6 weeks · no-equipment
No-equipment 6 weeks fat loss workout plan
A free plan built to keep heart rate in a repeatable working band so sessions stay short and sustainable. Three sessions a week for 6 weeks, with every set and rep written out.
- Goal
- fat loss
- Equipment
- no-equipment
- Length
- 6 weeks
- Frequency
- 3 / week
The weekly template
Session 1
Intervals — 8–12 rounds of 40 s work / 20 s easy
Session 2
Full-body circuit — 4 rounds of 5 movements, 45 s each
Session 3
Steady effort — 25–30 min at a pace you could hold a conversation through
Load comes from leverage, tempo and single-leg work rather than weight, so this runs anywhere.
How the 6 weeks block progresses
- ›Weeks 1–2 — technique block, fixed loads, full rest between sets
- ›Weeks 3–4 — volume block, one extra set and slightly heavier work
- ›Week 5 — intensity block, heaviest sets of the plan at lower volume
- ›Week 6 — deload and retest so the next block starts from real numbers
Add one round per week, then hold the rounds and cut rest by five seconds. Track rounds completed and average heart rate at the same effort so the next block starts from real numbers.
Kit and substitutions
- None
- A mat or towel
- A wall and a sturdy chair
If a movement is too easy, slow the lowering phase to four seconds before adding reps.
Full written version of this plan
Home Workout Plan With No Equipment is the hand-written, week-by-week version of this template — same structure, every session spelled out.
Questions about this plan
Is this no-equipment fat loss plan suitable for beginners?
Yes. Week 1 runs at roughly 60% effort so you can learn each movement, and every session lists exact sets and reps. If a movement is too easy, slow the lowering phase to four seconds before adding reps.
What equipment do I need?
None, A mat or towel, A wall and a sturdy chair. Load comes from leverage, tempo and single-leg work rather than weight, so this runs anywhere.
How long is each session?
Between 30 and 55 minutes including the warm-up, three days a week for 6 weeks.
How do I know it is working?
Track rounds completed and average heart rate at the same effort. add one round per week, then hold the rounds and cut rest by five seconds.