Pick a body part. Start training.
Simple, gym-ready workouts with sets, reps, rest times and a form tip for every exercise. Choose a body part below, or do Full Body 2–3 days a week. Training at home? Switch to Home.
Lift for 45. Then 30 minutes of Zone 2.
Resistance training
Builds and preserves lean muscle, so more of the weight you lose comes from fat, not muscle.
Zone 2 cardio (LISS)
Low-intensity steady state at about 60–70% of your max heart rate: a brisk walk or incline treadmill. This is the intensity range where your body's fat burning peaks.
Why the order matters: resistance training draws down muscle glycogen and releases stored fat into your bloodstream. Research shows steady cardio started within about 20 minutes of lifting burns more fat than the same cardio done on its own. And because Zone 2 is low-stress, it burns extra fat and calories without the recovery cost of high-intensity cardio, so your muscles keep the energy they need to recover and grow.
Fat loss still comes down to your daily calories and protein, so get your numbers. Research: Goto et al., Medicine & Science in Sports & Exercise, 2007.
Pick the right weight
Choose a weight you can lift for the listed reps with 1–2 good reps left in the tank.
Progress each week
When you hit the top of the rep range on every set, add a little weight next time.
Protect your muscle
Especially while dieting or on a GLP-1: train 2–4 days a week and hit your daily protein target.
Know your protein number?
Training builds the signal; protein supplies the material. Get your daily calories and protein target in about 2 minutes.