FAST AMINOS WELLNESS
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Full Body

A no-equipment circuit for your whole body. Great on busy days.

Exercises
6
Rounds
3
Time
25–30 min
Equipment
None

The workout

Warm up first: 3–5 minutes of marching in place, arm circles and a few easy bodyweight squats. Do the exercises in order as a circuit, resting between each one, for 3 rounds.

  1. Bodyweight Squat

    3 sets15–20 repsRest 30 sec

    Sit back and down with control, then stand tall and squeeze your glutes.

    Level up: Hold a dumbbell at your chest.

    Bodyweight Squat, start position
    Start
    Bodyweight Squat, finish position
    Finish

  2. Push-Up

    3 sets8–15 repsRest 30 sec

    Body in one straight line. Drop to your knees if you need to.

    Level up: Feet on a chair.

    Push-Up, start position
    Start
    Push-Up, finish position
    Finish

  3. Reverse Lunge

    3 sets10 per legRest 30 sec

    Step back and drop your back knee toward the floor.

    Level up: Hold dumbbells at your sides.

    Reverse Lunge, start position
    Start
    Reverse Lunge, finish position
    Finish

  4. Table Inverted Row

    3 sets8–12 repsRest 30 sec

    Under a sturdy table, pull your chest to the edge. Use a backpack row if you don't have a safe table.

    Level up: Straighten your legs.

    Table Inverted Row, start position
    Start
    Table Inverted Row, finish position
    Finish

  5. Glute Bridge

    3 sets15–20 repsRest 30 sec

    Drive through your heels and squeeze at the top.

    Level up: Do it one leg at a time.

    Glute Bridge, start position
    Start
    Glute Bridge, finish position
    Finish

  6. Mountain Climbers

    3 sets30 secRest 60 sec

    Steady pace, hips level. Rest 60 seconds after this one, then start the next round.

    Level up: Go faster.

    Mountain Climbers, start position
    Start
    Mountain Climbers, finish position
    Finish
The 45/30 rule

Lift for 45. Then 30 minutes of Zone 2.

45min

Resistance training

Builds and preserves lean muscle, so more of the weight you lose comes from fat, not muscle.

30min

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.

Find your Zone 2: about 60–70% of your max heart rate. At age 40 that's roughly 108–126 bpm for men and 102–120 bpm for women. No watch? Use the talk test: you can speak in full sentences, but you couldn't sing. Calculate your Zone 2 →

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 version

Choose a version you can do for the listed reps with 1–2 good reps left. Too easy? Use the Level up.

Progress each week

Add reps, slow down the lowering, or move to the Level up version when the top of the range feels easy.

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.

Find my numbers →
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