Bodyweight Conditioning

Four-week beginner fat loss program built entirely on bodyweight movements — no equipment needed. Five training days per week (Mon-Fri), 25-35 minute sessions. Each day combines a strength circuit (push-ups, lunges, planks, glute bridges) with a conditioning circuit (burpees, box jumps onto a step, wall ball alternatives done with no ball).

Progression is in volume and density: weeks 1-2 build the work capacity baseline, weeks 3-4 increase round counts and reduce rest. Best for travelers, hotel-room training, beginners building a base before stepping into a gym, or anyone wanting an effective fat-loss block with zero equipment investment. Pair with a moderate caloric deficit and 8000+ daily steps.