Saved plan
5-day plan, 20-minute sessions
A free 4-week 5-day fat loss plan built to hold muscle while you lean out. 5 sessions a week, 20-minute workouts, 11 exercises using bodyweight only.
Goal
Days
Time
Kit
Lower Strength
20 min
- Tempo Bodyweight Squat3 × 10-12
- Single-Leg RDL3 × 10-12
- Rear-Foot Elevated Split Squat3 × 10-12
- Dead Bug3 × 10-12
Upper Strength
20 min
- Push-Up3 × 10-12
- Pull-Up / Assisted Pull-Up3 × 10-12
- Incline Push-Up3 × 10-12
- Band Row3 × 10-12
Speed & Power
20 min
- Box Jump3 × 10-12
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 10-12
- Single-Leg RDL3 × 10-12
Full Body
20 min
- Tempo Bodyweight Squat3 × 10-12
- Push-Up3 × 10-12
- Single-Leg RDL3 × 10-12
- Pull-Up / Assisted Pull-Up3 × 10-12
Conditioning
20 min
- Bike / Rower Intervals3 × 3 x 30s
- Tempo Bodyweight Squat3 × 10-12
- Rear-Foot Elevated Split Squat3 × 10-12
- Push-Up3 × 10-12
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