đ„ 6-Day Fat Burning Full-Body Workout Plan (Minimal Cardio Focus)
- J Prince
- Mar 3
- 2 min read
Goal: Lose 8 lbs per month & Transform Your Body
Key Elements of This Plan
â Light Cardio (to keep heart rate up without overexertion)
â Bodyweight & Dumbbell Workouts (for strength & muscle tone)
â HIIT-Style Workouts (short bursts to maximize calorie burn)
â Full-Body Focus (building endurance, strength, and fat loss)
đ Weekly Workout Schedule & Tracking Chart
Day | Workout Type | Workout Details | â Complete? |
Monday | Bodyweight Strength & Core | đč 3 Rounds:Â 15 Push-ups, 20 Air Squats, 15 Glute Bridges, 30-sec Side Plank (each side) đč Finisher:Â 1-min Wall Sit + 30-sec Burpees | â |
Tuesday | HIIT & Dumbbells | đ„ 4 Rounds (40 sec work, 20 sec rest):Â Dumbbell Shoulder Press, Squat-to-Press, Jump Squats, Bent-over Rows, Russian Twists | â |
Wednesday | Light Cardio + Full Body Strength | đ¶ââïž Light Cardio: 20-min brisk walk OR 10-min incline treadmill đč 3 Rounds: 12 Dumbbell Deadlifts, 15 Reverse Lunges, 20 Leg Raises, 30-sec Plank | â |
Thursday | HIIT-Style Bodyweight Workout | đ„ 4 Rounds (30 sec work, 10 sec rest):Â Jump Lunges, Push-ups, Squat Pulses, Mountain Climbers, Bicycle Crunches | â |
Friday | Dumbbell Circuit & Core | đč 3 Rounds:Â 15 Dumbbell Goblet Squats, 12 Dumbbell Bicep Curls, 20 Dumbbell Step-ups, 20-sec Hanging Knee Raises đč Finisher:Â 30-sec Plank-to-Pushup + 20 Dumbbell Russian Twists | â |
Saturday | Full-Body Burnout & Endurance | đ„ 5 Rounds:Â Jump Rope (1 min), Bodyweight Squats (20 reps), Dumbbell Thrusters (12 reps), Plank Shoulder Taps (30 sec), Dumbbell Deadlifts (12 reps) | â |
Sunday | â Rest / Active Recovery | Yoga, Walking, or Light Stretching | â |
đ Tracking & Progression Strategy
đïžââïž Every 2 Weeks:
Increase reps by 2-3Â per exercise
Add slightly heavier dumbbells if comfortable
Reduce rest time for HIIT workouts
âïž Weigh-in: Every 2 weeks to track fat loss progress
đ Log Your Strength Gains: Note dumbbell weight increases & improved endurance
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