No Gym Fat Burner
A four day home plan that burns calories on purpose. Bodyweight strength holds the muscle, bodyweight intervals raise the burn, and a long easy walk keeps it all repeatable.
How this plan changes
- One week adds minutes, the next adds rounds — never both.
- Every fourth week is about 30% easier.
- The second block starts where the first one ended.
Week 1 of 6
Full Body Burn
Muscles worked: Quadriceps, Chest, Upper back, Lats, Glutes, Core
- Squat3 sets × 15
- Push-Up3 sets × 12
- Band Bent Over Row3 sets × 12
- Band Assisted Pull-Up (Version 3)3 sets × 10
- Resistance Band Glute Bridge3 sets × 15
- Front Plank3 sets × 45s
- Burpee6 sets × 40s
HIIT
Muscles worked: Quadriceps
- High Knee Run10 sets × 40s
- Mountain Climber6 sets × 40s
- Briskly Walking1 sets × 10min
Lower + Core
Muscles worked: Quadriceps, Hamstrings, Glutes, Calves
- Dumbbell Split Squat3 sets × 6-8
- Dumbbell Single Leg Deadlift3 sets × 12
- Hip Thrusts3 sets × 15
- Standing Calf Raise (on a Staircase)3 sets × 20
- Jumping Jack8 sets × 40s
Power Walk
Muscles worked: Quadriceps
- Briskly Walking1 sets × 40min
No Gym Fat Burner FAQ
Who is the No Gym Fat Burner program for?
No Gym Fat Burner is written for beginner lifters and runs 4 training days per week. A four day home plan that burns calories on purpose. Bodyweight strength holds the muscle, bodyweight intervals raise the burn, and a long easy walk keeps it all repeatable.
How many days a week is the No Gym Fat Burner?
4 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the No Gym Fat Burner free?
Yes — No Gym Fat Burner is completely free to follow. You can also track your sets and reps against it in the workout logger.
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Free, open and shared for everyone.