Discover workout routines designed to complement your weight loss journey and boost your overall fitness. Whether you prefer strength training, cardio, or flexibility workouts, our routines are adaptable to your schedule and skill level.
Follow step-by-step guidance, track your progress, and stay motivated with a variety of exercises that help build strength, endurance, and confidence.
Upper Body Days:
Lower Body Days:
Push Day: Bench Press, Overhead Press, Triceps work, Push-ups
Pull Day: Deadlifts, Rows, Biceps curls, Pull-ups
Legs Day: Squats, Lunges, Leg Curls, Calf Raises
3 days per week (e.g., Monday, Wednesday, Friday)
Rest or light activity on off days
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bodyweight Squats | 3 | 10-12 | Keep chest up, knees track toes |
| Knee Push-ups | 3 | 8-10 | Modify on knees if needed |
| Bent-over Rows (with light weights or water bottles) | 3 | 10-12 | Focus on squeezing shoulder blades |
| Glute Bridges | 3 | 12-15 | Squeeze glutes at top |
| Plank | 3 | 20-30 seconds | Keep body straight |
| Walking Lunges | 2 | 10 per leg | Controlled movement |
Ideal for beginners looking to build overall strength and endurance using mostly bodyweight and light weights.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bodyweight Squats | 3 | 10-15 | Keep chest up, knees aligned |
| Knee or Regular Push-ups | 3 | 8-12 | Modify on knees if needed |
| Bent-over Rows (using dumbbells or water bottles) | 3 | 10-12 | Focus on squeezing shoulder blades |
| Glute Bridges | 3 | 12-15 | Squeeze glutes at top |
| Plank | 3 | 20-30 sec | Maintain straight body line |
| Walking Lunges | 2 | 10 per leg | Controlled movement |
A simple, equipment-free routine designed to build strength, improve mobility, and boost fitness — perfect for beginners working out at home.
Perform 3 times per week (e.g., Monday, Wednesday, Friday)
Each session takes about 30-40 minutes
| Exercise | Sets | Reps / Duration | Tips |
|---|---|---|---|
| Air Squats | 3 | 12-15 | Keep chest up, knees track toes |
| Wall Push-ups | 3 | 10-12 | Modify incline to build strength gradually |
| Glute Bridges | 3 | 15 | Squeeze glutes at the top |
| Bird Dog | 3 | 10 per side | Keep spine neutral |
| Standing Calf Raises | 3 | 15 | Pause briefly at the top |
| Plank (knees/full) | 3 | 20-30 seconds | Maintain a straight body line |
3 days per week (e.g., Monday, Wednesday, Friday)
Rest or light activity on other days
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Goblet Squats (with dumbbell or kettlebell) | 3 | 8-12 | Keep chest up, sit back into hips |
| Dumbbell Chest Press (or push-ups) | 3 | 8-12 | Maintain controlled movement |
| Dumbbell Rows (or bent-over rows) | 3 | 8-12 per arm | Squeeze shoulder blades |
| Overhead Dumbbell Press | 3 | 8-12 | Avoid arching lower back |
| Glute Bridges | 3 | 12-15 | Squeeze glutes at top |
| Plank | 3 | 20-30 seconds | Keep body straight |
3-5 times per week
Adjust intensity based on fitness level
Upper Body Days:
Lower Body Days:
Focus on progressive overload with compound lifts and moderate accessory work to build muscle and strength.
Incorporate daily movement like walking, stretching, and taking breaks from sitting to support overall fitness.
Focus on progressive overload with compound lifts and moderate accessory work to build muscle and strength.
Focus on muscle isolation and volume with targeted training for each muscle group.
Train maximal strength with heavy compound lifts: squat, bench press, and deadlift.
High-intensity interval training combined with endurance sessions for peak fitness.
Learn and perfect Olympic lifts like the clean & jerk and snatch for explosive power.
This routine focuses on developing maximal strength in the three main lifts: squat, bench press, and deadlift.
Prioritize proper technique, progressive overload, and adequate recovery for optimal strength gains.
This program combines high-intensity interval training with endurance workouts to maximize cardiovascular fitness and stamina.
Balance intensity with proper recovery, and progressively increase interval durations or rounds for continued gains.
Learn and master the Olympic lifts — the clean & jerk and the snatch — to develop explosive power, coordination, and strength.
Prioritize technique and gradual progression to avoid injury and maximize performance.
Workouts designed to increase muscle size and strength through progressive overload and volume training.
High-calorie burn workouts combining cardio, strength, and HIIT for effective fat reduction.
Training plans focused on improving cardiovascular capacity and muscular endurance.
Routines emphasizing stretching, yoga, and dynamic movements to enhance range of motion and reduce injury risk.
This program is designed to increase muscle size through progressive overload, higher volume, and controlled tempo.
Consistency, nutrition, and adequate recovery are key to maximizing hypertrophy gains.
This program focuses on burning calories, increasing metabolism, and preserving muscle mass through a mix of cardio, strength training, and nutrition.
Prioritize consistency, monitor progress, and adjust calorie intake and training intensity as needed.
This program enhances cardiovascular fitness and muscular endurance through sustained and varied training sessions.
Gradually increase duration and intensity while ensuring adequate recovery to avoid burnout.
Improve your range of motion, reduce injury risk, and enhance overall movement quality with targeted flexibility and mobility exercises.
Consistent practice leads to improved movement efficiency, better posture, and enhanced athletic performance.
Build muscle, increase strength, and improve bone density with resistance exercises using weights or bodyweight.
Boost cardiovascular health and endurance through running, cycling, swimming, or HIIT.
Train anywhere using your own body weight with exercises like push-ups, squats, and planks.
Improve everyday movements and coordination with multi-joint, dynamic exercises.
Enhance flexibility, core strength, and mind-body connection through controlled movements and breathing.
Strength training focuses on building muscle strength and endurance through resistance exercises using free weights, machines, or bodyweight.
Always warm up properly, focus on technique, and allow adequate recovery between sessions.
Cardiovascular workouts improve heart health, increase endurance, and aid in fat loss through sustained or interval-based training.
Choose the type and intensity that best fits your goals and fitness level, and be consistent for best results.
Bodyweight exercises build strength, endurance, and flexibility without the need for any equipment, making them perfect for workouts anywhere.
Progress by increasing reps, adding holds, or incorporating variations as you get stronger.
Functional training improves strength, balance, coordination, and mobility by mimicking everyday movements through multi-joint, dynamic exercises.
Functional training prepares your body for everyday tasks and athletic activities by training movement patterns, not just muscles.
Yoga and Pilates focus on improving flexibility, core strength, balance, and mind-body connection through controlled breathing and precise movements.
Regular practice supports physical and mental well-being, making Yoga and Pilates excellent complements to other training styles.
Equipment-based workouts use various tools like dumbbells, barbells, kettlebells, and resistance bands to build strength, power, and muscular endurance.
Incorporating different equipment can enhance your workout experience and target muscles more effectively.
Dumbbell workouts are versatile and effective for building strength, muscle, and improving muscular balance.
Focus on controlled movements and proper form. Gradually increase weight or reps to keep progressing.
Kettlebell training combines strength, cardio, and functional movements to improve power, endurance, and coordination.
Incorporate kettlebell routines to enhance strength, cardiovascular fitness, and functional movement.
Resistance bands are versatile tools to build strength, improve mobility, and add variety to your workouts without heavy equipment.
Resistance bands provide scalable resistance and are great for all fitness levels, from beginners to advanced athletes.
Bodyweight workouts are perfect for building strength, endurance, and mobility anytime, anywhere — no equipment needed.
Perfect for all fitness levels — increase reps or sets as you get stronger.