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3-Day Bodyweight Home Fat Loss Plan for Beginners

A week for a beginner at home with no equipment who wants to lose fat: 3 workouts of 30 minutes (Mon full body, Wed full body, Fri HIIT).

Goal
Fat loss
Days per week
3 days
Minutes per workout
30 minutes
Split
Full body and cardio
Level
Beginner
Where
Home and outdoors

Monday — full body

≈ 32 min
Warm-up 4 exercises
  1. 90/90 Hip Switches

    2 × 15 s rest 15 s

  2. Seated Pelvic Tilt (Anterior / Posterior)

    2 × 15 s rest 15 s

  3. Arm Circles

    2 × 15 s rest 15 s

  4. Half-Kneeling Hip Flexor Rock

    2 × 15 s rest 15 s

Main work

  1. Sissy Squat

    4 × 8 rest 90 s RPE 7

  2. Push-Up Wide

    4 × 10 rest 75 s RPE 7

  3. Backpack Row

    3 × 10 rest 75 s RPE 7

Cool-down 4 exercises
  1. Kneeling Hip-Flexor Stretch

    2 × 15 s rest 15 s

  2. Seated Wrist Flexor Stretch

    2 × 15 s rest 15 s

  3. Overhead Lat Stretch

    2 × 15 s rest 15 s

  4. Cross-Body Shoulder Stretch

    2 × 15 s rest 15 s

Wednesday — full body

≈ 32 min
Warm-up 4 exercises
  1. Seated Pelvic Tilt (Anterior / Posterior)

    2 × 15 s rest 15 s

  2. 90/90 Hip Switches

    2 × 15 s rest 15 s

  3. Arm Circles

    2 × 15 s rest 15 s

  4. Standing Wall Shoulder Opening Stretch

    2 × 15 s rest 15 s

Main work

  1. Bodyweight Deadlift

    4 × 8 rest 90 s RPE 7

  2. Pike Push-Up

    4 × 10 rest 75 s RPE 7

  3. Towel Doorframe Row

    3 × 10 rest 75 s RPE 7

Cool-down 4 exercises
  1. Doorway Chest Stretch

    2 × 15 s rest 15 s

  2. Overhead Triceps Stretch

    2 × 15 s rest 15 s

  3. Kneeling Hip-Flexor Stretch

    2 × 15 s rest 15 s

  4. Half-Kneeling Hip Flexor Rock

    2 × 15 s rest 15 s

Friday — HIIT

≈ 30 min
Warm-up 4 exercises
  1. Seated Thoracic Extension (Chest Opener)

    2 × 15 s rest 15 s

  2. Cat–Cow Mobility

    2 × 15 s rest 15 s

  3. Front-to-Back Leg Swings

    2 × 15 s rest 15 s

  4. Romanian Deadlift Hamstring Sweeps

    2 × 15 s rest 15 s

Cardio

  1. Jumping lunges

    12 × 20 s rest 40 s zone 4

Cardio

  1. Running Cooldown

    7 min zone 2, RPE 4

Cool-down 3 exercises
  1. Doorway Chest Stretch

    2 × 15 s rest 15 s

  2. Standing Quad Stretch

    2 × 15 s rest 15 s

  3. Cobra Abdominal Stretch

    2 × 15 s rest 15 s

RPE is how hard a set feels on a 1–10 scale: at RPE 7 you have about three more reps left.

This is a sample week the Workoutify generator built for this questionnaire. For your own days, time and equipment it will build yours. Built on October 25, 2026

Why it is built this way

  • Every workout trains the whole body: on 2–3 days a week each muscle gets worked more often than with a body-part split.
  • Reps: 6–20, with loads like a muscle-building plan — in a calorie deficit, heavy work is what keeps your muscle. Volume is lower than usual because recovery suffers in a deficit.
  • Rest on the day's main lift is at least 2 min, so the next set goes with the same weight. Accessory exercises get shorter rest.
  • Effort is set on the RPE scale from 1 to 10. RPE 7 means roughly 3 reps left in reserve: you choose the weight by that feel, not by a percentage of your max.
  • For beginners the weeks follow a linear scheme: sets, reps and effort stay the same week to week. Technique and the habit come first.
  • Cardio is always included: a finisher at the end of strength days and, from 3 days a week, a dedicated cardio day. HIIT at most twice a week and never on leg day.

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