🔥 Weekly Gym Weight Loss Workout Plan (Fat Burn + Strength)

Goal: Fat Loss + Muscle Retention
Warm-Up (Daily):

• 5 min treadmill/brisk walk

• 20 jumping jacks

• 10 bodyweight squats

• 10 arm circles (front/back)

🟩 Monday – Full Body Fat Burn

• Treadmill Walk/Run – 15 mins

• Bodyweight Squats – 3 x 15

• Dumbbell Shoulder Press – 3 x 12

• Plank – 3 x 30 sec

• Crunches – 3 x 20

🟨 Tuesday – Upper Body Focus

• Lat Pulldown – 3 x 12

• Dumbbell Bench Press – 3 x 12

• Dumbbell Bicep Curl – 3 x 15

• Triceps Pushdown – 3 x 12

• Mountain Climbers – 3 x 30 sec

🟧 Wednesday – Lower Body & Core

• Leg Press – 3 x 15

• Dumbbell Lunges – 3 x 10 per leg

• Calf Raises – 3 x 20

• Russian Twists – 3 x 20

• Plank to Push-up – 3 x 10

🟥 Thursday – Cardio & HIIT

• Treadmill Intervals (1 min run, 1 min walk) – 20 mins

• Burpees – 3 x 10

• Kettlebell Swings – 3 x 15

• High Knees – 3 x 30 sec

• Jump Rope – 3 x 1 min

🟦 Friday – Strength + Core

• Deadlifts – 3 x 10

• Dumbbell Rows – 3 x 12

• Push-Ups – 3 x 15

• Bicycle Crunch – 3 x 25

• Side Plank – 3 x 30 sec each side

🟪 Saturday – Functional Training

• Battle Ropes – 3 x 30 sec

• Box Jumps – 3 x 10

• TRX Rows or Pull-Ups – 3 x 10

• Slam Ball – 3 x 15

• Sit-ups – 3 x 20

🟥 Sunday – Active Rest

• Brisk Walk – 30 mins

• Stretching or Yoga – 20 mins

🥗 Diet Tip:

• Stay in calorie deficit

• 2–3 litres water daily

• Avoid sugar, refined carbs

• Eat high-protein meals