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Home Fat Loss Program

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5 athletes joined

Program Description

This beginner level program is made to shed fat for those with slower metabolisms and those who either don’t feel comfortable in a gym or just prefer at home workouts. This program uses body weight focused exercises with light dumbbells to shed fat and increase cardiovascular capacity.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 25, 2025 05:43
  • Last Edited
    May 07, 2025 08:00
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
1 mins
RPE 6
2
Assisted Squats
2
8-12 reps
-
3
Elevated Push Ups
1
1
8-12 reps
8-12 reps
-
-
4
Elevated Planks
2
1 mins
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 6
2
Assisted Squats
3
8-12 reps
-
3
Elevated Push Ups
1
2
8-12 reps
8-12 reps
-
-
4
Elevated Planks
3
1 mins
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
1 mins
RPE 7
2
Assisted Squats
2
6-10 reps
-
3
Elevated Push Ups
1
1
6-10 reps
6-10 reps
-
-
4
Elevated Planks
2
45 secs
-
5
Overhead Press (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 7
2
Assisted Squats
3
6-10 reps
-
3
Elevated Push Ups
1
2
6-10 reps
6-10 reps
-
-
4
Elevated Planks
3
45 secs
-
5
Overhead Press (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Running In Place
2
1.5 mins
-
2
Dumbell Squat Raises
2
12-15 reps
-
3
Assisted Mountain Climbers
2
1 mins
-
4
Skull Crusher (Bodyweight)
1
6-10 reps
-
5
Close Grip Elevated Pushups
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Running In Place
3
1.5 mins
-
2
Dumbell Squat Raises
3
12-15 reps
-
3
Assisted Mountain Climbers
3
1 mins
-
4
Skull Crusher (Bodyweight)
2
6-10 reps
-
5
Close Grip Elevated Pushups
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Running In Place
2
1.5 mins
-
2
Dumbell Squat Raises
2
12-15 reps
-
3
Assisted Mountain Climbers
2
1 mins
-
4
Close Grip Elevated Pushups
1
8-12 reps
-
5
Skull Crusher (Bodyweight)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Running In Place
3
1.5 mins
-
2
Dumbell Squat Raises
3
12-15 reps
-
3
Assisted Mountain Climbers
3
1 mins
-
4
Close Grip Elevated Pushups
2
8-12 reps
-
5
Skull Crusher (Bodyweight)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Running In Place Toe Tap Air Touch
2
1.5 mins
RPE 6
2
Couch Touches
2
10-12 reps
-
3
Wide Assisted Push-Ups
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
5
Side Knees To Elbows
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Running In Place Toe Tap Air Touch
3
1.5 mins
RPE 6
2
Couch Touches
3
10-12 reps
-
3
Wide Assisted Push-Ups
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5
Side Knees To Elbows
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Running In Place Toe Tap Air Touch
2
1.5 mins
RPE 6
2
Couch Touches
2
10-12 reps
-
3
Wide Assisted Push-Ups
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
5
Side Knees To Elbows
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Running In Place Toe Tap Air Touch
3
1.5 mins
RPE 6
2
Couch Touches
3
10-12 reps
-
3
Wide Assisted Push-Ups
3
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5
Side Knees To Elbows
3
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Jump Rope
2 Sets
1 mins
@6
2
Assisted Squats
2 Sets
8-12 Reps
-
3
Elevated Push Ups
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Elevated Planks
2 Sets
1 mins
-
5
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
Day 3
1
Running In Place Toe Tap Air Touch
2 Sets
1.5 mins
@6
2
Couch Touches
2 Sets
10-12 Reps
-
3
Wide Assisted Push-Ups
2 Sets
8-12 Reps
-
4
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Side Knees To Elbows
2 Sets
1 mins
-
Day 2
1
Running In Place
2 Sets
1.5 mins
-
2
Dumbell Squat Raises
2 Sets
12-15 Reps
-
3
Assisted Mountain Climbers
2 Sets
1 mins
-
4
Skull Crusher (Bodyweight)
1 Set
6-10 Reps
-
5
Close Grip Elevated Pushups
1 Set
8-12 Reps
-