Fit & Lean

Program Goals: • Burn body fat at home • Tone and define your full body • Boost strength, core stability, and cardio endurance • Stay consistent with minimal time and zero equipment Level: Beginner to Intermediate Workout Length: 25–35 minutes Equipment Needed: None Weekly Home Workout Split Monday – Full Body Fat Burner • Bodyweight Squats – 3x20 • Push-Ups – 3x12 • Plank – 3x30 sec • Jumping Jacks – 3x1 min Finisher: 1 min squat pulses Tuesday – Core & Cardio Shred • Sit-Ups – 3x15 • Flutter Kicks – 3x20 • High Knees – 3x45 sec • Mountain Climbers – 3x30 sec Finisher: Plank Taps – 1 min Wednesday – Leg Day at Home • Glute Bridges – 4x15 • Step-Ups – 3x12/leg • Wall Sit – 3x30 sec • Standing Calf Raises – 4x20 Finisher: Side Lunges – 3x12 Thursday – Active Recovery + Mobility • 20-min guided mobility flow • Stretching, breathwork, or light walk • Optional: 10-min flexibility routine Friday – Upper Body & HIIT Burn • Tricep Dips – 3x12 (use chair) • Arm Circles – 3x30 sec • Inchworms – 3x10 • Burpees – 3x10 Finisher: 2-minute AMRAP of your choice Saturday & Sunday – Bonus Movement Days Go for a walk, hike, or ride a bike. Keep moving and stay consistent.