Week)

Goal: Burn fat, build lean muscle, and improve overall fitness

Schedule Example:

• Monday – Full Body Strength + Conditioning
• Wednesday – Cardio + Core
• Friday – Full Body Strength + HIIT

💪 Day 1 – Full Body Strength + Conditioning

1. Bodyweight Squats – 3 sets of 15 reps
2. Push-ups (or incline) – 3 sets of 10–12 reps
3. Bent-over Dumbbell Rows – 3 sets of 10–12 reps
4. Glute Bridges – 3 sets of 15 reps
5. Mountain Climbers – 3 rounds of 30 seconds
6. Jump Rope or Fast Marching in Place – 3 rounds of 1 min

🫀 Day 2 – Cardio + Core Focus

Cardio Circuit (Repeat x3 rounds):

• Jumping Jacks – 1 min
• Bodyweight Lunges – 12 each leg
• High Knees – 30 sec
• Shadow Boxing or Light Dumbbell Punches – 1 min
• Walk or light jog – 5 mins active recovery between rounds

Core Finisher:

1. Plank Hold – 30–45 sec
2. Leg Raises – 12 reps
3. Russian Twists – 20 total
4. Dead Bug or Bird Dog – 10 reps per side
   (Repeat 2 rounds)

💪 Day 3 – Strength + HIIT

1. Goblet Squats (or Dumbbell) – 3 sets of 12
2. Overhead Dumbbell Press – 3 sets of 10 reps
3. Step-ups (onto a box or bench) – 3 sets of 10 per leg
4. Dumbbell Deadlifts – 3 sets of 12
5. HIIT Finisher:
• 20 sec work / 40 sec rest x 4 rounds each:
• Burpees
• Jump Squats
• Skaters
• Plank Jacks

🥗 Nutrition Tips for Getting Leaner:

• Caloric Deficit: Eat slightly fewer calories than you burn
• Protein Focus: Helps preserve muscle (aim for ~1.6–2g/kg body weight)
• Limit ultra-processed foods, increase whole foods and hydration
• Don’t skip meals—just eat smarter, not less

💤 Recovery Tips:

• Sleep 7–9 hours for recovery and hormonal balance
• Take 1–2 rest days per week (walk or stretch on these days)
• Track your progress weekly—not daily—for better motivation