🔥 6-Day Fat Burning Full-Body Workout Plan (Minimal Cardio Focus)

Day

Workout Type

Workout Details

✅ Complete?

Monday

Bodyweight Strength & Core

🔹 3 Rounds: 15 Push-ups, 20 Air Squats, 15 Glute Bridges, 30-sec Side Plank (each side) 🔹 Finisher: 1-min Wall Sit + 30-sec Burpees

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Tuesday

HIIT & Dumbbells

🔥 4 Rounds (40 sec work, 20 sec rest): Dumbbell Shoulder Press, Squat-to-Press, Jump Squats, Bent-over Rows, Russian Twists

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Wednesday

Light Cardio + Full Body Strength

🚶‍♂️ Light Cardio: 20-min brisk walk OR 10-min incline treadmill 🔹 3 Rounds: 12 Dumbbell Deadlifts, 15 Reverse Lunges, 20 Leg Raises, 30-sec Plank

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Thursday

HIIT-Style Bodyweight Workout

🔥 4 Rounds (30 sec work, 10 sec rest): Jump Lunges, Push-ups, Squat Pulses, Mountain Climbers, Bicycle Crunches

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Friday

Dumbbell Circuit & Core

🔹 3 Rounds: 15 Dumbbell Goblet Squats, 12 Dumbbell Bicep Curls, 20 Dumbbell Step-ups, 20-sec Hanging Knee Raises 🔹 Finisher: 30-sec Plank-to-Pushup + 20 Dumbbell Russian Twists

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Saturday

Full-Body Burnout & Endurance

🔥 5 Rounds: Jump Rope (1 min), Bodyweight Squats (20 reps), Dumbbell Thrusters (12 reps), Plank Shoulder Taps (30 sec), Dumbbell Deadlifts (12 reps)

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Sunday

❌ Rest / Active Recovery

Yoga, Walking, or Light Stretching

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