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Home Fat Loss Program

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6 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
    Jun 18, 2025 08:58

Summary

Transform your fitness journey with this 4-week Home Fat Loss Program, designed for those ready to shed pounds and build strength without stepping foot in a gym. Comprising three effective workouts each week, you'll engage in a mix of cardio and bodyweight exercises, including jump rope, assisted squats, and elevated push-ups, all tailored to maximize fat loss and enhance endurance. This program requires minimal equipment and is perfect for all fitness levels, ensuring you can achieve your goals right from the comfort of your home. Get ready to ignite your metabolism and sculpt your body!
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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
-