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3-Day a Week Fat Loss Program For Those With Limited Time

6 Weeks / 3 Days per Week / Intermediate

0 ratings
3-Day a Week Fat Loss Program For Those With Limited Time

3-Day a Week Fat Loss Program For Those With Limited Time

6 Weeks / 3 Days per Week / Intermediate

0 ratings

3-Day a Week Fat Loss Program For Those With Limited Time

6 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Chin-Up Bar
  • Exercise Mat
  • Kettlebells
  • Smith Machine
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 8 reps, 00:30 rest
3 8 -- 00:30
Glutes / Intermediate
3 sets, 15 reps, 00:30 rest
3 15 -- 00:30
Quads / Intermediate
3 sets, 8 reps, 00:30 rest
3 8 -- 00:30
Glutes / Intermediate
3 sets, 15 reps, 00:30 rest
3 15 -- 00:30
Lats / Beginner
3 sets, 8 reps, 00:30 rest
3 8 -- 00:30
Glutes / Intermediate
3 sets, 15 reps, 00:30 rest
3 15 -- 00:30
Abs / Intermediate
3 sets, 8 reps, 00:30 rest
3 8 00:30
Glutes / Intermediate
3 sets, 15 reps, 00:30 rest
3 15 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

You will perform this workout in a circuit fashion. Make sure to complete each exercise for the prescribed number of reps and then repeat after a short break, going for 3-4 rounds.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This 6-week workout program is perfect for those who want to get in great shape and lose some body fat but are having a tough time fitting in great workouts or those who are traveling. I have designed this workout to get in a ton of reps in a short amount of time while fitting in the fundamental ... more

This 6-week workout program is perfect for those who want to get in great shape and lose some body fat but are having a tough time fitting in great workouts or those who are traveling. I have designed this workout to get in a ton of reps in a short amount of time while fitting in the fundamental exercises that need to be mastered. This program does not require a lot of equipment, making it perfect for the person who workout at home. The kettlebell swing will be used heavily in this program, so please make sure you have mastered this movement.

Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
4 sets, 10 reps, 00:30 rest
4 10 00:30
Glutes / Intermediate
4 sets, 10 reps, 00:30 rest
4 10 -- 00:30
Quads / Beginner
4 sets, 10 reps, 00:30 rest
4 10 00:30
Glutes / Intermediate
4 sets, 10 reps, 00:30 rest
4 10 -- 00:30
Lats / Intermediate
4 sets, 3 reps, 00:30 rest
4 3 00:30
Glutes / Intermediate
4 sets, 10 reps, 00:30 rest
4 10 -- 00:30
Glutes / Intermediate
4 sets, 10 reps, 00:30 rest
4 10 -- 00:30
Glutes / Intermediate
4 sets, 10 reps, 00:30 rest
4 10 -- 00:30
Obliques / Intermediate
4 sets, 00:00:30, 00:30 rest
4 00:00:30 00:30
Glutes / Intermediate
4 sets, 10 reps, 00:30 rest
4 10 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

You will perform this workout in a circuit fashion. Make sure to complete each exercise for the prescribed number of reps and then repeat after a short break, going for 4-5 rounds.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This 6-week workout program is perfect for those who want to get in great shape and lose some body fat but are having a tough time fitting in great workouts or those who are traveling. I have designed this workout to get in a ton of reps in a short amount of time while fitting in the fundamental ... more

This 6-week workout program is perfect for those who want to get in great shape and lose some body fat but are having a tough time fitting in great workouts or those who are traveling. I have designed this workout to get in a ton of reps in a short amount of time while fitting in the fundamental exercises that need to be mastered. This program does not require a lot of equipment, making it perfect for the person who workout at home. The kettlebell swing will be used heavily in this program, so please make sure you have mastered this movement.

Exercise Sets Distance Time Reps Weight Rest
Shoulders / Intermediate
2 sets, 5 reps, 00:30 rest
2 5 -- 00:30
Glutes / Intermediate
2 sets, 20 reps, 00:30 rest
2 20 -- 00:30
Quads / Intermediate
2 sets, 10 reps, 00:30 rest
2 10 -- 00:30
Glutes / Intermediate
2 sets, 20 reps, 00:30 rest
2 20 -- 00:30
Hamstrings / Intermediate
2 sets, 5 reps, 00:30 rest
2 5 -- 00:30
Traps / Intermediate
2 sets, 10 reps, 00:30 rest
2 10 00:30
Glutes / Intermediate
2 sets, 20 reps, 00:30 rest
2 20 -- 00:30
Abs / Intermediate
2 sets, 00:00:45, 00:30 rest
2 00:00:45 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This 6-week workout program is perfect for those who want to get in great shape and lose some body fat but are having a tough time fitting in great workouts or those who are traveling. I have designed this workout to get in a ton of reps in a short amount of time while fitting in the fundamental ... more

This 6-week workout program is perfect for those who want to get in great shape and lose some body fat but are having a tough time fitting in great workouts or those who are traveling. I have designed this workout to get in a ton of reps in a short amount of time while fitting in the fundamental exercises that need to be mastered. This program does not require a lot of equipment, making it perfect for the person who workout at home. The kettlebell swing will be used heavily in this program, so please make sure you have mastered this movement.

127 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Chin-Up Bar
  • Exercise Mat
  • Kettlebells
  • Smith Machine
Show All

No Reviews yet.

3-Day a Week Fat Loss Program For Those With Limited Time

127 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Chin-Up Bar
  • Exercise Mat
  • Kettlebells
  • Smith Machine
Show All